Young man bodybuilder doing weight lifting in gym. Attractive man wearing sportswear

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Going to the gym can be intimidating when you’re not sure what exactly to do there. I know I don’t go unless I have a plan of general muscles groups that I want to target that day. For one of my upper body days, I like to target my chest, triceps, and shoulder. Some people call this a “push day”. If you’re looking for some specific exercises to try, take a look at these!

Chest

Bench Press:

  • 4 sets of 8 reps

Close-Grip Dumbbell Press

  • 3 sets of 10 reps

Chest Flies

  • 3 sets of 10 reps

Triceps

Triceps Pushdown

  • 3 sets of 10 reps

Triceps Kickbacks

  • 3 sets of 10 reps

Skull Crushers

  • 3 sets of 8 reps

Shoulders

Shoulder Press

  • 4 sets of 8 reps

Lateral Raises

  • 3 sets of 10 reps

Front Raises

  • 3 sets of 10 reps

Remember to use a weight that is slightly challenging, but light enough for you to complete each set. If you need a demonstration on how to do these exercises properly, check out the GUADS Instagram page or our TikTok for a demonstration!

Written by GUADS staff member Emily