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The Ultimate Push Day Workout: Full Guide

By Amber SmithOct 18, 2022 3:00 PM
The Ultimate Push Day Workout Full guide

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If you want to get the most out of your push day workout, then you need to make sure that you are doing everything correctly. In this article, we will be going over the push day workout in full detail. We will be discussing how to make the most out of each and every exercise, as well as how to properly sequence them for best results. So if you are ready, let's get started!

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What is a push day?

As its name suggests, a push day workout only consists of exercises that use the pushing motion for your upper body. These exercises focus on the chest, shoulders, and triceps muscles. (There is another day dedicated solely to pull exercises that engage the back, biceps, and forearms.) While some people may choose to do leg exercises as well on a push day, others prefer doing them on separate days.

How many exercises should be in a push day?

A typical push day workout will have 6-8 different exercises. While it may seem like a lot, the set-up of these exercises is such that you are able to do them relatively quickly. You should aim for about 1-2 minutes per exercise, and then take a 2 minute break before moving on to the next exercise.

What is the most effective push workout?

To get the most out of your push day workout, you need to follow a few key principles. This article will walk you through everything you need to know about getting an effective push day workout that will help you see results fast!

In order to have the most effective push day workout possible, it’s important that you stick to a few key principles. These include focusing on compound exercises, using heavy weight and low reps, and taking rest days when needed.

Compound exercises are those that work multiple muscle groups at once, such as squats, bench press, and deadlifts. These types of exercises can help to burn more calories in less time than traditional isolation exercises, and will also help to increase your overall strength and muscle gains.

When using heavy weight and low reps, it’s important to make sure that you choose a weight that is challenging but still allows you to maintain good form. This type of lifting helps to build strength rather than just increasing your endurance, which can lead to bigger and stronger muscles over time.

Finally, it’s crucial to listen to your body and take rest days when needed. Overdoing it on your push day workout can ultimately lead to reduced results or even injury. So be sure to listen carefully to how you feel each day and adjust accordingly.

Do I need to do all my sets right after another one?

In most cases, it's a good idea to space out your sets so that you can rest in between each set. For example, if you have six exercises on your push day workout routine, try doing two or three sets of the first exercise before moving on to the next one.

What are the benefits of a push day workout?

Though this type of training might make us back to doing the basic movements, it has a lot of benefits.

Optimal Recovery

When you work out different body parts on separate days, like legs one day and chest the next, you give each muscle group time to recover.

However, because you are working muscles on several days in a row, you may still be indirectly employing the same muscles. This implies that you could still be overtraining your muscles, which can lead to harm.

If you alternate between pushing and pulling movements in your workouts, you can be sure that you won’t end up overworking any one muscle group.

Instead of training different muscle groups on consecutive days, you'll train related muscle groups together and then the opposing groups the following day. As a result, you're allowing your muscles to rest between sets, which will help them recover quicker.

Measurable Progression of Reps and Weight

An encouraging aspect about training is that you can benchmark your progress and see how close you are to your goal. You can measure your push-pull training progress not only by the reps you do but also by how much weight you lift.

Of course, keep in mind that you don't want to compensate for a heavier weight with your technique!

Simplifies Training

People can make fitness too complicated. The push-pull training method begins with basic muscle group exercises and progresses from there.

Your fitness goals will be easily attainable by dividing the work week into two categories--the push and pull. You can also tell whether you're overtraining or undertraining certain muscle groups more easily.

Should I take a pre workout on push days?

When it comes to push day workouts, there are many different factors that you need to consider in order to get the most out of your workout. One of these factors is whether or not you should take a pre workout supplement on push days.

There is no definitive answer to this question, as it depends on several different factors, including your personal training goals, your body type, and your individual workout routine.

That being said, there are some general guidelines that you can follow in order to make the most informed decision about whether or not to take a pre workout on push day. The first thing to consider is your overall fitness goals. For example, if you are looking to build muscle or boost your strength, taking a pre workout can help you achieve these goals by providing a boost in energy and focus.

Another factor to consider when deciding whether or not to take a pre workout on push day is your body type. For example, if you have a naturally fast metabolism and tend to burn calories quickly, then taking a pre workout may help boost your performance during your push day workouts. However, if you have a slower metabolism and struggle to burn calories, then taking a pre workout may lead to undesirable side effects such as increased heart rate or jitters.

