How to do the Push Day Warmup
Step by step
- Roll your shoulders back and do slow arm circles for about 20 seconds each direction.
- Do 8-10 wall push-ups or arms-only push-up motions to wake up the chest and triceps.
- Add band pull-aparts or shoulder taps to prime the shoulders.
- Keep everything light and at an easy pace - take short breaks whenever you need.
- Stop once the shoulders and chest feel warm, not fatigued.
The thing people get wrong
This is prep for pressing, not a workout. Stay well short of any burn so you have energy for your working sets.
Coaching cue
Take each easy rep through a full range so the chest and shoulders open before you load them.
Muscles worked
- Primary: Chest, Side delts, Triceps
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.