What Groups Are Included in Push Day?

Push day primarily targets the muscles involved in pushing movements. These muscles include the chest (pectoralis major and minor), shoulders (deltoids), and triceps.

Are Squats Push or Pull?

Squats are primarily considered a lower body push exercise. This is because the movement involves pushing through the legs into the ground. The quadriceps and gluteal muscles are the predominant drivers, which are responsible for extending the knee and hip joints respectively.

How Many Exercises Should I Include in a Push Day?

Good starting point is around 5 to 7 exercises, which allows for a thorough workout of the muscle groups involved in pushing movements. Compound exercises that target multiple muscle groups, such as the bench press and overhead press, can be included in a push day workout to maximize efficiency. A few isolation exercises, such as tricep pushdowns, can also be incorporated for added muscle development.

Is It Okay to Combine Push and Pull Days?

Yes, you can combine push and pull days under the umbrella of “upper body” workouts. Such a split may be slightly lengthier but is simpler to follow for individuals who prefer working out fewer days per week.