push day exercises list

Tuesday Lower body push. One of the best exercises on the push workout list this opens up your chest muscles and makes your arms and shoulders stronger and more flexible.

Bodyweight Push Exercises

Heres a list of exercises you can do on push day for all muscles including chest shoulders and triceps.

. 25 rows Bodyweight Push Workout List. Then you can do your accessory movements like biceps curls. Examples of push exercises include the bench press and body weight push-up. Each muscle group is trained directly twice a week.

Saturday Cardio. Without using your legs press the weight overhead. As these require the most skill and focus they should be performed first. These exercises primarily target the chest shoulders and triceps.

PICK 1-2 EXERCISES PER BODY PART 2. Here is a more variable list of exercises that work both on your upper and lower body. The 10 best push exercises are. On Thursday its back to the push workout with the second pull workout of the week on Friday.

Kettlebell Lateral Raise 2. With the standard version of the 4-day routine you do the push workout on Monday the pull workout on Tuesday then have a rest day. GROUP A PUSH MAIN EXERCISES 1. Push Workout for Chest Shoulders and Triceps.

Flat Dumbbell Bench Press. Kettlebell Tricep Extension 7. Barbell bench press Barbell overhead press Barbell push press Dumbbell shoulder press Dumbbell overhead tricep extension Dumbbell bench press Dips Pec deck Push-ups Single-arm resistance band shoulder press In this article Ill discuss what push exercises are and the muscles that they target. Kettlebell Shoulder Press GROUP B PUSH ACCESSORY EXERCISES 1.

Your final push day exercise isolates your triceps which are the muscles at the back of your upper arms. Push Exercises Here are some examples of push exercises that you would be adding into your push day workout. Monday Upper body push. Pause for a second.

Bench Press Variations 2. UPPER CHEST MIDDLE CHEST LOWER CHEST SHOULDERS. Then you have the weekend off. Keeping your back straight lower your torso until it is parallel to the floor.

Row the bar up to your abdominals keeping your elbows tucked in. Use 4-6 sets of 5-8 reps to give the best possible combination of muscle size and strength. Dumbbell Push Press Triceps Dumbbell Crush Grip Push Up Incline Dumbbell French Press Dumbbell Overhead Triceps Extension Dumbbell Tate Press Dumbbell Tricep Kickback You can also incorporate front and lateral raises in your dumbbell push day workout to build solid and broad shoulder muscles. Start with double-leg compound movements like squats deadlifts bench presses.

Thursday Upper body pull. Pull exercises which engage the back biceps and forearms are reserved for another day While some people may choose to incorporate leg exercises on a push day others dedicate a. With dumbbells positioned to each side of your shoulders and elbows below your wrists press up until your arms are extended overhead. Friday Lower body pull.

Push Seated dumbbell shoulder press. Brace your abs and pull your shoulders down and back. Perform extended sets of 1-2 minutes at a time. EZ Bar Close Grip Bench Press.

Your head and back should remain pressed on to the bench throughout the movement. CHOOSE SOMEWHERE BETWEEN 2-4 SETS OF 4-15 REPS DEPENDING ON IF ITS A STRENGTH DAY 4-8 REPS OR HYPERTROPHY DAY 8-15. 3-5 sets of 1-3 reps. The best push exercises include push-ups and bench press.

Lie on an incline bench and place your feet firmly on either side of the bench. In this article well cover some of our favorite upper body push-pull exercises. Push workout 1 heavy Day 2. As the name suggests a push day workout consists of upper body exercises that utilize a pushing motion.

Understanding which push muscles youre focusing on will help you build a stronger mind-to-muscle connection in the major push muscle groups. 8 rows Day 1. EZ Bar Skull Crusher. Kettlebell Front Press-Away 4.

Incline dumbbell chest fly. Bend at your hips and grip the bar with your hands shoulder-width apart. Dumbbell bench press flat and inclined Barbell bench press flat and inclined Arnold dumbbell press Military press dumbbell or barbell Seated shoulder press Dumbbell flys Skull crushers Tricep extensions Push-ups Push-downs. Kettlebell Skull Crusher 6.

Upper Body Pull Exercises. Kettlebell Front Raise 3. Leg workout 1. What Is a Push Day.

Just follow these simple steps for making your push day. Pull workout 1 heavy Day 3. Wednesday Cardio. In Part 2 lets just say its Leg Day AMPED.

Bench press Lower body push exercises Goblet squats work best on the quadriceps and glutes. Start by standing with your feet shoulder-width apart and a slight bend in your knee. Lower the bar back down your shoulders and repeat. Think about performing the largest patterns and moves then the smallest patterns and moves Workout Routines Push-Pull Combo to Build Upper-Body Muscle.

The Best Compound Exercises For Pushing Chest Triceps and Shoulders Bench Press Incline Bench Press Overhead Press Dumbbell Press Dumbbell Incline Press Push-ups Dumbbell Overhead Press Dips The Best Compound Exercises For Abs Plank Variations Side Planks Ab Wheel Rollouts Weighted Carries Leg Raises Reverse Crunch Lets get started.