best push exercises, push day

The Best Push Exercises For Your Push Day Workout

“Push day” is no foreign term to fitness enthusiasts. The best push exercises Leveraging the power of compound and isolation exercises targeting the major pushing muscles, this regimen promotes both strength and hypertrophy. Here’s an in-depth guide to a successful push-day workout. Check out our Best Pull-day guide as well.

The Major Push Muscles

1. Chest

The chest comprises the pectoralis major. It’s divided into:

  • Sternocostal Part: The lower, larger segment arising mainly from the sternum, upper abdominal sheath, and ribs.
  • Clavicular Part: The upper, smaller segment that originates from the clavicle’s first half.

These fibers merge into a single tendon that attaches to the humerus. The primary action here is shoulder flexion, evident during bench pressing or throwing a ball.

2. Triceps

The triceps, true to its name, consists of three heads:

  • Long Head: Originating from the scapula, this contributes to about 50% of the triceps volume. Uniquely, it spans across the shoulder and elbow joints.
  • Lateral Head: Rising from the humerus, it forms the distinct “lump” of the arm and makes up about 38% of the triceps volume.
  • Medial Head: Also originating from the humerus, it rests beneath the other two heads, forming 12% of the triceps volume.

3. Shoulders

Comprising the deltoids, there are three significant segments:

  • Front Delts: Initiating from the clavicle, it’s responsible for shoulder flexion.
  • Lateral Delts: Originating from the acromion, this segment lifts the arm sideways.
  • Rear Delts: This part arises from the shoulder blade spine, aiding in shoulder extension and rotation.

Best Push Exercises Workout Routine

Bench Press

3 sets x 6 reps

  • Instructions:
    • Lie flat on the bench.
    • Hold the bar slightly wider than shoulder width.
    • Lower the bar until it reaches the sternum.
    • Push upwards.
  • Alternative: Close-Grip Bench Press, Dumbbell Chest Press, Machine Chest Press.

Overhead Press

3 sets x 8 reps

  • Instructions:
    • Start with a barbell at chest height.
    • Grip the bar slightly wider than shoulder width.
    • Press the bar upwards.
  • Alternative: Seated Dumbbell Shoulder Press, Machine Shoulder Press.

Incline Dumbbell Press

3 sets x 10 reps

  • Instructions:
    • Adjust the bench to 30-45°.
    • Press the dumbbells upwards.
  • Alternative: Incline Bench Press, Smith-Machine Incline Bench Press.

Dumbbell Lateral Raise

3 sets x 12 reps

  • Instructions:
    • Start with dumbbells at your side.
    • Lift the dumbbells laterally until horizontal.
  • Alternative: Machine Lateral Raise, Cable Lateral Raise.

Dumbbell Chest Fly

2 sets x 12 reps

  • Instructions:
    • Lie on a bench.
    • With almost straight arms, lower the dumbbells to your sides.
    • Raise the dumbbells back to the starting position.
  • Alternative: Standing Cable Chest Fly, Machine Chest Fly.

Barbell Lying Triceps Extension

3 sets x 15 reps

This exercise ensures comprehensive triceps engagement, especially targeting the long head and the medial head.

  • Instructions:
    • Lie on a bench.
    • Hold a barbell above your forehead.
    • Lower it behind your head.
    • Lift back to the starting position.

Achieving significant results from a push day workout requires consistent effort and correct technique. Ensure proper warm-up before starting and allow adequate recovery time to maximize gains. If you like options, this website can help you as well.

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