This Push Day Workout Will Bring Size and Strength Gains in 6 Weeks

The muscle mass used in push exercises all have one factor in frequent: They present the capability to maneuver a hell of numerous weight in an explosive trend. Of course, there are pulling muscle mass which are able to the identical factor, however from a practical perspective, being explosive usually comes from with the ability to venture, throw, drive, or push one thing (or your self) away. In quick: You want a push day exercise each week if you wish to enhance your strength and athleticism. And the excellent news is {that a} devoted push day can be the easiest way to develop these muscle mass.

What Are Push Muscles?

The push muscle mass primarily comprise the pectorals, triceps, and deltoids (shoulders). Working the push muscle mass begins with massive, heavy lifts, to make sure you’re acting at your peak. 

There’s an important benefit to training muscle mass for motion—comparable to pushing or pulling—reasonably than specializing in particular muscle teams. This encourages balanced training that includes your complete body. As an added bonus, this sort of training interprets effectively to different areas of training, like fats loss, elevated metabolic charge and, after all, extra energy and strength.

Related: 50 Best Chest Exercises for 2024

What Is a Push Day?

Many athletes schedule their weekly strength training round a push-pull-legs cut up. That’s three strength periods, every devoted to a selected set of muscle mass, unfold over seven days. Breaking training packages into push, pull, and leg days is good if you happen to’re searching for extra muscle mass as a result of it lets you direct extra quantity and working sets to fewer teams of muscle mass that each one serve an identical perform. 

Push exercises differ from pull exercises merely as a result of nature of the movement. It’s as plain as, if you happen to’re shifting the weight towards you, it is a pull sample. If you are shifting the weight away from you, it is a push sample. 

The Best Push Day Workout

To assist you attain your strength objectives, I put collectively this rock-solid push day exercise based mostly on my many years of expertise as an expert coach.

Why’s this exercise so efficient? It tackles all the large lifts whereas leaving juice in the tank to carry out every of them effectively. The exercise order helps you keep depth, whereas additionally guaranteeing exercises don’t compete with each other by doubling up on the identical muscle teams, thereby lowering their efficiency.

You’re going work onerous, and you are going to work effectively. Perform this push day exercise weekly for six weeks to see each measurement and strength positive factors.

1. Barbell Pin Press

Muscles labored: chest, triceps, entrance deltoids

How to Do It

1. Set up a flat bench inside a squat cage or a bench press station with adjustable peak security pins. Set the pins up about 4 inches greater than chest stage when laying down on the bench.
2. Load the barbell on the pins, and place your self below it, so the bar is at its backside level, resting above your chest.
3. Use your customary bench press grip, get tight, and take a giant breath in. Drive onerous into the bar, into the bench, and into the ground, to drive the weight as much as the ceiling. Lock out and maintain.
4. Lower the weight shortly, however below management, again all the way down to the pins. It’s okay if it crashes down. Take a 1-2 second pause, and repeat on your subsequent rep. 
5. Perform 5 sets of 5 reps.

2. Plyometric Pushup

Muscles labored: chest, triceps, entrance deltoids, abs

How to Do It

1. Assume a basic pushup start place with arms straight and body aligned.
2. Lower your body to the ground, then explosively press your self up, bringing your arms off the bottom.
3. Don’t clap your arms. It’s a typical behavior, however can invite threat. Instead, merely give attention to catching air and sticking a comfortable touchdown with the arms to easily transition to your subsequent rep.
4. Focus on sets for time reasonably than sets of a sure variety of reps. As quickly as your reps start to decelerate and you’ll be able to not be explosive, the work will serve a lesser function.
5. Perform 4 sets of 15 seconds.

3A. Seated Dumbbell Military Press 

Muscles labored: entrance and mid deltoids, triceps

How to Do It

1. Sit in an upright bench whereas holding a pair of dumbbells, supported on the thighs. Slide ahead towards the sting of your seat, whereas nonetheless sustaining your level of contact on the bench along with your higher again.
2. “Kick” the dumbbells as much as your beginning place, at shoulder stage. Your elbows ought to be bent at 90 diploma angles, with the higher arm positioned barely head of the body.
3. Press the weight instantly upward over the shoulders to a full lockout. Lower the weights slowly to your beginning place and repeat.
4. Perform 10 reps, supersetting 3 times with 3B’s body weight dips.

Related: 30 Best Back Exercises for 2024

3B. Bodyweight Dips 

Muscles labored: chest, triceps, entrance deltoids

How to Do It

1. Set up in a dip station (parallel bars) and start with locked out elbows.
2. If you wish to bias your chest, it’s okay to lean ahead to angle the torso towards the bottom. If you wish to bias your triceps, stay as upright as potential.
3. Slowly bend on the elbow joint till you’ve reached an angle inside 90 levels. Press onerous and return to the highest place.
4. Perform 10 reps, supersetting 3 times with 3A’s navy press.

4. Goblet Squat 

Muscles labored: quads, glutes, spinal erectors

How to Do It

1. Hold a heavy dumbbell on one finish, at chest stage. It’s best to cradle the weight finish of 1 facet of the bell.
2. Set the toes to your excellent squat place, and keep an upright posture.
3. Squat down by spreading the knees aside and dropping the hips down. Be positive to maintain the heels down.
4. Pause on the backside place, and return to the highest place.
5. Perform 5 sets of 10 reps.

Related: Best Squat Exercises to Build Muscular Legs

Metabolic Finisher: Med Ball Slam EMOM

Muscles labored: core

How to Do It

1. Prepare a 10-minute timer and select a slam ball not more than 10 p.c of your body weight.
2. Start the timer and standing tall, elevate the ball to full extension overhead with each arms.
3. In one movement, aggressively squat down and throw the ball down onerous, proper in between the toes.
4. Pick the ball up instantly and repeat for 10 reps. That ought to take about 20 seconds. 
5. As the clock continues to run, start your subsequent set on the flip of the next minute (that means you’d have gotten about 40 seconds of relaxation). Continue in this trend till you’ve accomplished 10 sets, or 100 complete med ball slams. 

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