Pushing is a cornerstone of building a stronger body. Let powerlifter and Gymreapers athlete Monica Granda walk you through her Upper-Body Push Day Workout!
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00:00 - Intro
00:40 - Warm-Up
01:25 - Bench Press
05:27 - Dumbbell Flat Bench
05:45 - Dumbbell Incline Bench Press
06:19 - Machine Chest Flys
07:22 - Triceps Pulldowns
08:06 - Dips
08:43 - Abs
| Upper-Body Push Day Workout |
1. Competition Bench Press /w Resistance Bands: 8 sets, 3 reps at 70% with resistance bands.
2. Dumbbell Flat Bench Press: 5 sets, 8 reps.
3. Dumbbell Incline Bench Press: 5 sets, 8 reps. Work up to heavy 8 reps, then do 4 more sets
4. Machine Chest Flys: 5 sets, 12 reps. Hold flex for one second
5. Triceps Pulldowns: 5 sets, 8 reps. 8 full reps plus 4 partial reps
6. Dips: 4 sets, 8 reps
| Abs Workout |
1. Bicycle Crunches: 2 sets, 25 reps
2. Suitcase Crunches: 2 sets, 25 reps
3. Weighted Toe Touches: 2 sets, 25 reps
What are Push Day Workouts?
Push day workouts are a cornerstone of effective upper body training, targeting key muscle groups responsible for pushing movements. As the name suggests, push day sessions revolve around exercises that engage the chest, shoulders, and triceps, promoting muscle growth and strength development. From bench presses to overhead presses, these workouts are designed to push your limits and sculpt a well-rounded upper body physique.
What Are the Benefits of Push Day Workouts?
The benefits of integrating push day workouts into your fitness routine extend beyond mere muscle gains. By focusing on compound movements and incorporating a balanced training split, push day sessions promote structural balance and symmetry. This holistic approach not only enhances aesthetics but also contributes to functional strength and injury prevention. Additionally, the efficiency of push day workouts allows you to maximize results while optimizing your time in the gym, making them a valuable addition to any fitness regimen.
What Muscles are Worked in a Push Workout?
Push workouts primarily target the chest, shoulders, and triceps, encompassing a range of muscle groups essential for pushing movements. The chest muscles, including the pectoralis major and minor, play a pivotal role in exercises like bench presses and push-ups. Meanwhile, the shoulders, comprising the front and lateral deltoids, are engaged in movements such as overhead presses and lateral raises. Additionally, the triceps, with their three distinct heads, are activated during exercises like tricep extensions, contributing to overall upper body strength and definition.
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