Push Day Workout For Mass Gain A Complete Guide

If you're looking for a way to build muscle mass and strength, then push day workout is a great place to start. This workout focuses on exercises that target the chest, shoulders, and triceps, which are the muscles responsible for pushing movements. In this post, we'll cover everything you need to know about push day workout for mass gain. Here’s what you can expect:

Table of Contents

• What is Push Day Workout?
• How to Do Push Day Workout?
• Step-by-Step Guide
• Tips for Maximizing Gains
• Solution to Common Mistakes
• Push Day Workout FAQ
• Pros and Cons

What is Push Day Workout?

Push day workout is a type of workout that focuses on exercises that target the muscles responsible for pushing movements. These muscles include the chest, shoulders, and triceps. The goal of push day workout is to build muscle mass and strength in these areas. This workout typically includes exercises such as bench press, shoulder press, and tricep extensions.

How to Do Push Day Workout?

If you're new to push day workout, it's important to start with lighter weights and focus on proper form. As you become more comfortable with the exercises, you can gradually increase the weight. Here are the steps to follow:

Step 1: Warm-Up

Start with a 5-10 minute warm-up to get your muscles ready for the workout. This can include light cardio, such as jogging or cycling, or dynamic stretching exercises.

Step 2: Compound Exercises

Compound exercises are exercises that work multiple muscle groups at the same time. Start with compound exercises such as bench press or shoulder press, which target the chest, shoulders, and triceps. These exercises will help you build strength and mass in these areas.

Step 3: Isolation Exercises

Isolation exercises are exercises that target specific muscles. Once you've completed your compound exercises, move on to isolation exercises such as tricep extensions, lateral raises, or chest flyes. These exercises will help you target specific muscles and build muscle mass.

Step 4: Cool Down

Finish your workout with a 5-10 minute cool down, which can include static stretching exercises or light cardio.

Step-by-Step Guide

Here's a step-by-step guide to a typical push day workout for mass gain:

Exercise 1: Bench Press

3 sets of 8-12 reps

Start with bench press, which targets the chest, shoulders, and triceps. Lie on the bench with your feet flat on the floor and your hands on the barbell. Lower the bar to your chest and then press it back up. Repeat for 8-12 reps.

Exercise 2: Shoulder Press

3 sets of 8-12 reps

Next, move on to shoulder press, which targets the shoulders and triceps. Stand with your feet shoulder-width apart and hold the dumbbells at shoulder height. Press the dumbbells up and overhead, then lower them back down. Repeat for 8-12 reps.

Exercise 3: Tricep Extensions

3 sets of 8-12 reps

Finish your compound exercises with tricep extensions, which target the triceps. Hold a dumbbell with both hands and raise it over your head. Bend your elbows and lower the dumbbell behind your head, then press it back up. Repeat for 8-12 reps.

Exercise 4: Lateral Raises

3 sets of 8-12 reps

Next, move on to isolation exercises with lateral raises, which target the shoulders. Hold a dumbbell in each hand and raise them out to the side, keeping your arms straight. Lower the dumbbells back down and repeat for 8-12 reps.

Exercise 5: Chest Flyes

3 sets of 8-12 reps

Finish your workout with chest flyes, which target the chest. Lie on a bench with a dumbbell in each hand. Lower your arms out to the side, then bring them back together over your chest. Repeat for 8-12 reps.

Tips for Maximizing Gains

Here are some tips for maximizing gains during push day workout:

• Focus on proper form to avoid injury and maximize gains.
• Gradually increase the weight as you become more comfortable with the exercises.
• Include both compound and isolation exercises to target multiple muscle groups.
• Rest for 1-2 minutes between sets to allow your muscles to recover.
• Eat a protein-rich diet to fuel muscle growth.

Solution to Common Mistakes

Here are some common mistakes to avoid during push day workout:

• Lifting too much weight, which can lead to injury and hinder gains.
• Not using proper form, which can lead to injury and limit gains.
• Skipping warm-up and cool down, which can increase the risk of injury.
• Not resting enough between sets, which can lead to fatigue and limit gains.
• Not eating a protein-rich diet, which can limit gains.

Push Day Workout FAQ

What muscles does push day workout target?

Push day workout targets the chest, shoulders, and triceps.

How often should I do push day workout?

You can do push day workout 1-2 times per week, depending on your fitness goals and schedule.

Can push day workout help me build muscle mass?

Yes, push day workout can help you build muscle mass and strength in the targeted areas.

Pros and Cons

Pros:

• Targets the chest, shoulders, and triceps.
• Helps build muscle mass and strength.
• Can be done with minimal equipment.

Cons:

• May not target other muscle groups.
• Requires proper form to avoid injury.
• Can be challenging for beginners.

Push day workout is a great way to build muscle mass and strength in the chest, shoulders, and triceps. By following the steps and tips outlined in this post, you can maximize gains and avoid common mistakes. Remember to focus on proper form, gradually increase the weight, and rest between sets to allow your muscles to recover. With consistency and dedication, you can achieve your fitness goals with push day workout.