THE ULTIMATE LOCKED IN PUSH DAY ROUTINE

If you’re looking to develop a powerful, dominant upper body, a dedicated push day is essential. This routine focuses on pressing movements that engage the chest, shoulders, and triceps, leading to maximum muscle growth, increased strength, and superior definition. A well-structured push day workout ensures progressive overload, proper muscle activation, and efficient recovery, all key components for building an unstoppable physique.

Why a Push Day is Essential for Strength and Growth

A push day routine targets the muscles responsible for pressing and pushing movements—bench presses, overhead presses, and dips. By dedicating a specific workout to push exercises, you optimize recovery, improve movement patterns, and accelerate upper body hypertrophy.

The Benefits of a Locked In Push Day:

• Maximizes Chest Development – Target all areas of the chest for a balanced, powerful look.

• Builds Shoulder Width & Strength – Develop round, capped delts for a commanding physique.

• Enhances Triceps Definition & Power – Strengthen your arms for better pressing strength and aesthetics.

• Improves Overall Strength & Athleticism – Carry over gains to other compound lifts and sports performance.

• Promotes Optimal Recovery & Growth – Focused muscle engagement ensures efficient repair and hypertrophy.

Now, let’s break down the ULTIMATE LOCKED IN PUSH DAY ROUTINE to get you stronger, bigger, and fully locked in.

THE LOCKED IN PUSH DAY ROUTINE: EXERCISES, SETS & REPS

1. Barbell Bench Press – 4 sets of 6-8 reps

The king of upper body strength, the barbell bench press is a foundational movement that targets the chest, triceps, and anterior delts.

• Key Tips:

  • Keep elbows slightly tucked to protect your shoulders.

  • Maintain a strong arch in your lower back for power generation.

  • Lower the bar under control, then drive it up explosively.

2. Overhead Press – 3 sets of 8-10 reps

The overhead press (OHP) is essential for strong, defined shoulders.

• Key Tips:

  • Engage your core to maintain stability.

  • Use a full range of motion, bringing the barbell to your collarbone.

  • Drive the weight up explosively and control the descent.

3. Incline Dumbbell Press – 3 sets of 8-10 reps

A highly effective exercise for upper chest development. 

• Key Tips:

  • Keep a 30-45 degree incline for optimal upper chest activation.

  • Lower the dumbbells slowly, maintaining tension.

  • Avoid locking out at the top to keep the chest engaged.

4. Weighted Tricep Dips – 3 sets to failure

A mass-building triceps movement that also engages the lower chest and shoulders.

• Key Tips:

  • Lean slightly forward to engage the chest or stay upright to target triceps.

  • Lower yourself under control, keeping elbows tucked.

  • Add weight using a belt or dumbbell for increased resistance.

5. Lateral Raises – 4 sets of 12-15 reps

The ultimate exercise for side delt isolation, creating broad, well-defined shoulders.

• Key Tips:

  • Keep a slight bend in your elbows to avoid joint strain.

  • Use slow, controlled movements for maximum tension.

  • Avoid using momentum—focus on strict form.

6. Close-Grip Bench Press – 3 sets of 8-10 reps (Optional for Extra Triceps Work)

A pressing movement that heavily targets the triceps while still engaging the chest.

• Key Tips:

  • Keep your grip just inside shoulder width.

  • Lower the bar with control and explode upwards.

  • Maintain a tight core for stability.
    
    

PUSHING YOUR LIMITS: TRAINING & RECOVERY STRATEGIES

1. Perform This Routine 1-2 Times Per Week

For optimal muscle growth and recovery, train push day twice a week, ensuring at least 48 hours of rest before repeating.

2. Track Progressive Overload

Increase weight, reps, or intensity each session to drive continuous muscle adaptation.

3. Fuel Your Performance

To maximize your strength, endurance, and recovery, supplement with Locked In Power—a pure creatine monohydrate formula designed to boost ATP production, increase muscle strength, and accelerate gains.

4. Enhance Focus & Energy

Stay locked in with  Locked In Energy—a high-performance energy strip designed to fuel your training intensity and eliminate fatigue.

5. Optimize Recovery for Maximum Gains

Recovery is just as important as training. Support deep sleep, muscle repair, and nervous system recovery with Locked In Sleep—the ultimate sleep formula for high performers.

FINAL THOUGHTS: GET LOCKED IN & DOMINATE YOUR PUSH DAY

Building a powerful, defined upper body requires intelligent programming, consistency, and the right mindset. By following this Locked In Push Day Routine, prioritizing progressive overload, recovery, and supplementation, you’ll be well on your way to unstoppable strength and next-level gains.

Lock in. Train hard. Dominate.