Best Push Day Exercises
1. Barbell Bench Press (Chest, Shoulders, Triceps) The Compound exercises
The barbell bench press is the king of push exercises, targeting the entire chest while engaging the anterior deltoids and triceps for support.
- How to Perform: Lie on a flat bench, grip the bar slightly wider than shoulder-width, lower it to your chest, and push it back up.
- Reps and Sets: 4 sets of 6-8 reps
- Tip: Focus on maintaining control and using a full range of motion to maximize activation.
2. Overhead Shoulder Press (Shoulders, Triceps)
This compound movement builds strong shoulders and also activates the triceps.
- How to Perform: Stand or sit upright, press the barbell or dumbbells overhead, and lower them back to shoulder level.
- Reps and Sets: 3-4 sets of 8-10 reps
- Tip: Avoid excessive arching of your lower back to prevent injury.
3. Incline Dumbbell Press (Upper Chest, Shoulders, Triceps)
Focusing on the upper chest, this exercise enhances the overall shape and fullness of the pectorals.
- How to Perform: Set a bench to a 30-45 degree incline, press dumbbells up, and lower them under control.
- Reps and Sets: 3 sets of 8-12 reps
- Tip: Use a slow eccentric (lowering) phase to increase muscle tension.
4. Dips (Chest, Triceps, Shoulders)
Dips are a bodyweight exercise that effectively targets the lower chest and triceps.
- How to Perform: Grip parallel bars, lower your body by bending your elbows, and push back up.
- Reps and Sets: 3 sets of 10-15 reps
- Tip: Lean slightly forward to engage more chest fibers or keep an upright posture to emphasize triceps.
5. Lateral Raises (Lateral Deltoids)
Lateral raises help build broader shoulders by isolating the lateral deltoid head.
- How to Perform: Hold dumbbells at your sides, raise them to shoulder height, then lower slowly.
- Reps and Sets: 3 sets of 12-15 reps
- Tip: Avoid swinging; control the movement for maximum effectiveness.
6. Skull Crushers (Triceps)
A great isolation exercise for building defined and strong triceps.
- How to Perform: Lie on a bench, hold a barbell or dumbbells above your forehead, bend your elbows to lower the weight, and extend back up.
- Reps and Sets: 3 sets of 10-12 reps
- Tip: Keep your elbows stationary to prevent shifting tension away from the triceps.
7. Triceps Rope Pushdowns (Triceps)
An excellent finishing exercise to pump up the triceps.
- How to Perform: Use a cable machine with a rope attachment, push the rope down while keeping elbows close to your body.
- Reps and Sets: 3 sets of 12-15 reps
- Tip: Focus on squeezing the triceps at the bottom of the movement.
Push Day Workout Structure
A well-balanced push day routine should include compound lifts for strength and isolation exercises for detail and muscle growth.
Sample Push Day Routine:
- Barbell Bench Press – 4 sets x 6-8 reps
- Overhead Shoulder Press – 3 sets x 8-10 reps
- Incline Dumbbell Press – 3 sets x 8-12 reps
- Dips – 3 sets x 10-15 reps
- Lateral Raises – 3 sets x 12-15 reps
- Skull Crushers – 3 sets x 10-12 reps
- Triceps Rope Pushdowns – 3 sets x 12-15 reps
Tips for Maximizing Your Push Day Workout
- Progressive Overload: Increase the weight or reps over time to ensure continuous muscle growth.
- Proper Form: Focus on executing exercises correctly to avoid injury and target muscles effectively.
- Rest Between Sets: Rest 60-90 seconds for isolation exercises and 2-3 minutes for compound movements.
- Nutrition Matters: Fuel your body with protein and carbs to support muscle growth and recovery.
- Warm-up & Cool-down: Always perform a dynamic warm-up before lifting and stretch afterward to enhance flexibility and prevent injury.
Benefits of a Push Day Workout:
- Allows for focused muscle engagement, leading to better hypertrophy (muscle growth)
- Enhances pressing strength for compound lifts
- Improves muscle symmetry and aesthetics
- Reduces the risk of overtraining by splitting workouts effectively
Suggestion:
I also Like The Push Day So These All Exercises Are Good But My Personal Suggestion Is To Do 4 to 6 Exercises Each Muscle Like 5 Exercises For Chest (4 Compound exercises And 2 Isolation exercises)
Read Above For These 2 Types Of Moments
And Only 4 To 5 For triceps