Welcome to our guide on what exercises you should do on push day If you re new to working out you may not be familiar with push day Push day is a workout day where you focus on exercises that work your chest shoulders and triceps It s an essential part of any well rounded workout routine In this guide we ll cover the best exercises you can do on push day how to do them correctly and some tips to help you get the most out of your workout .
Welcome to our guide on what exercises you should do on push day. If you're new to working out, you may not be familiar with push day. Push day is a workout day where you focus on exercises that work your chest, shoulders, and triceps. It's an essential part of any well-rounded workout routine. In this guide, we'll cover the best exercises you can do on push day, how to do them correctly, and some tips to help you get the most out of your workout.
Why is Push Day Important?
Push day is important because it helps you build strength and muscle in your chest, shoulders, and triceps. These muscles are essential for many everyday activities, such as pushing a heavy object or lifting something overhead. Additionally, having a strong upper body can improve your posture and reduce your risk of injury.
What Exercises Should You Do on Push Day?
There are many exercises you can do on push day, but the most effective ones are:
Bench Press
The bench press is a classic exercise that targets your chest, shoulders, and triceps. To do it correctly, lie on a bench with your feet firmly planted on the ground. Grip the bar with your hands slightly wider than shoulder-width apart. Lower the bar to your chest, then press it back up to the starting position. Repeat for several reps.
Push-Ups
Push-ups are a great bodyweight exercise that targets your chest, shoulders, and triceps. Start in a plank position, with your hands slightly wider than shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position. Repeat for several reps.
Overhead Press
The overhead press targets your shoulders and triceps. Stand with your feet shoulder-width apart and hold a barbell or dumbbells at shoulder height. Press the weight overhead, then lower it back down to shoulder height. Repeat for several reps.
Dips
Dips are a great exercise that targets your triceps. To do them, find a dip station or parallel bars. Grip the bars with your palms facing down and your arms straight. Lower your body until your elbows are at a 90-degree angle, then push back up to the starting position. Repeat for several reps.
How to Do Push Day Exercises Correctly
It's essential to do push day exercises correctly to avoid injury and get the most out of your workout. Here are some tips:
Use Proper Form
Make sure you use proper form when doing push day exercises. This means keeping your back straight, your core engaged, and your shoulders relaxed. Additionally, make sure you're using the correct grip and stance for each exercise.
Start with Light Weights
Start with light weights and focus on perfecting your form before increasing the weight. This will help you avoid injury and ensure that you're targeting the right muscles.
Don't Rush
Don't rush through your reps. Instead, focus on a slow and controlled movement. This will help you get the most out of each exercise and reduce your risk of injury.
Tips to Get the Most Out of Your Push Day Workout
Here are some tips to help you get the most out of your push day workout:
Warm Up
Make sure to warm up before starting your workout. This can include some light cardio or dynamic stretching. Warming up will help you avoid injury and prepare your body for the workout ahead.
Rest Between Sets
Rest between sets to allow your muscles to recover. This will help you perform better during each set and reduce your risk of injury.
Stretch After Your Workout
Stretching after your workout can help reduce muscle soreness and improve your flexibility. Make sure to stretch all the muscles you worked during your push day workout.
FAQ
How Often Should You Do Push Day?
You should do push day 1-2 times per week, depending on your fitness goals and schedule.
Do You Need Equipment for Push Day?
No, you don't need equipment for push day. Push-ups and dips are great bodyweight exercises that you can do anywhere.
Pros and Cons of Push Day
Pros
- Targets essential upper body muscles
- Improves posture and reduces risk of injury
- Can be done with or without equipment
Cons
- May not be suitable for individuals with certain medical conditions
- Requires proper form and technique to avoid injury
- Can be challenging for beginners
That's it for our guide on what exercises you should do on push day. Remember to use proper form, start with light weights, and rest between sets. With consistency and dedication, you can build a strong and well-rounded upper body.
