Push Day Workout: A Comprehensive Guide for Upper Body Gains

A push-pull-legs routine, also known as PPL, is a popular training split among fitness enthusiasts and bodybuilders. 

For push, you focus on exercises that require pushing movements, emphasising your chest, shoulders, and triceps. At the same time, pull exercise targets your back and biceps through exercises that involve pulling motions. And for legs, you work your entire lower body, including the quads, glutes, hamstrings, and calves. 

These are motions that focus on specific muscle groups, ensuring each gets the attention and rest it needs to grow optimally. Following this type of split, you can effectively hit all major muscle groups within a week, promoting balanced development and preventing overtraining. 

So here’s everything you need to know about the push day workout, ana essential part of this PPL routine, to maximize your upper-body gains.

What Does a Push Day Workout?

A push day works out the upper-body muscles that you need to push against an external force. These muscles include the chest, shoulders, and triceps. The goal of a push day is to strengthen these muscle groups and improve their overall size, definition, and strength.

Targeted Muscle Group 1: Chest: Pectoralis Major (Upper, Middle, Lower)

The pectoralis major is a thick, fan-shaped muscle that comprises the bulk of the chest muscles. It originates from the collarbone (clavicle), the breastbone (sternum), and the cartilage of the upper six ribs, converging to attach at the upper portion of the humerus (upper arm bone) (3).

The muscle is divided into two parts: the clavicular part (upper chest) and the sternocostal part (middle and lower chest). Both parts play a crucial role in a variety of movements of the shoulder joint.

The clavicular part is responsible for flexion of the humerus, as can be seen when you raise your arm. The sternocostal part aids in the extension of the humerus, as can be seen when you lower your arm from an elevated position.

Both parts of the pectoralis major work together in medial rotation and adduction of the humerus, as can be seen when you move your arm toward the center of your body. 

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This is particularly noticeable when you perform exercises such as bench presses or push-ups where the pectoralis major is the primary muscle group that is engaged.

Essentially, the pectoralis major plays an integral role in pushing movements, and allows for a wide range of motion, and provides strength and stability to the upper body.

Of all the push day muscles, the pectoralis major is often the most targeted and sought after for its ability to create a well-defined chest aesthetic.

It’s important to note here that chest exercises aren’t only reserved for men. Despite what many might think, a push day workout is not something to be avoided by women, as the chest muscles are just as important for overall upper-body strength and aesthetics for both genders.

Furthermore, as highlighted in our blog post about push-ups – calories burned, chest exercises can also help burn calories and promote fat loss. This makes it a beneficial muscle group to target for weight loss goals too.

Targeted Muscle Group 2: Shoulders: Deltoid (Anterior, Medial, Posterior)

The deltoid muscle is located at the top of the shoulder and consists of three heads – anterior (front), medial (middle), and posterior (rear). These heads have distinct functions, but they work together to provide strength and stability to the shoulder joint (1).

The anterior head is responsible for flexion, abduction, and internal rotation of the humerus. This means it helps lift your arm to the front and side of your body, as well as rotating it inward.

The medial head aids in abduction (moving your arm away from your body), while the posterior head assists in extension (moving your arm behind your body). As a whole, the deltoid muscle also contributes to lateral rotation and horizontal abduction of the humerus.

Strong and well-developed deltoids will enhance your upper-body aesthetic while also improving overall shoulder strength and function.

Most exercises on a push day workout with dumbbells or barbells engage the anterior and medial heads of the deltoids, but specific isolation exercises such as lateral raises are essential for ensuring all three heads are targeted equally.

Exercises that target the deltoids include shoulder presses, lateral raises, front raises, and rear delt flyes.

Targeted Muscle Group 3: Triceps: Triceps Brachii (Lateral, Medial, Long Heads)

The triceps brachii muscle is located at the back of the upper arm and consists of three heads – lateral (outer), medial (middle), and long (inner). These heads work together to extend the elbow joint and play an important role in pushing movements (2).

