ActiveMan
No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture
  • Wellness
  • Style
  • Living
  • Culture
No Result
View All Result
ActiveMan
No Result
View All Result

Do Push Day Workout to Bulk Up Your Body and Get Strong Muscles

The ultimate guidelines to do push day workout

by Anusha
in Wellness
Reading Time: 5 mins read
Do Push Day Workout to Bulk Up Your Body and Get Strong Muscles
Share on FacebookShare on Twitter

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

Push-Ups

Push-Ups

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.

See also: Buy the Best Cocktail Shaker and Enjoy Its Benefits

Shoulder Press for Push Day Workouts

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

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

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.

See also: Master the Pistol Squat to Maintain Mobility and Stability and Get a Fit Body

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

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.

Read Also:

When to Take Creatine for Getting Maximum Benefits

How Decline Bench Press Will Help You Get Strong Chest

Elliptical Bike Workouts to Quickly Lose Your Body Weight

Everything You Need to Know About Push Press To Build Strength

Previous Post

Buy The Best Everlast Punching Bag for Your Home Gyms

Next Post

Everything you Need to Know About Olympic Trampoline

Related Posts

Why Are Hanging Leg Raises an Exceptional Ab Workout?

Why Are Hanging Leg Raises an Exceptional Ab Workout?

December 6, 2023
11

If you are looking for a way to strengthen your core, you might have heard about hanging leg raises. This...

How to Avoid Workout Injuries

How to Avoid Workout Injuries

December 6, 2023
22

Many people hurt themselves when working out. Ask most fitness experts, and they’ll share their experiences with many common injury...

Nutrition Tips For Strength Training

Nutrition Tips For Strength Training

August 11, 2023
24

When it comes to working out, especially strength training, what you eat is almost more important than what you do...

Best Exercises for Knee Arthritis

Best Exercises for Knee Arthritis

August 7, 2023
18

Knee arthritis can be a debilitating condition that affects mobility and quality of life. And whist there is no cure...

Understanding Personal Trainer Insurance: Stay Protected in Your Fitness Journey

Understanding Personal Trainer Insurance: Stay Protected in Your Fitness Journey

July 18, 2023
26

If you are passionate about helping others achieve their fitness goals and have turned your passion into a profession as...

asian squat

The Power of the ASIAN SQUAT: Transform Your Performance!

May 8, 2023
76

Doing a squat is difficult, especially if it is your first time. It is one of the most versatile exercises...

trap bar deadlift

Trap Bar Deadlift Secrets! Unlock Explosive Body Strength.

May 6, 2023
15

Trap bar deadlift is a great weightlifting exercise to build up strength throughout your body. What makes this exercise even...

A Comparison Picture Between Tricep Dips And Push-ups

The Best Comparison Between Tricep Dips And Push-Ups

May 6, 2023
34

Tricep dips and push-ups are two bodyweight exercises that can be easily incorporated into your workout routine without any equipment....

A Man Having Great Delt Muscles

5 Effective Rear Delt Workouts for Powerful and Resilient Shoulders

May 6, 2023
39

Strong and defined shoulders not only make you look great, but they also play a crucial role in upper body...

Load More

7 Simple Tricks To Getting Rid of Visceral Fat

Armani Suits: Everything You Need to Know About the Fascinating Suits – 2022

6 Underrated Streetwear Brands Worth Checking Out

Dolph Lundgren’s Ivan Drago Workout Routine for Rocky IV

Home Fitness Exercises for Men over 50

What Happens Inside a Nude Yoga Class and How to do It

  • About
  • Disclaimer
  • Email us: [email protected]

© 2023 ActiveMan. All rights reserved. Registration on or use of this site constitutes acceptance of our Terms of Use and Privacy Policy. All the information on this website –activeman.com – is published in good faith and for general information purposes only. ActiveMan does not make any warranties about the completeness, reliability, and accuracy of this information. Any action you take upon the information you find on this website (ActiveMan), is strictly at your own risk. ActiveMan will not be liable for any losses and/or damages in connection with the use of our website. ActiveMan might get paid commissions on purchases made through our links to retailer sites. ActiveMan is a registered trademark of Placeful, Inc.

No Result
View All Result
  • Wellness
  • Style
  • Living
  • Culture

© 2022 ActiveMan. All rights reserved. All images property of their respective owners. ActiveMan is a registered trademark of Placeful, Inc.