Is deadlift push or pull?

Deadlift is a pull exercise, as it targets the muscles in your back and engages them much more than your arms or legs. As such, we’ll keep this conversation focused on push exercises here.

So what are some great push exercises to add to your bodybuilding routine? Let’s take a look at some of the most popular ones, as well as some tips on how to make the most out of your push day workout.

What is a typical push day?

A push day at the gym would be working out your shoulders, triceps, and chest. Then a pull day would focus on your back and biceps. Some people do upper-body push/pull days and then have a separate leg day. Or you can work everything in one session with full-body pushing and pulling exercises.

What are some push day exercises?

Assume you're a beginner. You might be doing push day exercises as part of your regular fitness routine if you're not already doing so. If that's the case, here are some push day workout standards to get you started.

Push Up

The push up is a classic exercise that engages the chest, shoulders, and triceps muscles. To do a push up:

  1. Lie face down on the ground with your palms flat on the floor and shoulder-width apart.

  2. Bend your elbows and slowly lower yourself towards the floor until your chest nearly touches the ground.

  3. Keep your abdominal muscles pulled in so that you move straight downwards. Do not let your hips sag or rise upwards.

  4. Press back up to the starting position by extending your elbows.

Shoulder Press

Another classic exercise, the shoulder press works the deltoids and triceps. To do a shoulder press:

  1. Sit on a bench with your feet flat on the ground and holding a dumbbell in each hand at your shoulders. Keep your back straight and your chest up.

  2. Curl the weights up to your shoulders and then press them straight up over your head, keeping your elbows slightly bent.

  3. Lower the weights back down to your shoulders and repeat for the desired number of reps.

Dumbbell Bench Press

To do a dumbbell press:

  1. Lie on your back on the bench with your feet flat on the ground.

  2. Hold a dumbbell in each hand with your palms facing forward.

  3. Extend your arms straight up above your chest.

  4. Bend your elbows and slowly lower the weights towards your chest until your elbows are at a 90-degree angle.

  5. Press the weights back up to the starting position and repeat for the desired number of reps.

Dumbbell Chest Fly

This is another classic exercise that targets the chest muscles. To do a dumbbell fly:

  1. Lie on your back on the bench with your feet flat on the ground and holding a dumbbell in each hand above your chest, with your palms facing towards you. Keep your arms straight but not locked at the elbows.

  2. Without changing the angle of your arms, slowly lower the weights towards the sides of your chest until you feel a slight stretch in your chest muscles.

  3. Press back up to the starting position and repeat for the desired number of reps.

Dumbbell Overhead Triceps Extension

The overhead triceps extension works the triceps and lower back. To do this exercise:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand above your head with your arms straight but not locked at the elbows.

  2. Bend your elbows and slowly lower the weights behind your head until you feel a stretch in your triceps.

  3. Press back up to the starting position and repeat for the desired number of reps.

Dumbbell Lateral Raise

This exercise targets the deltoids and upper back. To do a dumbbell lateral raise:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand in front of your thighs with your palms facing towards you.

  2. Keeping your elbows slightly bent and your arms straight but not locked, slowly raise your arms out to the sides until they are parallel with the floor.

  3. Lower your arms back down to the starting position and repeat for the desired number of reps.

How should my push day be structured?

The majority of the time, it's a good idea to start your toughest exercises first, but the key is to keep things simple. Some individuals find it useful to have push and pull days as well as combine lower body and core exercise in one session. So, for example, you might set up your routine as follows:

  • Monday: Push day workout

  • Tuesday: Pull day workout

  • Wednesday: Legs and core workout

  • Thursday: Push day workout

  • Friday: Pull day workout

  • Saturday: Legs and core workout

  • Sunday: Rest

You do not have to put a rest day in between push and pull days, but you can if you'd like to. The most important thing is to find a routine that works for you, and to stay consistent by sticking to your workout schedule and making sure you get enough sleep and eat a healthy diet. Good luck with your push day workouts!

Whether you need an extra shove for your workouts or an easier way to recover, try Elm & Rye Protein and Elm & Rye Pre workout! Shop all premium supplements at Elm & Rye!

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