The lateral head is responsible for extending the elbow joint at the start of a movement, while the medial and long heads come into play as the movement progresses.

Strong and well-developed triceps contribute to overall upper-body strength and aesthetics while also assisting with a variety of daily activities including pushing and lifting objects.

Exercises that target the triceps include tricep pushdowns, skull crushers, and close-grip bench presses. On a push day workout at home, tricep dips and bench dips are also effective options.

Read more: Push Ups Calories Burned: How Many Calories Can 1 Push Up Burn

What Should You Do on Push Days?

On push days, you’ll typically perform exercises that target the chest, shoulders, and triceps. These include compound movements that engage multiple muscle groups simultaneously, in addition to isolation exercises that specifically target each muscle group.

Below is a sample push day workout for beginners that can be modified and progressed as you become more advanced.

Exercise 1: Bench Press 

Target Muscle: Chest – Pectoralis Major

1. Lie down on your back on a flat bench
2. Grab a barbell with your hands slightly wider than shoulder-width apart
3. Lift the barbell off the rack and hold it straight over your chest
4. Inhale and slowly lower the barbell to your mid-chest
5. Hold for 1 second
6. Exhale and push the barbell back up to the starting position
7. Make sure to keep your feet flat on the floor throughout
8. Maintain a slight arch in your lower back
9. Repeat this movement for the desired number of reps in your set

Overhead Press 

Target Muscle: Shoulders – Deltoid

1. Stand upright with your feet shoulder-width apart
2. Hold a barbell at your upper chest, hands slightly wider than shoulder-width apart
3. Press the barbell straight up, extending your arms fully
4. Keep your back straight and eyes forward
5. Hold the top position for a moment
6. Lower the barbell back down to your upper chest
7. Keep your core engaged throughout
8. Repeat this movement for the desired number of reps in your set
9. Ensure your knees and lower back are not straining during the movement

Tricep Dips 

Target Muscle: Triceps – Triceps Brachii

1. Position yourself on a dip bar with your hands gripping the bars and elbows close to your body
2. Lift your body off the ground, arms fully extended
3. Lower your body by bending your elbows
4. Descend until your shoulders are below your elbows
5. Hold the bottom position for a second
6. Push back up to the starting position
7. Keep your body upright and your elbows close to your body
8. Repeat this movement for the desired number of reps in your set
9. Make sure not to rush the movement and maintain control throughout

Incline Dumbbell Press 

Target Muscle: Chest – Upper Pectoralis Major

1. Sit down on an incline bench with a dumbbell in each hand
2. Raise the dumbbells to shoulder level with your palms facing forward
3. Push the dumbbells up until your arms are fully extended
4. Lower the dumbbells back down to shoulder level
5. Keep your feet flat on the ground with your back pressed against the bench
6. Repeat this movement for the desired number of reps in your set
7. Keep your wrists straight and your elbows slightly bent, even at the top of the movement
8. Maintain control of the dumbbells throughout the movement
9. Ensure your back stays in contact with the bench throughout

Lateral Raises

Target Muscle: Shoulders – Deltoid

1. Stand upright holding a dumbbell in each hand with your arms fully extended and palms facing your body
2. Keeping your torso stationary, lift the dumbbells to your side with a slight bend in your elbow
3. Continue lifting the weights until your arms are parallel to the ground
4. Hold the top position for a second
5. Lower the dumbbells back down to your sides
6. Repeat this movement for the desired number of reps in your set
7. Keep your back straight and your core engaged throughout
8. Make sure not to use your back or torso to lift the weights
9. Control the weights as you raise and lower them and avoid swinging

Skull Crushers 

Target Muscle: Triceps – Triceps Brachii

1. Lie down on your back on a flat bench, holding a barbell overhead with your arms fully extended
2. Keeping your upper arms stationary, lower the barbell by bending your elbows
3. Lower the barbell until it is almost touching your forehead
4. Hold this position for a second
5. Lift the barbell back to the starting position
6. Repeat this movement for the desired number of reps in your set
7. Keep your wrists straight and palms facing away from you throughout
8. Ensure your elbows are pointing forward and not flaring out to the sides
9. Keep your feet flat on the ground and your back pressed against the bench

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What Is the Best Push Day Workout at Home?

