What To Do On Push Day A Complete Guide

Push day is an essential part of any workout routine. It focuses on the muscles that are involved in pushing movements, such as the chest, shoulders, and triceps. In this article, we will provide you with a complete guide on what to do on push day, including how to structure your workout, step-by-step instructions, tips, solutions, FAQs, and pros and cons.

Table of Contents

• How to structure your push day workout
• Step-by-step guide
• Tips for an effective push day workout
• Solutions to common push day problems
• FAQ
• Pros and cons of push day workouts

How to structure your push day workout

Before we dive into the specific exercises that you should perform on push day, it's essential to understand how to structure your workout. The structure of your workout will depend on your fitness level, goals, and available time.

Typically, you should aim to perform three to five exercises per muscle group. In the case of push day, you'll focus on chest, shoulders, and triceps. You can structure your workout in several ways, such as:

Full-body workout

If you have limited time or want to focus on your full body, you can perform a full-body workout that includes push day exercises. You can divide your workout into three sets of 8-12 reps of each exercise, with a 30-60 second rest between sets.

Split workout

If you want to focus on specific muscle groups, you can split your workout into a push day, pull day, and leg day. This way, you can target each muscle group more efficiently. For push day, you can perform three sets of 8-12 reps of each exercise, with a 30-60 second rest between sets.

Circuit workout

If you want to add some variety to your workout, you can perform a circuit workout that includes push day exercises. You can perform each exercise for 30 seconds with a 15-second rest between exercises. Repeat the circuit three times.

Step-by-step guide

Now that you know how to structure your push day workout let's dive into the specific exercises you should perform. Here's a step-by-step guide:

Exercise 1: Barbell bench press

The barbell bench press is one of the most effective exercises for building a strong chest. Here's how to perform it:

1. Lie on a flat bench with your feet firmly on the ground.
2. Grip the barbell with your hands slightly wider than shoulder-width apart.
3. Lower the barbell to your chest while keeping your elbows close to your body.
4. Push the barbell back up to the starting position.
5. Repeat for three sets of 8-12 reps.

Exercise 2: Seated dumbbell shoulder press

The seated dumbbell shoulder press targets your shoulders and triceps. Here's how to perform it:

1. Sit on a bench with your feet firmly on the ground.
2. Hold a dumbbell in each hand at shoulder height.
3. Press the dumbbells up overhead while keeping your elbows close to your body.
4. Lower the dumbbells back down to shoulder height.
5. Repeat for three sets of 8-12 reps.

Exercise 3: Cable tricep pushdown

The cable tricep pushdown is an effective exercise for targeting your triceps. Here's how to perform it:

1. Attach a rope handle to the cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Hold the rope handle with both hands, elbows tucked into your sides.
4. Push the rope handle down towards your thighs, keeping your elbows close to your body.
5. Return the rope handle to the starting position.
6. Repeat for three sets of 8-12 reps.

Tips for an effective push day workout

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

• Warm up before starting your workout to reduce the risk of injury.
• Focus on proper form rather than lifting heavy weights.
• Gradually increase the weight over time to challenge your muscles.
• Rest for 30-60 seconds between sets to allow your muscles to recover.
• Stretch after your workout to reduce muscle soreness.

Solutions to common push day problems

Here are some solutions to common push day problems:

• If you experience shoulder pain, try reducing the weight or switching to a different exercise.
• If you can't perform a full push-up, start with modified push-ups, such as knee push-ups.
• If you don't have access to a cable machine, you can perform tricep dips instead.

FAQ

What are the benefits of push day workouts?

Push day workouts can help build upper body strength, improve posture, and increase muscle tone.

How often should I do push day workouts?

You can perform push day workouts once or twice a week, depending on your fitness level and goals.

Can push day workouts help me lose weight?

Push day workouts can help you burn calories and build muscle, which can aid in weight loss.

Pros and cons of push day workouts

Pros

• Can help build upper body strength
• Improves posture
• Increases muscle tone
• Can aid in weight loss

Cons

• May not be suitable for individuals with shoulder or wrist injuries
• May not target all muscle groups equally
• May require access to gym equipment

In conclusion, push day is an essential part of any workout routine that focuses on the muscles involved in pushing movements. By following this complete guide, you can structure your push day workout effectively, perform the right exercises, and get the most out of your workout.