Push day is an important workout routine for anyone who wants to build a strong upper body It involves exercises that work the muscles in the chest shoulders and triceps In this blog post we will provide a step by step guide on what do you workout on push day and how to do it properly to achieve maximum results .
Push day is an important workout routine for anyone who wants to build a strong upper body. It involves exercises that work the muscles in the chest, shoulders, and triceps. In this blog post, we will provide a step-by-step guide on what do you workout on push day, and how to do it properly to achieve maximum results.
Table of Contents
Description
Push day is a workout routine that focuses on exercises that require you to push weight away from your body. This includes exercises like bench press, shoulder press, and tricep dips. The purpose of this workout is to build strength and size in your chest, shoulders, and triceps.
How to
The first step in performing a push day workout is to warm up your muscles. This can be done by doing some light cardio or stretching exercises. Once you are warmed up, you can start with the exercises that target your chest, shoulders, and triceps.
Step by Step
Chest Exercises
The first exercise on push day is usually the bench press. To do this exercise, lie down on a bench and grip the bar with your hands shoulder-width apart. Lower the bar to your chest and then push it back up. You can also do variations of the bench press, such as incline bench press or decline bench press, to target different parts of your chest.
Shoulder Exercises
The next exercise is the shoulder press. To do this exercise, stand with your feet shoulder-width apart and hold a barbell or dumbbells at shoulder height. Push the weight up above your head and then lower it back down to your shoulders. You can also do variations of the shoulder press, such as the Arnold press or the military press, to target different parts of your shoulders.
Triceps Exercises
The final exercise on push day is usually the tricep dip. To do this exercise, sit on the edge of a bench or chair and grip the edge with your hands. Lower your body down towards the ground and then push back up. You can also do variations of the tricep dip, such as the overhead tricep extension or the tricep kickback, to target different parts of your triceps.
Tips
When doing push day exercises, it is important to use proper form to avoid injury. Make sure to keep your back straight and your core engaged during all exercises. It is also important to start with lighter weights and gradually increase the weight as you build strength. Finally, make sure to stretch your muscles after your workout to prevent soreness and stiffness.
Solution
Push day is a great workout routine for anyone who wants to build a strong upper body. By incorporating exercises that target your chest, shoulders, and triceps, you can achieve maximum results. Make sure to warm up properly, use proper form, and gradually increase the weight as you build strength.
FAQ
What is the best time to do push day?
There is no specific time that is best for push day. It is recommended to do it when you have the most energy and motivation, whether that is in the morning or in the evening.
How often should I do push day?
You should do push day once or twice a week, depending on your fitness goals and schedule.
Can push day exercises be done at home?
Yes, most push day exercises can be done at home with the use of dumbbells or resistance bands.
Pros and Cons
Pros:
- Builds strength and size in chest, shoulders, and triceps
- Improves upper body endurance
- Can be done at home or in the gym
Cons:
- May cause soreness and stiffness if not done properly
- Requires weights or resistance bands
- May not be suitable for individuals with shoulder or back injuries
Overall, push day is a great workout routine for building a strong upper body. By incorporating exercises that target your chest, shoulders, and triceps, you can achieve maximum results. Make sure to use proper form, warm up properly, and gradually increase the weight as you build strength.
