The Best Push Day Workout Plan
What is a Push Day?
A push day is a workout focused on exercises that involve pushing movements. These primarily target the chest, shoulders, and triceps. Incorporating a push day into your routine helps ensure balanced muscle development, increases upper body strength, and improves overall muscle coordination.
Push Day Workout Plan
Bench Press
How to Perform:
Start Position: Lie flat on a bench with feet firmly on the ground. Hold the barbell with hands slightly wider than shoulder-width apart.
Movement: Lower the barbell to your chest, then push it back up to the starting position.
Reps: Perform 3 sets of 8-10 reps.
Overhead Shoulder Press
How to Perform:
Start Position: Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
Movement: Push the dumbbells overhead until your arms are fully extended, then lower them back to shoulder height.
Reps: Perform 3 sets of 10-12 reps.
Tricep Pushdown
How to Perform:
Start Position: Stand facing a cable machine with a straight bar attached to the high pulley.
Movement: Push the bar down until your arms are fully extended, keeping your elbows close to your body.
Reps: Perform 3 sets of 12-15 reps.
Incline Dumbbell Press
How to Perform:
Start Position: Lie on an incline bench holding a dumbbell in each hand at shoulder level.
Movement: Push the dumbbells up until your arms are fully extended, then lower them back to the starting position.
Reps: Perform 3 sets of 10-12 reps.
Lateral Raises
How to Perform:
Start Position: Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
Movement: Lift the dumbbells out to the sides until they reach shoulder height, then lower them back down.
Reps: Perform 3 sets of 12-15 reps.
Conclusion
A well-structured push day workout ensures balanced muscle development and enhances upper body strength. At Be Strong, we are dedicated to helping you achieve your fitness goals. If you're interested in getting a fully custom workout plan and working with a personal trainer, schedule a free consultation with us via the Free Consultation button on our website or visit our Calendly page. Join us and take the first step towards a stronger, healthier you!
