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The Best Science-Based PUSH Workout For Growth (Chest/Shoulders/Triceps)

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Rating: 4.0; Vote: 1

Ill show you how to get started with the push pull legs program by going through exactly how to set up one of your push day workouts for the week. The first chest exercise to include in your push day workout is the incline barbell bench press. To maximize the activation of the upper chest and prevent the front delts from taking over, an angle of 30 degrees is optimal. A narrower grip may also boost upper chest activation and decrease front delts compensatory activation. The second exercise is a shoulder exercise called the standing dumbbell shoulder press, used to target the front and lateral regions of the shoulders. It elicits significantly greater front, side, and rear delt activation when compared to its barbell or seated counterparts, likely due to the greater stability requirements of this movement. Next, well be using the flat dumbbell press to emphasize the mid chest during your push workout. For this exercise, I recommend to incorporate a slight 1-2 second pause at the bottom position of each rep at least periodically. This not only adds some more variety, but also helps build more strength out of the bottom position. Next were going to move onto dumbbell lateral raises to prioritize the side delts. To potentially make the lateral raise even more effective, you can slightly lean in the direction of the raise. By leaning away, youre able to remove the beginning portion of the raise and as a result shift slightly more tension onto the delts and away from the supraspinatus. Next, its time to target the lower chest with a seated decline cable fly in the push portion of your push pull legs workout. The high to low motion implemented here enables us to apply the tension in direct line with the lower fibres of the chest, and the supination of the wrists at the end will heighten the lower chest contraction you experience by enabling the elbows to travel inward to a greater degree. Lastly, were going to move onto a triceps exercise called incline dumbbell overhead extensions to target the long head of the triceps. Which is important given that its responsible for most of the mass of your triceps and has yet to receive much attention from our previous pushing exercises compared to the other triceps heads. Thats all I have for the push workout of the push pull legs program! Its crucial that you not only have a reason behind each and every exercise that you perform in your workouts but also pay close attention to how exactly you then go about executing them, as the devil really is in the details. And for a step-by-step program that takes care of all the guess work for you and shows you exactly how and what to workout week after week to build muscle most effectively with science, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: DOWNLOAD THE PUSH WORKOUT PDF HERE: : Soundcloud. com/lakeyinspired FILMED BY: Bruno Martin Del Campo
Date: 2022-01-03

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Comments and reviews: 7

84Ruhtra
new to gym mostly just been cycling at home but just starting to go to gym. my questions is for each exercise do you do all sets, reps, rest for each exercise then move on to next exercise or do one exercise them move on to others until back to first and start second set and so on. i hope i worded that correctly.
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Mechev
Can i do his push/pull/legs splip from the videos twice a week? I have the time to train 6 times a week. Im asking because i saw its good to have other workout on the push/pull/ legs day 2 but i dont know what to do exactly for the day 2. Thoughts and advices?
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Natalia
My favorite videos! Love the graphics with colors and understanding the why and how behind each move!
Would love to see something on strengthening the core to prevent/allow training with injuries. I have a fracture in my spinelower back.
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Holly_Rancher
Thank you so so much. I just got my gym membership renewed and I'm trying to stay consistent this time. That's really hard to do without a proper plan, this video helped me so much.
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IamSabhi
But how is lateral raises a Push exercise? I thought we were doing push exercises Aren't you pulling the cable vertically or dumbbell upwards
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Da
Hope to get an answer, so basically you do 3 main excercices each for chest and shoulder? And u do the same excercice in the 2nd session of pull?
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cfaviator
Can you please do a second push workout? I like this routine but I need some guidance for the second one. Same with the Pull and Legs.
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