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A push day workout is a type of resistance training focused on strengthening and toning the muscles in the upper body. The main muscles targeted during a push day workout are the chest, shoulders, and triceps.
These exercises involve pushing movements, such as pushing weights away from the body, which works to build strength and definition in the upper body. A well-rounded push day workout should also include exercises to improve posture, stability, and overall upper body function.
Best Push Day Workout For A Chiseled Upper Body
The following is a list of exercises that can be included in a push day workout:
1) Bench Press
The bench press is a classic compound exercise that targets the chest, shoulders, and triceps. To perform the bench press, lie flat on a bench with your feet firmly on the ground. Grasp the barbell with a slightly wider than shoulder-width grip, and lower it to your chest. Push the bar back up, fully extending your arms. The bench press is a great exercise for building overall upper body strength, and it can be done with a barbell or dumbells.
2) Dumbbell Flys
Dumbbell flys are a great exercise for targeting the chest muscles. To perform the exercise, lie flat on a bench with dumbbells in your hands. Slowly open your arms to the sides, keeping a slight bend in your elbows, until your arms are parallel to the floor. Then, bring the dumbbells back to the starting position. This exercise is best performed with lighter weights and a slow, controlled movement to fully engage the chest muscles.
3) Overhead Press
The overhead press is a great exercise for targeting the shoulders and triceps. To perform the exercise, stand with your feet shoulder-width apart and hold a barbell or dumbells at shoulder level. Push the weights straight up, fully extending your arms. The overhead press can be done seated or standing and is a great exercise to add to your push day workout for building overall upper body strength and shoulder stability.
4) Lateral Raises
Lateral raises are a great exercise for targeting the shoulder muscles. To perform the exercise, stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Raise your arms straight out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor. Then, lower the weights back to the starting position. This exercise is best performed with lighter weights and a slow, controlled movement to fully engage the shoulder muscles.
5) Tricep Dips
Tricep dips are a great exercise for targeting triceps. To perform the exercise, position yourself on the edge of a bench or chair, with your hands grasping the edge. Lower yourself down, keeping your elbows close to your sides, until your arms form a 90-degree angle. Then, push yourself back up to the starting position. Tricep dips can also be performed using parallel bars or with weights added for extra resistance. Dips are a great exercise to add to your push day workout for tricep gains.
6) Push-Ups
Push-ups are a classic exercise that targets the chest, shoulders, and triceps. To perform push-ups, start in a plank position with your hands placed slightly wider than shoulder-width apart. Lower your body down until your chest nearly touches the ground, and then push yourself back up to the starting position. Push-ups are a great bodyweight exercise that can be done anywhere and adjusted for difficulty by changing hand placement or adding weights.
7) Tricep Pushdowns
Tricep pushdowns are a great exercise for targeting triceps. To perform the exercise, stand in front of a cable machine and attach a rope or bar to the cable. Grasp the rope or bar with an overhand grip and push it down towards your thighs, fully extending your arms. Then, slowly release the weight back up to the starting position. This exercise can be done with different variations, such as single-arm tricep pushdowns or using different attachments for the cable machine. Add this exercise to your push day workout for insane tricep gains.
Overall, a push day workout is a great way to target and build strength in the upper body muscles. It should include exercises such as bench presses, dumbbell flies, overhead presses, lateral raises, and tricep dips, along with proper warm-up and stretching exercises. Remember to use proper form and technique, choose weights that are appropriate for your fitness level, and be consistent with your workouts. With dedication and effort, you can achieve a chiseled upper body and improved overall fitness.