Doing a push day workout at home can be just as effective as going to the gym.

In our discussion of calisthenics push-ups, we show you how body-weight exercises are perfect for a push day workout no equipment as your own weight will provide enough resistance.

The push-up muscle groups are quite similar to the exercises that target your chest, shoulders, and triceps. However, this doesn’t mean that push-ups are the only exercise you can do to target your upper body.

Here is a sample workout that requires minimal equipment and targets all the major muscles in your push day routine:

Push-ups 

Target Muscle: Chest – Pectoralis Major

1. Start in a high plank position with your arms fully extended
2. Lower your body down, keeping your elbows close to your sides
3. Descend until your chest touches the ground
4. Push back up to the starting position
5. Repeat this movement for the desired number of reps in your set
6. Keep your core engaged and your body in a straight line throughout the movement
7. Make sure not to allow your hips to sag or pike up during the movement
8. This exercise can be modified by performing it on your knees or elevating your feet
9. Don’t rush the movement and focus on proper form to get the most out of each rep

Pike Push-ups

Target Muscle: Shoulders – Deltoid

1. Start in a downward dog position with your arms fully extended
2. Lower your upper body toward the ground by bending the elbows
3. Descend until your head almost touches the ground
4. Push back up to the starting position
5. Repeat this movement for the desired number of reps in your set
6. Make sure to keep your core engaged and your body in a straight line throughout
7. Keep your neck neutral and gaze toward your hands during the movement
8. If this is too challenging, you can modify the movement by performing it on an inclined surface
9. Focus on controlled movements and avoid rushing through the exercise

Tricep Dips

Target Muscle: Triceps – Triceps Brachii

1. Find a sturdy chair or elevated surface and sit on the edge
2. Place your hands behind you, gripping the edge of the chair with your fingers pointing forward
3. Lift your body off the ground, arms fully extended
4. Lower your body by bending your elbows
5. Descend until your shoulders are below your elbows
6. Hold the bottom position for a second
7. Push back up to the starting position
8. Repeat this movement for the desired number of reps in your set
9. Make sure you don’t rush the movement and that you maintain control throughout.

Read more: Wide Grip Push Ups Muscles Worked and Proper Technique

FAQs

• Do you hit shoulders on push day?

Yes, shoulders are one of the main muscle groups that are targeted on a push day. Exercises such as push-ups and pike push-ups target the shoulders along with the chest and triceps.

• Are biceps push or pull?

Biceps are considered a pulling muscle as they are activated when you pull something toward you. However, some exercises on a push day, such as tricep dips, also engage the biceps as secondary muscles.

• What should I hit first on push day?

We recommend hitting the larger muscle groups first on a push day, such as the chest, shoulders, and triceps. This will allow you to give your full energy and effort to these muscles before you move on to smaller muscle groups with isolation exercises.

• Are abs push or pull?

Abs are neither push nor pull muscles. They are considered core muscles that help stabilize and support your body during movements. However, they can be targeted on a push day with exercises such as plank variations or leg raises

• Why do people do push days?

People do push days to target their upper-body muscles, which include the chest, shoulders, and triceps. This type of workout helps build strength and muscle in these areas, in addition to improving overall fitness and body composition. 

Push days are also a great way of switching up your workout routine and adding variety, rather than working out your whole body every day

• Is push day harder than pull day?

Not necessarily. Which exercises you find more challenging is dependent on your level of strength and overall fitness. However, push exercises do tend to involve larger muscle groups, which some individuals may find more challenging..

The Bottom Line

The push day workout is an essential part of the PPL routine and targets the chest, shoulders, and triceps. Understanding the targeted muscle groups and their functions can help you create an effective push day workout that maximizes your gains. 

It’s important to remember to always prioritize proper form and technique to avoid injury and ensure optimal muscle engagement.