It's time to push! It's time to completely rip your pecs, shoulders, and triceps. You can increase your upper body strength and size by working these muscle groups specifically.


However, before you begin to experience the advantages, you must establish a rigorous push day regimen that will work best for you.


Exercises that target your chest, shoulders, and triceps specifically should be a part of any push day routine.


We'll introduce you to the 5 push day workouts we think are the greatest in this article. Your upper body will change if you appropriately carry out these exercises.


We'll also give you a taste of our go-to push day workout to get you going. So let's get started if you're ready to concentrate on your push muscles.


What are Push Day Exercises?


Before we get started with the exercises and other stuff, it's critical to comprehend what a push day entails. A push day is a regular occurrence at PPL. This is divided into the following:


  • Push Day
  • Pull Day
  • Legs day


You concentrate especially on the chest, shoulders, and triceps during a push day. Depending on your fitness objectives and schedule, you might perform this kind of workout 1-2 times each week.


In order to work several muscle groups concurrently, this practise often combines compound and isolation exercises before isolating a particular target muscle group.


For instance, a lateral raise is an isolation exercise that solely works your deltoids, whereas a chest press targets both your chest and triceps.


The Top 5 Growth-Inducing Push Exercises


If you don't have the information, it might be difficult to put together a good regimen because there are so many various exercises you can do.


But to create a schedule that works, it's essential to include the right kinds of activities on a push day. Naturally, you want to ensure that the activity is engaging the appropriate muscles.


The 5 exercises listed below, in our opinion, are the best for developing your push muscles, thus we strongly suggest including them in your programme.


1. FLAT DUMBBELL BENCH PRESS


An fantastic compound exercise to begin your push day training with is the flat dumbbell bench press. This workout will primarily work your chest, but it will also work your shoulders and triceps.


Because you can only use one arm when using dumbbells, we favour the dumbbell press to the bench press. That implies that your stronger side cannot make up for your weaker side.


How to complete this exercise correctly:


1. Place a dumbbell in each hand and lie on your back on a flat bench.


2. Lift the dumbbells until your arms are fully extended.


3. Reduce the weights until your arms are at a 90-degree angle. Until you acquire a decent stretch, you might go a little lower.


4. Pull the dumbbells back up to straighten your arms. The appropriate number of times should be repeated.


5. Advice: Be sure to maintain a flat back on the bench and flat feet on the ground. Try to intensify this exercise while keeping proper form.


Common Mistake : When performing this exercise, the largest error people make is not achieving a full range of motion. To acquire a decent stretch and properly engage your chest muscles, you must lower the dumbbells till you do.


2. CLOSE GRIP BENCH PRESS


Another great push exercise that works several muscles but particularly the triceps is the close-grip bench press.


In order to concentrate more of the tension on your triceps rather than your pecs and shoulders, you move your hands closer together as the name suggests.


We enjoy the close grip bench press because it works all three of the triceps heads, not just one or two of them.


How to complete this exercise correctly:


1. On a flat bench, lie on your back with a barbell above your head.


2. Hold the barbell with your hands slightly closer together than shoulder width apart.


3. Raise the weight until your arms are fully extended.


4. Lower the weight till your chest is in it.


5. Pull the weights back up to a straight arm position. The appropriate number of times should be repeated.


6. Advice: Focus on tightening the shoulder blades. Make sure your triceps are being used properly before adding more weight.


Common Mistake : Be certain that your grasp is at shoulder width and not wider. When it comes to engaging the triceps muscles, this is crucial. Additionally, when executing the close grip bench press, be sure to have a spotter.


3. INCLINE BENCH PRESS


Similar to the flat bench press, the incline bench press is done on an inclined bench. This little angle adjustment emphasises the upper portion of your chest, giving it a rounder, fuller appearance.


The front deltoid is also engaged during incline presses, which are heavier than flat bench presses. Do not allow your form suffer; make sure to adjust your weight properly.


How to complete this exercise correctly:


1. Place a barbell above you as you lie on your back on an inclined bench. To establish a firm and sturdy position on the bench, tightly squeeze your shoulder blades together.


2. Raise the weight until your arms are fully extended.


3. Reduce the weight until it is just a few inches from your chest.


4. Pull the weights back up to a straight arm position. The appropriate number of times should be repeated.


5. Advice: Be sure to maintain a flat back on the bench and flat feet on the ground. Shifting might injure you and is a sign that the load is too heavy.


Common Mistake : Many people practise this exercise with flared out elbows. The chest won't function optimally as a result. Make sure to tuck your elbows in as close to your body as you can while executing this exercise.


4. DIPS


Dips are an essential component of any push day exercise regimen since they are excellent for focusing on the chest and triceps. If dips are done properly, you'll receive a great pump.


You can perform dips while weighted if you find them to be too simple. By adding weight, you can make the task more challenging and harder on your muscles.


Try assisted dips on a machine or ask a buddy to assist you if you are unable to perform them. Once you've gained sufficient strength, you can then begin by performing only a few repetitions and progressively getting better.


How to complete this exercise correctly:


1. Place your hands shoulder-width apart and sit on a chair or dip station.


2. Extend your legs 45 degrees out in front of you.


3. Bending your elbows to a 90-degree angle can help you lower your body. Though you don't have to, strive to get as close to 90 degrees as you can.


4. In order to straighten your arms, press your body back up. The appropriate number of times should be repeated.


5. Keep your shoulders from hunching as you descend and keep your back straight. Even though you might want to slant your head forward, make every effort to maintain your head erect.


Common Mistake : People sometimes fail to go low enough when performing this exercise. To fully work the triceps and chest, you must lower your body till your elbows are as near to 90 degrees as feasible.


5. DUMBBELL SHOULDER PRESS


A wonderful compound action to engage the shoulder muscles is dumbbell shoulder press. In our opinion, it's essential if you want to have broad, round shoulders.


Use a lightweight if this is your first time attempting a shoulder press. This is because, if you're not careful, it's simple to hurt your shoulders.


Get accustomed to the workout and thoroughly warm up. The weight can then be gradually increased to become more difficult.


How to complete this exercise correctly:


1. Place a dumbbell in each hand and sit erect on a bench.


2. Set the weights so that your palms are facing forward and they are at your shoulders.


3. Lift the dumbbells until your arms are fully extended.


4. Bring the dumbbells to a 90-degree angle by lowering them.


5. Pull the dumbbells back up to straighten your arms. The appropriate number of times should be repeated.


6. Advice: Maintain a straight back and avoid hunching your shoulders, just as you would with the other exercises. Even though you might want to slant your head forward, make every effort to maintain your head erect.


Common Mistake : The most frequent error with this exercise is not lifting the weights high enough. You won't reap the full benefits of this exercise, which targets the shoulder, if you merely press halfway up. If you don't fully stretch, you'll defeat the purpose of the exercise.