Push day is an essential part of any workout routine and it is essential to know which muscles to target during this workout In this article we will discuss the best exercises to do on push day and provide step by step instructions on how to perform each exercise correctly We will also provide tips and solutions to ensure that you get the most out of your push day workout .
Push day is an essential part of any workout routine, and it is essential to know which muscles to target during this workout. In this article, we will discuss the best exercises to do on push day and provide step-by-step instructions on how to perform each exercise correctly. We will also provide tips and solutions to ensure that you get the most out of your push day workout.
Table of Contents
Chest
The chest is one of the primary muscle groups targeted during a push day workout. The following exercises are great for building a strong, defined chest:
1. Bench Press
The bench press is a classic exercise that targets the chest, shoulders, and triceps. It is best performed with a barbell or dumbbells. To perform the bench press:
- Lie down on a bench with your feet flat on the floor.
- Grasp the barbell or dumbbells with your hands shoulder-width apart.
- Lower the weight to your chest, making sure to keep your elbows tucked in.
- Push the weight back up to the starting position, exhaling as you lift.
2. Incline Bench Press
The incline bench press is similar to the bench press, but it targets the upper chest muscles more effectively. To perform the incline bench press:
- Set the bench to a 45-degree angle.
- Lie down on the bench with your feet flat on the floor.
- Grasp the barbell or dumbbells with your hands shoulder-width apart.
- Lower the weight to your chest, making sure to keep your elbows tucked in.
- Push the weight back up to the starting position, exhaling as you lift.
Shoulders
The shoulders are another muscle group that is targeted during push day workouts. The following exercises are great for building strong, defined shoulders:
1. Shoulder Press
The shoulder press targets the entire shoulder muscle group. To perform the shoulder press:
- Stand with your feet shoulder-width apart.
- Grasp the barbell or dumbbells with your hands shoulder-width apart.
- Lift the weight to shoulder height, making sure to keep your elbows tucked in.
- Push the weight up above your head, exhaling as you lift.
- Lower the weight back down to shoulder height, inhaling as you lower.
2. Side Lateral Raise
The side lateral raise targets the side deltoids, which are the muscles on the side of your shoulders. To perform the side lateral raise:
- Stand with your feet shoulder-width apart.
- Hold a dumbbell in each hand with your palms facing your body.
- Lift the weights out to the sides, making sure to keep your elbows slightly bent.
- Lower the weights back down to your sides, inhaling as you lower.
Triceps
The triceps are the muscles on the back of your upper arms, and they are targeted during push day workouts. The following exercises are great for building strong, defined triceps:
1. Tricep Dip
The tricep dip is a bodyweight exercise that targets the triceps. To perform the tricep dip:
- Place your hands on a bench or chair behind you, with your fingers facing forward.
- Lower your body down, bending your elbows until your arms form a 90-degree angle.
- Push your body back up to the starting position, exhaling as you lift.
2. Tricep Extension
The tricep extension targets the triceps using dumbbells or a cable machine. To perform the tricep extension:
- Stand with your feet shoulder-width apart.
- Grasp a dumbbell or cable attachment with both hands.
- Hold the weight behind your head with your elbows bent.
- Extend your arms upward, exhaling as you lift.
- Lower the weight back down behind your head, inhaling as you lower.
FAQs
Q: How many sets and reps should I do on push day?
A: It is recommended to do 3-4 sets of 8-12 reps for each exercise on push day.
Q: Can I do push day more than once a week?
A: It is not recommended to do push day more than once a week, as your muscles need time to recover between workouts.
Q: Is it necessary to use weights during push day?
A: No, it is not necessary to use weights during push day. Bodyweight exercises such as push-ups and tricep dips can be just as effective.
Pros and Cons
Pros:
- Targets multiple muscle groups in one workout
- Helps build strength and definition in the chest, shoulders, and triceps
- Can be done with or without weights
Cons:
- May be difficult for beginners
- Can cause muscle soreness and fatigue
- Requires proper form and technique to avoid injury
Overall, push day is an excellent workout for building strength and definition in the chest, shoulders, and triceps. By incorporating these exercises into your workout routine and following proper form and technique, you can achieve great results.
