A PUSH DAY WORKOUT & 10 EXERCISES FOR MUSCLE GROWTH

Push day is one of the most popular and effective ways to train your chest, shoulders and triceps. By focusing on these muscle groups in one session, you can maximize your strength, power and hypertrophy gains. In this article, we will show you a complete push day workout and 10 exercises that will help you build muscle and improve your performance.

What is Push Day?

Push day is a training split that involves working out the muscles that are involved in pushing movements, such as the chest, shoulders and triceps. These muscles work together to perform exercises like bench press, overhead press, dips and push-ups. Push day is usually paired with pull day, which targets the opposite muscles (back, biceps and rear delts) that are involved in pulling movements.

Benefits of Push Day

There are many benefits of doing a push day workout, such as:

•  Increased muscle mass: By training multiple muscle groups in one session, you can create more metabolic stress and muscle damage, which are key factors for muscle growth. You can also use heavier weights and higher volume, which can stimulate more muscle fibers and protein synthesis.

•  Improved strength and power: By focusing on compound exercises that require multiple joints and muscles to work together, you can develop more functional strength and power. You can also improve your neuromuscular coordination and motor unit recruitment, which can enhance your performance in sports and daily activities.

•  Enhanced efficiency and convenience: By doing a push day workout, you can save time and energy by working out fewer days per week. You can also reduce the risk of overtraining and injury by allowing more recovery time between sessions.

Complete Push Day Workout

Here is an example of a complete push day workout that you can do at the gym or at home. You will need a bench, a barbell, some dumbbells and a resistance band. The workout consists of 10 exercises that target different parts of your chest, shoulders and triceps. You should do 3 sets of 8 to 12 reps for each exercise, resting for 60 to 90 seconds between sets. You can adjust the weight, reps and rest time according to your fitness level and goals.

1. Barbell Bench Press

The barbell bench press is the king of chest exercises. It works your entire chest, as well as your shoulders and triceps. It also helps you develop upper body strength and power.

•  Lie down on a flat bench with your feet flat on the floor. Grab the barbell with a medium grip, slightly wider than shoulder-width apart. Lift the bar off the rack and hold it above your chest with your arms fully extended.

•  Inhale and lower the bar to your mid-chest, keeping your elbows tucked at a 45-degree angle. Touch the bar lightly to your chest without bouncing it.

•  Exhale and press the bar back up to the starting position, locking out your elbows at the top. Squeeze your chest muscles at the top of the movement.

•  Repeat for the desired number of reps.

2. Dumbbell Incline Fly

The dumbbell incline fly is an isolation exercise that targets your upper chest. It also works your front delts and stabilizes your shoulder joints.

•  Set up an incline bench at a 30 to 45-degree angle. Grab a pair of dumbbells and lie down on the bench with your feet flat on the floor. Hold the dumbbells above your chest with your palms facing each other and your arms slightly bent.

•  Inhale and lower the dumbbells to your sides in an arc motion, keeping your elbows slightly bent. Stop when you feel a stretch in your chest.

•  Exhale and raise the dumbbells back to the starting position, bringing them closer together at the top. Squeeze your chest muscles at the top of the movement.

•  Repeat for the desired number of reps.

3. Resistance Band Chest Press

The resistance band chest press is a great alternative to the cable machine or dumbbells. It works your entire chest, as well as your shoulders and triceps. It also allows you to adjust the resistance by changing the band length or position.

•  Wrap a resistance band around a sturdy object behind you, such as a pole or a door handle. Grab one end of the band with each hand and stand facing away from the anchor point. Step forward until you feel some tension in the band.

•  Hold the band at chest level with your palms facing down and your elbows bent at 90 degrees. Your arms should be parallel to the floor.

•  Exhale and press the band forward until your arms are fully extended in front of you. Squeeze your chest muscles at the end of the movement.

•  Inhale and return to the starting position, keeping some tension in the band.

•  Repeat for the desired number of reps.

4. Barbell Overhead Press

The barbell overhead press is a classic shoulder exercise that works your entire deltoid muscle, as well as your triceps and upper back. It also helps you improve your posture and core stability.

