Are you curious about the best Athlean X push workouts?

Do you want to know how Jeff Cavaliere trains his chest, shoulders, and triceps for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use Athlean X push workouts to take your training to the next level!


  • Part 1: Athlean X Bench Press Push Workouts
  • Part 2: Athlean X Overhead Press Push Workouts

Jeff Cavaliere is one of the biggest fitness influencers in the world.

He is most famous for his incredible physique, and for his incredibly popular YouTube channel, where he shares helpful fitness videos to more than 12 million subscribers.

Jeff Cavaliere says one of the best ways to train your chest, shoulders, and triceps is with his Athlean X push workouts.

He trains all of these muscle groups together on the same workout, because they all work together to perform functional exercises like the bench press.

Jeff likes to start his Athlean X push workouts with the bench press or overhead press.

After that, he performs a variety of compound and isolation exercises for his chest, shoulders and triceps.

Here is a bench press focused Athlean X push workout that you can try. Check it out:

Athlean X Push Workout #1

  • Exercise #1: Bench press, 4 sets of 4-6 reps**
  • Exercise #2: Cable crossover (high to low), 3 sets of 10-12 reps
  • Exercise #3: Standing dumbbell overhead press, 3 sets of 10-12 reps
  • Exercise #4: Standing dumbbell lateral raise, 3 sets of 10-12 reps****
  • Exercise #5: Lying dumbbell tricep extension, 3 sets of 10-12 reps
  • Exercise #6: Dumbbell waiter’s curl, 3 sets of 10-12 reps
  • Exercise #7: Rotator cuff external rotation with bands, 3 sets of 15-20 reps

**Stop your sets 1-2 reps shy of failure

****Perform one-and-a-half reps. Raise your arms to parallel, lower them halfway, raise them back to parallel, and then lower them all the way down. That counts as 1 rep. Perform 10-12 reps like this per set.

Here is the training video:

YouTube video

This is a very intelligently designed push workout.

Jeff Cavaliere uses a total of 7 exercises to train his chest, shoulders and arms. Here is how the workout is organized:

  • 2 chest exercises
  • 2 shoulder exercises
  • 2 arm exercises
  • 1 corrective exercise

Jeff starts this workout with the king of upper body exercises: the bench press.

Jeff likes this exercise, as it is a big compound exercise for the upper body, and it trains the chest, shoulders and triceps together in one movement.

“We’re starting with our classic push exercise for building strength: the barbell bench press.

We’re going to perform this as 4 sets of 4-6 reps.

We’re going to leave 1-2 reps in the tank though – we’re not taking it all the way to failure.”

After the heavy bench press sets, Jeff moves onto different exercises for his shoulders.

For example, Jeff uses overhead dumbbell press and dumbbell lateral raises to target the front and side heads of his deltoid muscles.

“The next exercise is one specifically designed to compliment the bench press. We’re doing the standing version of the overhead press instead of the seated version.

When you sit down, I don’t like the restrictions that come from pushing your scapula back into the bench, which can disrupt normal shoulder mechanics.

Not to mention if I can get you on your feet, I always like to take that opportunity.”

Finally, Jeff finishes up this push day workout with some targeted work for his arms, plus one corrective exercise.

One of Jeff Cavaliere’s favorite strategies is to alternate between two similar, but slightly different push days.

He likes this strategy because he can use a greater variety of exercises, thus targeting his muscles from different angles and reducing his odds of injury. Check it out:

Push Workout #2

  • Exercise #1: Barbell overhead press, 4 sets of 4-6 reps**
  • Exercise #2: Underhand dumbbell bench press, 3 sets of 8-10 reps
  • Exercise #3: Dumbbell abduction rows, 3 sets of 8-10 reps
  • Exercise #4: Dumbbell floor flys, 3 sets of 10-12 reps
  • Exercise #5: Close grip bench press, 3 sets of 6-8 reps
  • Exercise #6: Dumbbell curl (your choice), 3 sets of 10-12 reps
  • Exercise #7: Push up plus, 3 sets to failure

**Leave 1-2 reps in the tank on all sets

Here is the training video:

YouTube video

Jeff’s goal in this workout was to challenge his chest / shoulders / triceps with slightly different exercises from the first workout.

For example, in this workout Jeff uses the barbell overhead press, rather than the bench press, as his primary pressing exercise.

“This workout starts right off the bat with a heavier focused overhead barbell press.

And again we’re going to do this the same way we do the bench press, with 4 sets of 4-6 reps, and leaving 1-2 reps left in the tank.” 

After nailing his front delts with the overhead press, Jeff moves onto a variety of functional movements for his chest, shoulders and triceps.

Jeff finishes this workout with a corrective exercise called the push up plus.

He likes this movement because it increases the stability of your shoulders, and trains the rotator cuff muscles in a more dynamic movement pattern.

“I want to get a little bit of additional volume here for the chest, and this will be done with the push up plus.

And the idea here is you simply go into the top of a push up, and then you push all the way through as hard as you can, allowing your shoulder blades to wrap all the way around your body into protraction.”

This is a great way to design a shoulders-focused push workout!

Conclusion | The Athlean X Push Workout!

Jeff Cavaliere says he is “putting the science back in strength,” and it’s easy to see why.

His world-famous push workouts are just as effective as Jeff says they are.

If you are looking for a great push workout to challenge your chest, shoulders, and triceps, then I strongly recommend you give these Athlean X push workouts a shot.

They may be just what you need to take your training to the next level!

Before you go, check out my other world-class articles on Athlean X:

Trust me – you won't find this cutting edge information available anywhere else!

“If you want to look like an athlete then you've got to train like one!”

Thank you for reading and I wish you the best of luck on your strength training journey!