How To Properly Do Push Day A Comprehensive Guide

Push day is an essential part of any strength training program. It focuses on exercises that target the chest, shoulders, and triceps. In this article, we will guide you through the proper way to do push day, including tips, solutions, FAQs, and pros and cons. Here is the table of contents:

• How to Do Push Day
• Step by Step
• Tips for Push Day
• Solutions to Common Problems
• FAQs about Push Day
• Pros and Cons of Push Day

How to Do Push Day

Push day is all about exercises that involve pushing or pressing movements. These movements primarily target the chest, shoulders, and triceps. Here are the exercises you should include in your push day:

• Bench press
• Incline bench press
• Shoulder press
• Lateral raises
• Tricep dips
• Tricep extensions

It's important to note that push day should be done in conjunction with pull day, which focuses on exercises that involve pulling movements like rows and pull-ups. This helps to balance out your upper body muscles and prevent imbalances.

Step by Step

Here is a step-by-step guide on how to properly do push day:

1. Warm up: Start with 5-10 minutes of light cardio to get your blood pumping and muscles warmed up.
2. Bench press: Start with 3 sets of 8-12 reps of bench press. Make sure to keep your back flat on the bench and your feet planted firmly on the ground.
3. Incline bench press: Move on to 3 sets of 8-12 reps of incline bench press. This exercise targets the upper chest muscles.
4. Shoulder press: Do 3 sets of 8-12 reps of shoulder press. This exercise targets the shoulders and helps to build overall upper body strength.
5. Lateral raises: Move on to 3 sets of 12-15 reps of lateral raises. This exercise targets the shoulders and helps to build definition in the upper body.
6. Tricep dips: Do 3 sets of 10-12 reps of tricep dips. This exercise targets the triceps and helps to build overall arm strength.
7. Tricep extensions: Finish off with 3 sets of 10-12 reps of tricep extensions. This exercise targets the triceps and helps to build definition in the arms.
8. Cool down: Finish with 5-10 minutes of light cardio to cool down and stretch out your muscles.

Tips for Push Day

Here are some tips to help you get the most out of your push day:

• Use proper form: Make sure to use proper form on all exercises to prevent injury and get the most out of your workout.
• Start with lighter weights: If you're new to push day, start with lighter weights and work your way up as you get stronger.
• Rest between sets: Take 1-2 minutes of rest between sets to allow your muscles to recover.
• Don't skip pull day: Make sure to balance out your upper body muscles by including pull day in your workout routine.

Solutions to Common Problems

Here are some solutions to common problems people face when doing push day:

• Shoulder pain: If you experience shoulder pain during push day, try reducing the weight or switching to a different exercise that targets the same muscle group.
• Wrist pain: If you experience wrist pain during push day, try using wrist wraps or reducing the weight.
• Plateauing: If you feel like you've hit a plateau in your push day progress, try increasing the weight or changing up your exercises to challenge your muscles in new ways.

FAQs about Push Day

Here are some frequently asked questions about push day:

• How often should I do push day?
• Can I do push day at home?
• How long should a push day workout be?

Pros and Cons of Push Day

Here are some pros and cons of doing push day:

• Pros: Push day helps to build upper body strength and definition, improves posture, and can help to prevent injuries.
• Cons: Push day can be hard on the shoulders and wrists, and overtraining can lead to injury or burnout.

Now that you know how to properly do push day, it's time to hit the gym and start building those upper body muscles! Remember to use proper form, start with lighter weights, and balance out your upper body muscles by including pull day in your workout routine.