•  Stand up with your feet shoulder-width apart and your knees slightly bent. Grab the barbell with a medium grip, slightly wider than shoulder-width apart. Lift the bar off the rack and hold it at collarbone level with your elbows pointing forward.

•  Inhale and brace your core. Exhale and press the bar overhead until your arms are fully extended. Keep your head neutral and your back straight.

•  Inhale and lower the bar back to the starting position, keeping your elbows pointing forward.

•  Repeat for the desired number of reps.

5. Dumbbell Lateral Raise

The dumbbell lateral raise is an isolation exercise that targets your side delts. It also works your traps and stabilizes your shoulder joints.

•  Grab a pair of dumbbells and stand up with your feet shoulder-width apart and your knees slightly bent. Hold the dumbbells at your sides with your palms facing in and your elbows slightly bent.

•  Inhale and brace your core. Exhale and raise the dumbbells to your sides in an arc motion, keeping your elbows slightly bent. Stop when your arms are parallel to the floor or slightly higher.

•  Inhale and lower the dumbbells back to the starting position, keeping some tension in your side delts.

•  Repeat for the desired number of reps.

 

6. Resistance Band Face Pull

The resistance band face pull is a great exercise for your rear delts, traps and rotator cuffs. It also helps you improve your shoulder mobility and posture.

•  Wrap a resistance band around a sturdy object above you, such as a pull-up bar or a door frame. Grab one end of the band with each hand and stand facing the anchor point. Step back until you feel some tension in the band.

•  Hold the band at eye level with your palms facing down and your arms fully extended. Your body should be in a straight line from head to toe.

•  Exhale and pull the band toward your face, bending your elbows and squeezing your shoulder blades together. Your hands should be on either side of your ears at the end of the movement.

•  Inhale and return to the starting position, keeping some tension in the band.

•  Repeat for the desired number of reps.

7. Dumbbell Skull Crusher

The dumbbell skull crusher is an isolation exercise that targets your triceps, especially the long head. It also works your forearms and stabilizes your elbow joints.

•  Grab a pair of dumbbells and lie down on a flat bench with your feet flat on the floor. Hold the dumbbells above your chest with your palms facing each other and your arms fully extended.

•  Inhale and lower the dumbbells to the sides of your head, bending your elbows at 90 degrees. Keep your upper arms still and perpendicular to the floor.

•  Exhale and extend your elbows, raising the dumbbells back to the starting position. Squeeze your triceps at the top of the movement.

•  Repeat for the desired number of reps.

8. Resistance Band Tricep Pushdown

The resistance band tricep pushdown is a great alternative to the cable machine or dumbbells. It works your entire triceps, especially the lateral head. It also allows you to adjust the resistance by changing the band length or position.

 

•  Wrap a resistance band around a sturdy object above you, such as a pull-up bar or a door frame. Grab one end of the band with each hand and stand facing away from the anchor point. Step forward until you feel some tension in the band.

•  Hold the band at chest level with your palms facing down and your elbows tucked at your sides. Your arms should be bent at 90 degrees.

•  Exhale and press the band down until your arms are fully extended by your sides. Squeeze your triceps at the end of the movement.

•  Inhale and return to the starting position, keeping some tension in the band.

•  Repeat for the desired number of reps.

9. Dumbbell Overhead Extension

The dumbbell overhead extension is an isolation exercise that targets your triceps, especially the long head. It also works your lats and stabilizes your shoulder joints.

•  Grab a dumbbell with both hands and stand up with your feet shoulder-width apart and your knees slightly bent. Hold the dumbbell behind your head with your palms facing up and your elbows pointing forward.

•  Inhale and brace your core. Exhale and extend your elbows, raising the dumbbell above your head until

your arms are fully straightened. Keep your upper arms still and close to your ears.

Some of the best pre workout supplements to build muscle are protein supplements, far beyond driven, edge of insanity, creatine, beta-alanine, BCAAs, and HMB. These supplements can help you increase your strength, performance, and muscle mass when combined with a healthy diet and exercise program. However, you should always check with your doctor before taking any supplements to avoid any potential side effects or interactions.