Facts You Never Knew About the Push Day Workout

If you need the information, putting up a solid regimen might be easier since you can do various exercises. But to create a schedule that works, it’s essential to include the right kinds of activities on a push day workout. Naturally, you want to ensure the movement engages the appropriate muscles.

The ten exercises listed below are the best for developing your push day workout muscles. Thus, we suggest including them in your programme.

1.   Bench Press using Flat Dumbbells

The flat dumbbell bench press is a fantastic compound exercise to begin your push day workout. This workout will primarily work your chest, but it will also work your shoulders and triceps.

Because you can only utilize one arm while using dumbbells, we favor the dumbbell press over the bench press. That implies that your stronger side cannot compensate for your weaker side.

To complete this task correctly:

• With a dumbbell in each hand, lie on your back on a flat bench.
• Your arms should be straight as you press the dumbbells up.
• Dumbbells should be lowered until your arms form a 90-degree angle. Until you acquire a decent stretch, you could go lower.
• Your arms should be straight as you press the dumbbells back up. The appropriate number of times should be repeat.
• Keep your feet level on the ground and your back flat on the bench. Try to intensify this exercise while keeping proper form.

2.   Bench Press on an Angle

Like the flat bench press, the incline bench press is done on an inclined bench. This slight angle adjustment emphasizes the top portion of your chest, giving it a rounder, fuller appearance.

The front deltoid is also engage during incline presses, heavier than flat bench presses. Do not allow your form to suffer; adjust your weight correctly.

To complete this task correctly: 

• Place a barbell above you while you recline on an inclined bench. Forcefully squeeze your shoulder blades together to establish a firm and sturdy stance on the court.
• Once your arms are straight, raise the weight.
• The weight should be lower until it is only inches from your chest.
• Your arms should be straight as you press the weights back up. The appropriate number of times should be repeat.
• Keep your feet level on the ground and your back flat on the bench. Shifting might injure you and is a sign that the load is too heavy.

3.   Bench Press with a Close Grip

The close-grip bench press is another excellent push day workout that works several muscles, particularly the triceps.

You move your hands closer together to concentrate more of the strain on your triceps rather than your pecs and shoulders, as the name suggests.

 We enjoy the tight grip bench press because it works all three triceps heads, not just one or two.

To complete this task correctly:

• On a flat bench, lie on your back. A barbell should be raise above you.
• Hold the barbell with your hands slightly closer together than shoulder width apart.
• Once your arms are straight, raise the weight.
• When the weight reaches your chest, stop lowering it.
• Your arms should be straight as you press the weights back up. The appropriate number of times should be repeated.

4.   Dips

Dips are essential to any push day workout regimen since they are excellent for focusing on the chest and triceps. If drops are correctly done, you’ll receive a great pump.

You may do dips while weighted if they are too simple. Adding weight may make the task more challenging and tougher on your muscles.

Try assisted dips on a machine, or ask a buddy to help if you cannot. Once you’ve gained sufficient strength, you may begin by doing a few repetitions and progressively improving.

To complete this task correctly:

• Put your hands shoulder-width apart and sit on a chair or dip station.
• Set your legs at a 45-degree angle in front of you.
• You may lower your body by bending your elbows to a 90-degree angle. Though you don’t have to, strive to get as close to 90 degrees as possible.
• Once your arms are straight, lift your body back up. The appropriate number of times should be repeated.

5.   Shoulder Press using Dumbbells

The dumbbell shoulder press is an excellent compound action to engage the shoulder muscles. It’s essential if you want to have broad, round shoulders.

Use a lightweight if this is your first time attempting a shoulder press. This is because, if you’re not cautious, it’s simple to hurt your shoulders.

Get used to the workout and thoroughly warm up. The weight may then be gradually increased to become more complex.

To complete this task correctly:

• With a dumbbell in each hand, sit erect on a bench.
• The proper position is placing your hands forward and the weights at your shoulders.
• Your arms should be straight as you press the dumbbells up.
• Dumbbells should be lower until they form a 90-degree angle.
• Your arms should be straight as you press the dumbbells back up. The appropriate number of times should be repeat.

6.   Back of the Neck Overhead Press

The behind-the-neck overhead press is another great exercise for isolating your shoulder muscles, namely the anterior and lateral deltoid fibers.

If you don’t employ the appropriate form, it may easily hurt your neck and shoulders, precisely as the dumbbell shoulder press. As a result, it’s crucial to begin with a modest weight and concentrate on adopting the correct form.

To complete this task correctly:

• With a barbell behind your head, sit down on a bench.
• Your hands should be shoulder-width apart while you hold the barbell.
• Your arms should be straight as you press the barbell up.
• To the point when it is halfway behind your head, lower the barbell.
• Your arms should be straight as you press the barbell back up. The appropriate number of times should be repeat.

7.   Lateral Side Raises

Similar to shoulder presses, side lateral raises isolate the lateral fibres of your shoulder muscles rather than just the anterior or posterior deltoids.

As a result, your shoulders will seem broader and heavier, improving your body. To establish the mind-muscle connection, it is advise to do these exercises lightly and more often.

To complete this task correctly:

• Stand with your feet shoulder-width apart while holding a dumbbell in each hand.
• Raising your arms until they are at shoulder height or a little higher, extend them out to the side.
• Your arms should now be at your sides. The appropriate number of times should be repeat.

8.   Triceps Pushdown

We’ve covered workouts that primarily work the chest and shoulder muscles, so now it’s time to talk about the triceps.

Using a cable machine, the triceps pushdown is an excellent exercise for tricep isolation. You may target the medial and lateral heads of the triceps muscles by executing a pushdown.

A proper push day workout should always include them since pushing is crucial. When doing this workout, your triceps will be put to the test.

To complete this task correctly:

• The pulley machine should have a horizontal cable bar attached to it.
• Put your hands shoulder-width apart and grasp the bar.
• Push the bar down until your arms are extend while keeping your elbows close to your sides.
• Allow your arms to return to their initial posture after letting go of the strain. The appropriate number of times should be repeat.

9.   Skullcrushers

The skull crusher is another well-like tricep exercise that isolates the muscle area directly. They work wonders to increase the triceps’ growth and strength.

If you wish to exercise unilaterally, you may use dumbbells even though they are usually perform utilising an EZ bar. But just be cautious. Dropping the weight, as the term implies, might cause skull fractures.

To complete this task correctly:

• Place a barbell or dumbbell over your chest while lying on a flat bench.
• Hands should be shoulder-width apart while holding the EZ bar or dumbbells.
• Reduce the weight till it is at your forehead while keeping your elbows close to your sides.
• After straightening your arms, press the weight back up. The appropriate number of times should be repeated.

10.   Triceps extensions when seated

The last tricep exercise on our list is the sitting tricep extension. It’s a valuable exercise for focusing on only one muscle group.

Being seated makes it simple to keep your form correct throughout the activity. Consequently, you’ll be able to concentrate all your attention on engaging your triceps muscles, which will lead to higher development and pumps.

To complete this task correctly:

• Place a dumbbell behind your head while sitting on a bench or chair.
• With both hands on the weight, lift it until your arms are completely stretched.
• Reduce the weight till it is at your forehead while keeping your elbows close to your sides.
• After straightening your arms, press the weight back up. The appropriate number of times should be repeated.