Push Day Workout To Maximize Muscle Growth : 10 Exercises

What is a push-day workout? | Muscles Worked | 10 Best push day workout exercises | Sample push-day workout plan | Benefits | Tips

A push day workout is a type of strength training that targets the muscles of the chest, shoulders, and triceps, which are often referred to as the “push” muscles. 

Push day workouts typically include various exercises involving pushing movements, such as the bench press, shoulder press, and push-ups. 

Push exercises are generally part of the push-pull workout routines and target every muscle group involved in the pushing movement. 

This workout routine uses the resistance of weights or your body weight to stimulate muscle growth.

What is a push-day workout?

A push-day workout comprises exercises that require your body to push and mainly targets – the chest, shoulder, and triceps. 

These exercises are typically performed with weights, body weight, or resistance bands and are designed to challenge and strengthen the upper body muscles ^[1]National Library of Medicine: Anatomy, Shoulder and Upper Limb, Muscles.

Push day workouts are generally part of a more extensive strength training program. Workout routines like the push pull splits that separate exercises into either pushing or pulling categories usually include a push day.

The frequency and intensity of push-day workouts will depend on the individual’s specific goals, as well as their current fitness level and training experience.

Muscles worked in push day workout

Here are some of the specific muscles that are worked during a push-day workout:

1. Chest: The chest muscles, also known as the pectoral muscles, are responsible for moving the arms and hands in a pushing motion. They primarily work during exercises like bench presses, push-ups, and dips.
2. Shoulders: The shoulder muscles, including the deltoids and rotator cuff muscles, are responsible for shoulder movement and stability. They are worked during exercises like the bench press, overhead press, and lateral raises.
3. Triceps: The triceps muscles, located on the back of the upper arm, are responsible for extending the elbow joint. They are worked during exercises like bench presses, push-ups, dips, and tricep extensions.

10 Best push day workout exercises

Here are 10 exercises that can be included in a push-day workout routine with instructions on how to perform them:

1. Dumbbell bench press

Target muscles: Triceps, biceps, deltoids, pecs, and serratus anterior.

How to do 

1. Lie on a flat bench and hold two dumbbells in each hand. Keep them close to the chest.
2. Push the arms upward by straightening them out. At the top of the movement, the dumbbells must be directly above your chest.
3. Slowly lower the weights back to the starting position by bending your elbows.

Summary: The dumbbell bench press is a strength training exercise for the upper body muscles that involve pressing two dumbbells at once from a lying position on a bench. It’s an effective exercise for developing muscle strength and size in the chest, shoulders, and triceps muscles.

2. Barbell bench press

Target muscles: Pecs, deltoids, biceps, and triceps. 

How to do 

1. Lie on a flat bench with your feet planted firmly on the ground. 
2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Lift the bar off the rack and lower it to your chest, then push it back up to the starting position. 
4. Make sure to keep your elbows close to your sides as you lower and press the weight.

Summary: Bench presses are extremely effective upper body exercises that can result in greater strength and muscle development. They target the chest, shoulder, bicep, and triceps muscles. The bench press can offer strength benefits to people involved in sports like sprints, soccer, and rugby. 

3. Push-ups

Target muscles: Pecs, delts, triceps, and core.

How to do 

1. Get into a plank position with your hands shoulder-width apart and your body in a straight line. 
2. Lower your body until your chest nearly touches the ground, then push back up to the starting position. 
3. Keep your core tight and avoid arching your back throughout the push-up.

Summary: Push-ups are a classic bodyweight exercise that primarily works the chest, triceps, and shoulder muscles. It improves upper body strength, increases muscle endurance, improves posture and boosts cardiovascular health.  

4. Dips

Target muscles: Triceps, deltoids, and pecs.

How to do

1. Place your hands on parallel bars or the edge of a bench.
2. Lift your body off the ground by straightening your arms out.
3. Next, slowly lower your body until your upper arms are parallel to the ground, then push back up to the starting position.
4. Keep your body straight, and avoid swinging or kicking your legs for momentum.

Summary: Dips are an effective push-day workout addition since they are tricep-focused. Triceps are the most important muscle group when it comes to pushing, and dips target that area. They can help improve overall strength as well as upper body stability and coordination.

5. Shoulder press

Target muscles: Trapezoid, deltoids, triceps.

How to do 

1. Stand or sit on a bench with your feet shoulder-width apart.
2. Hold a barbell or dumbbell at shoulder level with your palms facing forward. 
3. Press the weight overhead, keeping your core tight and your feet firmly planted on the ground.
4. Lower the weight back to the starting position.

Summary: The shoulder press is a versatile exercise that can be performed with dumbbells, a barbell, or a resistance band. When performed with correct form and techniques, it results in considerable size and strength gains around the shoulders. 

6. Lateral raises

Target muscles: Trapezoids, deltoids, serratus anterior. 

How to do

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Raise your arms to the sides until they are parallel to the ground, then lower them back down.
3. Keep your arms straight and avoid swinging them while performing the raises.
4. Repeat the movement for the desired number of reps.

Summary: Lateral raises are a strength training exercise that targets the shoulder muscles, specifically the deltoids. They can be performed with the addition of resistance bands for added challenge. 

