If you re looking to build your chest shoulders and triceps then push day is the perfect workout for you Push day focuses on exercises that involve pushing movements It s important to use the right machines to get the most out of your push day workout In this article we ll guide you through the best push day workout gym machines to help you achieve your fitness goals .
If you're looking to build your chest, shoulders, and triceps, then push day is the perfect workout for you. Push day focuses on exercises that involve pushing movements. It's important to use the right machines to get the most out of your push day workout. In this article, we'll guide you through the best push day workout gym machines to help you achieve your fitness goals.
Table of Contents:
- Chest Press Machine
- Shoulder Press Machine
- Pec Deck Machine
- Dumbbells
- Barbell Bench Press
- Incline Bench Press Machine
- Dip Machine
- Tricep Extension Machine
Chest Press Machine
The chest press machine is one of the most popular machines for push day workouts. It targets your chest, shoulders, and triceps. The machine is designed to simulate a barbell bench press, but it's much safer and easier to use. The machine allows you to adjust the weight and angle of the bench, so you can target different areas of your chest.
How to Use:
1. Adjust the seat to your height.
2. Select the weight you want to use.
3. Sit on the machine and grip the handles with your palms facing down.
4. Push the handles forward until your arms are fully extended.
5. Slowly lower the handles back to the starting position.
6. Repeat for your desired number of reps.
Tips:
- Keep your elbows close to your body to target your chest.
- Exhale as you push the handles forward and inhale as you lower them back down.
- Don't lock your elbows at the top of the movement.
Pros:
- Safer than barbell bench press.
- Easy to use.
- Adjustable weight and angle.
Cons:
- Limited range of motion.
- Doesn't target stabilizing muscles.
Shoulder Press Machine
The shoulder press machine targets your shoulders and triceps. It's a great machine for building strength and size in your shoulders. The machine allows you to adjust the weight and angle of the seat, so you can target different areas of your shoulders.
How to Use:
1. Adjust the seat to your height.
2. Select the weight you want to use.
3. Sit on the machine and grip the handles with your palms facing forward.
4. Push the handles up until your arms are fully extended.
5. Slowly lower the handles back to the starting position.
6. Repeat for your desired number of reps.
Tips:
- Keep your back straight and core tight.
- Exhale as you push the handles up and inhale as you lower them back down.
- Don't lock your elbows at the top of the movement.
Pros:
- Safer than barbell shoulder press.
- Easy to use.
- Adjustable weight and angle.
Cons:
- Limited range of motion.
- Doesn't target stabilizing muscles.
Pec Deck Machine
The pec deck machine targets your chest and shoulders. It's a great machine for building the inner and outer parts of your chest. The machine allows you to adjust the weight and angle of the seat, so you can target different areas of your chest.
How to Use:
1. Adjust the seat to your height.
2. Select the weight you want to use.
3. Sit on the machine and place your forearms on the pads.
4. Bring your forearms together until your elbows are at a 90-degree angle.
5. Slowly lower your forearms back to the starting position.
6. Repeat for your desired number of reps.
Tips:
- Keep your back straight and core tight.
- Exhale as you bring your forearms together and inhale as you lower them back down.
- Squeeze your chest at the top of the movement.
Pros:
- Targets inner and outer parts of your chest.
- Easy to use.
- Adjustable weight and angle.
Cons:
- Limited range of motion.
- Doesn't target stabilizing muscles.
Dumbbells
Dumbbells are a versatile piece of equipment that can be used for a variety of exercises on push day. They allow you to work each arm independently, which can help correct muscle imbalances. Dumbbells come in a variety of weights, so you can gradually increase the weight as you get stronger.
How to Use:
1. Select the weight you want to use.
2. Hold the dumbbells in each hand with your palms facing forward.
3. Perform your desired exercise.
4. Repeat for your desired number of reps.
Tips:
- Keep your back straight and core tight.
- Exhale as you push the dumbbells up and inhale as you lower them back down.
- Use a weight that challenges you, but doesn't compromise your form.
Pros:
- Versatile.
- Can correct muscle imbalances.
- Gradually increase weight.
Cons:
- Requires more balance and stability.
- May not be as safe as machines.
Barbell Bench Press
The barbell bench press is a classic exercise that targets your chest, shoulders, and triceps. It's a great exercise for building strength and size in your upper body. However, it's important to use proper form to avoid injury.
How to Use:
1. Lie on a flat bench with your feet flat on the floor.
2. Grip the bar with your hands slightly wider than shoulder-width apart.
3. Lift the bar off the rack and bring it down to your chest.
4. Push the bar back up until your arms are fully extended.
5. Repeat for your desired number of reps.
Tips:
- Keep your back flat on the bench.
- Keep your elbows close to your body to target your chest.
- Exhale as you push the bar up and inhale as you lower it back down.
Pros:
- Targets multiple muscle groups.
- Builds strength and size.
- Requires minimal equipment.
Cons:
- Requires a spotter for heavy weights.
- Can be dangerous if not done with proper form.
Incline Bench Press Machine
The incline bench press machine targets your upper chest, shoulders, and triceps. It's a great machine for building size and definition in your upper body. The machine allows you to adjust the weight and angle of the bench, so you can target different areas of your chest.
How to Use:
1. Adjust the seat to your height.
2. Select the weight you want to use.
3. Sit on the machine and grip the handles with your palms facing down.
4. Push the handles forward until your arms are fully extended.
5. Slowly lower the handles back to the starting position.
6. Repeat for your desired number of reps.
Tips:
- Keep your elbows close to your body to target your chest.
- Exhale as you push the handles forward and inhale as you lower them back down.
- Don't lock your elbows at the
