Push Day Exercises:

A push day workout focuses on training the muscles responsible for pushing movements—primarily the chest, shoulders, and triceps. It is a key part of a push-pull-legs (PPL) workout split, which divides workouts into pushing, pulling, and lower body exercises. The push day involves exercises that engage pushing muscles to develop strength, endurance, and muscle definition.

Muscles Worked on Push Day Chest (Pectorals) – The main muscles involved in pressing movements like the bench press and push-ups. Shoulders (Deltoids) – Help with overhead pressing movements and overall shoulder development. Triceps – Assist in pressing motions by extending the elbows.

Best Push Day Exercises 1. Bench Press (Barbell or Dumbbell) Muscles Worked: Chest, shoulders, triceps

How to Perform: Lie on a bench with feet planted on the floor. Grip the barbell or dumbbells slightly wider than shoulder-width. Lower the weight to your chest while keeping elbows at a 45-degree angle.

Push the weight back up explosively. Benefits: Builds upper body strength and size. 2. Overhead Shoulder Press (Barbell or Dumbbell) Muscles Worked: Shoulders, triceps, upper chest

How to Perform: Hold the barbell or dumbbells at shoulder height. Press the weight overhead until arms are fully extended. Lower the weight under control. Benefits: Develops shoulder strength and stability.

3. Incline Bench Press Muscles Worked: Upper chest, shoulders, triceps How to Perform: Set a bench at a 30-45° incline. Perform a pressing motion similar to the flat bench press. Benefits: Emphasizes upper chest development.

4. Dumbbell or Machine Chest Fly Muscles Worked: Chest (especially the inner and outer regions) How to Perform: Lie on a bench with dumbbells in each hand. Keep a slight bend in the elbows and open arms wide. Squeeze the chest to bring dumbbells back together. Benefits: Improves chest muscle isolation and definition. 5. Dips Muscles Worked: Triceps, chest, shoulders How to Perform: Use parallel bars and lower yourself until elbows reach a 90-degree angle. Push yourself back up to the starting position. Benefits: Great for triceps and chest strength. 6. Lateral Raises Muscles Worked: Side delts (shoulders)

How to Perform: Hold a dumbbell in each hand and raise arms to the sides. Keep a slight bend in the elbows and avoid swinging. Benefits: Improves shoulder width and aesthetics. 7. Triceps Pushdowns Muscles Worked: Triceps How to Perform: Use a cable machine with a straight or rope attachment. Push the handle down while keeping elbows close to the body. Benefits: Builds triceps definition and strength.

8. Skull Crushers Muscles Worked: Triceps How to Perform: Lie on a bench and lower a barbell or dumbbells to the forehead. Extend the arms back up. Benefits: Increases triceps size and strength.

Push Day Tips Warm-up: Always start with light cardio and mobility exercises. Progressive Overload: Gradually increase weights over time. Form Matters: Focus on proper technique to avoid injuries. Rest: Allow at least 48 hours before training the same muscle group again. A well-structured push day routine enhances upper body strength and muscle growth, making it a crucial part of a balanced workout plan.