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Beginner Push Day
A simple push day workout for beginners: bench, overhead press, and triceps — with starter weights, sets, and rest times you can run today.
If Perflexity is installed, the button opens this session. Instagram in-app browser: tap Open in Perflexity once.
Workout
Beginner Push Day
Push
1.Bench press (barbell or machine)
Rest 2–3 min
3 × 8–10
2.Overhead press (dumbbell or machine)
Rest 2 min
3 × 8–10
3.Incline dumbbell press or chest machine
Rest 90–120 sec
3 × 10–12
4.Lateral raises
Rest 60–90 sec
3 × 12–15
5.Triceps pushdown or overhead extension
Rest 60–90 sec
3 × 10–15
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Preview this session on iPhone, then install Perflexity to keep it with your trainer.
Have an iPhone? The same link can open a Perflexity App Clip once the app is on the store.