A push day workout is nothing but an exercise plan that helps to build a strong body. As gym-goers, we do varieties of workouts every day that includes some push routines and some pull routines. But if you want to target just strong upper body muscles and make workouts effective and purposeful, then there should be a proper regime plan. To reduce injury risk and attain better results it is necessary to plan your workout in push day, pull day, and leg day.
As the name suggests, a push day workout mainly targets your muscles in the upper part of the body. The chest, shoulder, upper back, biceps, and triceps are the main focused muscles. People primarily include only push day in their workout plan. While some do include leg day along with push day. It depends on your choice whether you want to just concentrate on the upper body. Read the article to know how to do some push day exercises.
Best Push Day Workouts
As the name suggests again, push up are the very first part of an exercise in the push day workout plan. Lie down on the floor with hands and legs in a straight position. Then place your hands on the floor in such a way that you are pushing the floor with your palms. By keeping your chest away a few inches from the floor, lower your torso and engage your glutes. Do the push-ups slowly. Push-ups are indeed a great exercise for developing strength in your upper body and bulk up chest muscles.
Shoulder Press for Push Day Workouts
It is also known as overhead or military press, is a very powerful strength training exercise performed using a dumbbell. Start with a low-weight dumbbell. Stand with a hip-width apart, grab the dumbbells in both hands. With tucked elbows and palms facing each other, push the dumbbell above your head and lower it down. Make sure your arms are stretched straight and your biceps are engaged throughout the movement. This workout usually increases the strength and size of your biceps and shoulder muscles.
Dumbbell Bench Press for Push Day
You have to lie down on a flat bench to do this workout. Hold the dumbbells till your chest level in both hands. Your arms should be at a 45-degree angle. Slowly press your dumbbells upwards till your arms are parallel to the floor. Pause for few seconds and lower your weights down to the initial position. You can do many variations like neutral grip, rotting dumbbells, or single-arm press. This kind of push day workout helps to increase range of motion and increase athletic performance.
Dumbbell Chest Fly
The position of this workout is the same as that of the dumbbell bench press. The only move you should do is to move the dumbbell to your sides as if you are in a flying position. Bend your elbows slightly and keep your core engaged. The movements should be in slow motion and do it cautiously. It is a great kind of push day exercise that helps to improve your posture and is an ideal chest opener workout.
Dumbbell Overhead Tricep Extension
You can sit on the chair and do this workout. Grab the end of a dumbbell with both hands and push it directly over your head. This is your initial position. By keeping an erect spine and engaging to the core, move the weight behind your head. Slowly move back to your normal position. This workout mainly targets and activates your triceps.
Push Day Workout Schedule
Start doing push day exercises from Monday. Do basic chest-based exercises like push-ups and barbell bench presses. Do 4 sets each day. On Tuesday you can do pull day exercises. Wednesday can be a rest day. On Thursday you can do leg exercises combing with push day exercises like incline bench press or chest fly. Take a break on friday. On Saturday you can just concentrate doing lower body exercises.