Push Day Workout Plan

A push day workout is an essential part of many strength training programs, focusing on exercises that engage the muscles responsible for pushing movements. This blog will guide you through what a push day entails, how often you should incorporate it into your routine, and a comprehensive list of exercises to add to your workout.

A push day is a workout specifically designed to target the muscles involved in pushing movements. This typically includes exercises that work the chest, shoulders and triceps. By focusing on these muscle groups, you can enhance your upper body strength, improve overall muscle coordination and increase your functional fitness. Push days are usually part of a broader training routine that may also include pull days (targeting the back and biceps) and lower body days.

The frequency of your push day workouts depends on your fitness goals and overall training plan. For most individuals, incorporating a push day 1-2 times per week is effective. If you’re a beginner, starting with one push day can help you build strength and establish a solid foundation. More advanced lifters may benefit from two push days, allowing for increased volume and intensity. Always listen to your body and adjust the frequency based on your recovery and performance.

Here are 9 effective push day exercises. Aim for 3 sets of 8-12 reps for each.

1. Bench Press

Lie flat on a bench, grip the barbell slightly wider than shoulder-width and lower it to your chest. Push it back up until your arms are fully extended.
Muscles Worked: Chest, triceps, shoulders.

2. Overhead Shoulder Press

Stand or sit with a dumbbell in each hand at shoulder height. Press the weights overhead until your arms are straight, then lower them back to the start.
Muscles Worked: Shoulders, triceps.

3. Incline Dumbbell Press

Set a bench to a 30-45 degree angle. Hold a dumbbell in each hand at chest level and press them upward until your arms are fully extended.
Muscles Worked: Chest, shoulders, triceps.

4. Push-Ups

Start in a plank position with your hands slightly wider than shoulder-width. Lower your body until your chest nearly touches the ground, then push back up.
Muscles Worked: Chest, triceps, shoulders.

5. Dumbbell Lateral Raises

Stand with a dumbbell in each hand at your sides. Raise the weights out to the sides until they are at shoulder level, then lower them back down.
Muscles Worked: Shoulders (particularly the lateral deltoid).

6. Tricep Dips

Use parallel bars or a bench. Lower your body by bending your elbows until your arms are at about a 90-degree angle, then push back up.
Muscles Worked:Triceps, shoulders, chest.

7. Chest Flyes

Lie on a bench with a dumbbell in each hand, arms extended above your chest. Lower the weights out to the sides in a wide arc, then bring them back together.
Muscles Worked:Chest, shoulders.

8. Cable Tricep Pushdowns

Stand facing a cable machine with a rope attachment. Grasp the rope with both hands, elbows at your sides. Push the rope down until your arms are fully extended, then return to the starting position.
Muscles Worked:Triceps.

9. Arnold Press

Start with dumbbells at shoulder height, palms facing you. As you press up, rotate your palms outward until they face forward.
Muscles Worked:Shoulders, triceps.

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