A push day workout that is designed to focus on all the push movements, like chest, shoulders, and triceps. It includes exercises that work for our chest, shoulders, and triceps. By focusing on these exercises, we can build push movements more strongly and increase muscle mass. Push days are usually part of a training routine that also includes a pull day workout.

What Is a Push Day Workout?

A push day workout is a workout that targets muscles included in pushing movements, which primarily consist of chest muscles, shoulders, and triceps. It is a common part of push, pull, and legs workout schedules. In a push day workout, it focuses on compound movements like bench presses and isolated movements like lateral raises.

Muscles Worked In Push Day Workout

Chest: To train the chest, lie on the flat bench and hold the weight, and lower it down at 90 90-degree angle. Then push the weight upwards. The flat bench press works for your chest, shoulders, and triceps, too.

Triceps: Hold a dumbbell overhead with both hands, lower it behind your head, then lift it back up. To make it more effective, keep your arms still only your forearms will move.

Shoulders: The best exercise to train the shoulders during push day workout is the Arnold press, which works all over your shoulders. To perform this, sit on the bench with dumbbells at shoulder height, palms facing you. As you press up, rotate wrists outward until palms face forward at the top. Lower slowly back to the start, rotating palms toward you again.

Difference Between Push And Pull Movement

Push Movement: In push movement, we push the weight away from our body.

Pull Movement: In pull movement, we push the weight towards our body.

Effective Exercises For Push Movements

Bench Press:

Bench press is a compound movement that we cannot neglect in a push day workout. This one exercise works for our chest, triceps, and shoulders. It helps build your chest size and muscle mass. Along with it is also helpful for strength and athletic performance.

Overhead Tricep Extensions:

Hold a dumbbell overhead with both hands, lower it behind your head, then lift it back up. To make it more effective, keep your arms still only your forearms will move.

Arnold Press:

To perform this, sit on the bench with dumbbells at shoulder height, palms facing you. As you press up, rotate wrists outward until palms face forward at the top. Lower slowly back to the start, rotating palms toward you again.

Incline Dumbbell Press:

In a push day workout, set the bench at 45 degrees. Hold the dumbbell at your chest level and keep the palms forward. Push the weight up and squeeze your chest, and lower it slowly. Repeat the process.

Lateral Raises:

The lateral raises are the best exercise to build your side delts. To perform this, pick the dumbbells in each hand and bend your elbows a little bit. Lift the dumbbell out to your side until your arms are parallel to the ground. Move your elbows and wrist together. Dont jerk or swing during the set. Hold at the top position for a second. Now bring the dumbbell back to the starting position.

Tricep Push Down:

Tricep pushdown is the best way to hit triceps specifically. Tricep pushdown mainly hits the medial head or lateral head of the triceps muscle.

To train it, attach a straight bar to a high cable pulley machine. Grab the bar over head grips facing down. Keep your elbows close to your body, and your upper arms will remain still. Push the bar down until your arms are fully extended. Squeeze the triceps hard at the bottom. Now perform the same process.

Dips:

In a push day workout, Dips are the best compound exercise to build our chest, shoulders, and triceps. Grab the parallel bar with your arms straight. Keep your body straight to mainly target your triceps, or lean if you want to hit your chest. Lower your body until your rams are parallel to the floor. Keep your elbows always tucked in. Push yourself back to the starting position and squeeze your triceps at the top.

Chest Flies:

Lie on the flat bench. Hold a dumbbell in each hand. Keep a slight bend in your elbows, dont lock them. Hold the weight directly above your chest. Slowly open your arms to the side until you feel a deep stretch in your chest. Don’t extend your arms. Now, squeeze the chest and bring your dumbbell back to the starting position.

Summary

A push day workout targets the muscles used in pushing movements, mainly the chest, shoulders, and triceps. It includes compound exercises like the bench press, Arnold press, and dips, along with isolation moves such as lateral raises and tricep pushdowns. This routine helps build upper body strength, increase muscle mass, and improve overall performance as part of a balanced push, pull, and legs training split.