7. Dumbbell overhead triceps extension

Target muscles: Triceps, traps, delts, and core.

How to do 

1. Grip a dumbbell with both hands and hold it overhead.
2. Bend your elbows and lower the weight behind your head.
3. Press it back up to the starting position by straightening your arms. 
4. Repeat the movement for the desired number of reps. 

Summary: The dumbbell overhead triceps extension is an exercise that targets the triceps muscles. It can improve the overall muscle mass, definition, and functional strength of the arms. It should be done with proper form to ensure that the triceps are properly engaged and worked out. 

8. Incline bench press

Target muscles: Upper pecs, triceps, deltoids.

How to do

1. Lie on an incline bench and hold a barbell across your chest. 
2. Press the weight up by straightening out the arms. 
3. Lower the barbell to your chest, then press back up to the starting position. 
4. Make sure to keep your elbows close as you lower and press the weight.

Summary: Studies ^[2]National Library of Medicine: Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men have proven that incline bench press exercises result in muscle thickness in the upper chest region. The incline bench press uses the inclined angle of the body to create tension in the upper chest (pecs) region. This angle also forces the tricep muscle to be challenged in a slightly different manner. The cumulative result is usually a well-developed set of chest and upper arm muscles.

 9. Seated barbell overhead press

Target muscles: Traps, delts, pecs, triceps, and core muscles.

How to do 

1. Sit on a flat bench and hold a barbell at shoulder level, with your palms facing forward. 
2. Press the weight straight up above your head, keeping your core tight and feet planted. 
3. Lower the weight back to the starting position.
4. Repeat the movement for the desired number of reps.

Summary: The seated barbell overhead press can help develop strength and size in the shoulders while also improving posture and stability of the core muscles. Use an adjustable barbell rack while performing this exercise. 

10. Military Press

Target muscles: Upper pecs, traps, delts, stabilizers, and core.

How to do 

1. Stand with your feet close to each other(not shoulder-width apart as in a regular overhead press).
2. Lift the barbell to your chest and tuck your elbows close to your body.
3. Extend your arms and press the barbell overhead, fully extending your elbows.
4. Lower the barbell back down to your chest and repeat for the desired number of reps.

Summary: The military press differs from the regular overhead press in its foot positioning. This requires a considerable amount of balance and coordination. Make sure to use a spotter when trying this exercise.

Sample push-day workout plan

Here is a sample of how a typical push-day workout would look like if you incorporated the above exercises: 

Exercise	Sets x Reps	Rest Period
Barbell bench press	4 x 8-10	2-3 minutes
Incline bench press	3 x 12-15	60-90 seconds
Dumbbell bench press	3 x 12-15	60-90 seconds
Dips	3 x failure	60-90 seconds
Shoulder press (barbell or dumbbell)	4 x 8-10	2-3 minutes
Seated dumbbell overhead press	3 x 12-15	60-90 seconds
Lateral raises	3 x 12-15	60-90 seconds
Dumbbell overhead triceps extension	3 x 12-15	60-90 seconds
Military press (barbell or dumbbell)	4 x 8-10	2-3 minutes
Push-ups	3 x failure	60-90 seconds

Why should you do a push-day workout?

There are several reasons why you should consider incorporating a push-day workout into your strength training routine:

1. Improved upper body strength: Push-day workouts focus on targeting the muscles of the chest, shoulders, and triceps. These muscles are essential for everyday movements as well as more specific activities like lifting, pushing, and pulling. Improving your upper body strength can make everyday tasks easier and reduce the risk of injury.
2. Improved posture: Strong chest, shoulder, and tricep muscles can help improve your posture by keeping your shoulders from drooping forward and can help reduce the risk of back pain and other musculoskeletal issues.
3. Increased muscle mass: Push day workouts can help you build muscle mass in the upper body. Also, it helps in improving your overall physical appearance by giving you a defined look.
4. Enhanced athletic performance: Strong upper body muscles can also improve your athletic performance in activities that involve pushing or pulling movements, such as swimming, rowing, and pushing a sled.

Push day workout tips

Push day workouts usually involve extremely challenging exercises. It is crucial to ensure safety by focusing on performing the exercises with proper form and technique. The following tips will ensure that you perform your push exercises with utmost safety and maximum effectiveness: 

1. Warm up and cool down before and after your push day workout. Do some light stretching before beginning your workout, and perform some dynamic stretches as well.
2. Start with a lighter weight and gradually increase the load as you become stronger and more comfortable with the exercises.
3. Use good form and control the weight throughout the entire range of motion.
4. Take breaks as needed between sets, but try to keep the rest periods short to maintain intensity.
5. Use proper breathing technique, exhaling as you exert force and inhaling as you release it.
6. Listen to your body and stop the exercise if you experience any pain or discomfort.

Conclusion

A push-day workout works great for your upper body strength and performance.  Push-day workouts can also help you build muscle mass. It also improves your overall physical appearance, as the chest, shoulders, and triceps muscles are often visible and can contribute to a defined, toned look.

Make sure to warm up properly and use proper form to avoid injury, and balance your push day workouts with exercises that also target other muscle groups.