Introduction:

Welcome to another power-packed session on your fitness journey! We will discuss push day exercises for an effective push day workout routine, designed to sculpt and strengthen your upper body. As your gym expert and trainer, I'm excited to guide you through three essential chest exercises, two shoulder-blasting movements, and two tricep-targeting exercises.

Chest Exercises:



1. Barbell Bench Press:

  • How to Perform:
    • Lie on a flat bench with your feet firmly planted.
    • Grip the barbell slightly wider than shoulder-width apart.
    • Lower the barbell to your chest, keeping your elbows at a 90-degree angle.
    • Push the barbell back to the starting position.
  • Sets and Reps:
    • 4 sets x 8-10 reps
  • Targeted Muscles:
    • Primary: Pectoralis Major
    • Secondary: Front Deltoids, Triceps

2. Dumbbell Flyes:

  • How to Perform:
    • Lie on a flat bench with a dumbbell in each hand.
    • Extend your arms above your chest, palms facing each other.
    • Lower the dumbbells outward, maintaining a slight bend in your elbows.
    • Bring the dumbbells back to the starting position, squeezing your chest.
  • Sets and Reps:
    • 3 sets x 12-15 reps
  • Targeted Muscles:
    • Primary: Pectoralis Major
    • Secondary: Anterior Deltoids, Serratus Anterior

3. Incline Push-Ups:

  • How to Perform:
    • Place your hands on an elevated surface, forming a plank position.
    • Lower your chest toward the surface, keeping your body in a straight line.
    • Push back up to the starting position.
  • Sets and Reps:
    • 3 sets x to failure
  • Targeted Muscles:
    • Primary: Upper Pectoralis Major
    • Secondary: Anterior Deltoids, Triceps

Shoulder Exercises:


1. Overhead Barbell Press:

  • How to Perform:
    • Stand with feet shoulder-width apart, holding a barbell at shoulder height.
    • Press the barbell overhead, extending your arms fully.
    • Lower the barbell back to shoulder height.
    • Repeat
  • Sets and Reps:
    • 4 sets x 8-10 reps
  • Targeted Muscles:
    • Primary: Deltoids
    • Secondary: Triceps, Upper Trapezius

2. Lateral Raises:

  • How to Perform:
    • Hold a dumbbell in each hand at your sides.
    • Lift the dumbbells out to the sides until your arms are parallel to the ground.
    • Lower the dumbbells back to the starting position.
  • Sets and Reps:
    • 3 sets x 12-15 reps
  • Targeted Muscles:
    • Primary: Lateral Deltoids
    • Secondary: Supraspinatus, Trapezius

Tricep Exercises:



1. Tricep Dips:

  • How to Perform:
    • Position your hands on parallel bars, elbows slightly bent.
    • Lower your body by bending your elbows until your upper arms are parallel to the ground.
    • Push back up to the starting position.
  • Sets and Reps:
    • 4 sets x 10-12 reps
  • Targeted Muscles:
    • Primary: Triceps
    • Secondary: Chest, Shoulders

2. Skull Crushers:

  • How to Perform:
    • Lie on a flat bench with a barbell or dumbbells in your hands.
    • Lower the weight toward your forehead, keeping your elbows stationary.
    • Extend your arms back to the starting position.
  • Sets and Reps:
    • 3 sets x 12-15 reps
  • Targeted Muscles:
    • Primary: Triceps
    • Secondary: Chest, Shoulders

Note:

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Conclusion:

This is it : a thorough push-day exercise program that will stimulate upper body growth and strength. Using appropriate form will enhance your outcomes and reduce your chance of harm. I have seen many injuries when people try to ego lift or perform exercises without correct technique. As your knowledgeable mentor, I am here to motivate you to push yourself and train close to failure for muscle hypertrophy. Accept the burn, and together, let's take your fitness adventure to max limits! If you have any queries, you can contact me personally at saadfawadkhan77@gmail.com


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