Push Day Exercises For Mass Build Your Upper Body Strength

Welcome to our blog post on push day exercises for mass, where we will be discussing how to build upper body strength through a range of exercises. Whether you're a beginner or an experienced gym-goer, these exercises can help you to pack on muscle mass and improve your overall fitness levels. In this article, we will provide you with a comprehensive guide on the best push day exercises for mass, how to perform them, tips for success, and more. Let's dive in!

Table of Contents

• Exercise 1: Bench Press
• Exercise 2: Push-Ups
• Exercise 3: Military Press
• Exercise 4: Dumbbell Flyes
• Exercise 5: Triceps Dips
• Tips for Success
• FAQs
• Conclusion

Exercise 1: Bench Press

The bench press is one of the most popular exercises for building upper body strength and mass. It primarily targets the chest muscles, but also works the triceps and shoulders. To perform the bench press:

1. Lie down on a flat bench with your feet flat on the ground.
2. Grasp the barbell with your hands slightly wider than shoulder-width apart and lift it off the rack.
3. Lower the bar down to your chest, keeping your elbows tucked in.
4. Push the bar back up to the starting position, exhaling as you do so.
5. Repeat for your desired number of reps.

For best results, aim to perform 3-4 sets of 8-12 reps, using a weight that challenges you but still allows you to maintain proper form.

Exercise 2: Push-Ups

Push-ups are a classic bodyweight exercise that work the chest, shoulders, and triceps. They can be performed anywhere, making them a convenient option for those who don't have access to a gym. To perform push-ups:

1. Start in a plank position, with your hands slightly wider than shoulder-width apart.
2. Lower your body down towards the ground, keeping your elbows tucked in.
3. Push your body back up to the starting position, exhaling as you do so.
4. Repeat for your desired number of reps.

Beginners can start with modified push-ups, where they lower their knees to the ground. Aim to perform 3-4 sets of 8-12 reps, gradually increasing the difficulty as you progress.

Exercise 3: Military Press

The military press is a compound exercise that targets the shoulders, triceps, and upper back. It can be performed with a barbell or dumbbells. To perform the military press:

1. Stand with your feet shoulder-width apart and grasp the barbell or dumbbells with an overhand grip.
2. Bring the weight up to shoulder level, with your elbows pointing forward.
3. Push the weight up overhead, straightening your arms and exhaling as you do so.
4. Lower the weight back down to shoulder level, inhaling as you do so.
5. Repeat for your desired number of reps.

Aim to perform 3-4 sets of 8-12 reps, using a weight that challenges you but still allows you to maintain proper form.

Exercise 4: Dumbbell Flyes

Dumbbell flyes are an isolation exercise that primarily work the chest muscles. To perform dumbbell flyes:

1. Lie down on a flat bench with a dumbbell in each hand.
2. Bring the weights up to chest level, with your palms facing each other.
3. Lower the weights out to the sides, keeping a slight bend in your elbows.
4. Bring the weights back up to chest level, squeezing your chest muscles as you do so.
5. Repeat for your desired number of reps.

Aim to perform 3-4 sets of 8-12 reps, using a weight that challenges you but still allows you to maintain proper form.

Exercise 5: Triceps Dips

Triceps dips are a bodyweight exercise that work the triceps and shoulders. They can be performed using parallel bars or a sturdy chair. To perform triceps dips:

1. Place your hands on the bars or chair, with your fingers pointing forward.
2. Lift your body off the ground, keeping your legs straight or bent if needed.
3. Lower your body down towards the ground, keeping your elbows tucked in.
4. Push your body back up to the starting position, exhaling as you do so.
5. Repeat for your desired number of reps.

Aim to perform 3-4 sets of 8-12 reps, gradually increasing the difficulty as you progress.

Tips for Success

Here are some tips to help you get the most out of your push day workouts:

• Warm up properly before each workout to prevent injury.
• Use proper form and technique for each exercise to maximize your results and prevent injury.
• Gradually increase the weight or difficulty of your exercises as you progress.
• Include a variety of exercises in your push day workouts to target all areas of the upper body.
• Rest for at least 1-2 minutes between sets to allow your muscles to recover.
• Stay hydrated and fuel your body with a balanced diet.

FAQs

Here are some frequently asked questions about push day exercises for mass:

1. How often should I perform push day workouts?

It's recommended to perform push day workouts 1-2 times per week, with at least 48 hours of rest between workouts.

2. Can I perform push day exercises at home?

Yes, many of the exercises mentioned in this article can be performed at home with minimal equipment.

3. How long should my push day workouts be?

Push day workouts should typically last around 45-60 minutes, depending on your fitness level and goals.

Conclusion

Push day exercises for mass are an effective way to build upper body strength and muscle mass. By incorporating a variety of exercises into your workouts and using proper form and technique, you can achieve great results in a relatively short amount of time. Remember to warm up properly, gradually increase the difficulty of your exercises, and fuel your body with a balanced diet to maximize your results. Keep pushing yourself and you'll be amazed at what you can achieve!