{"id":50407,"date":"2023-03-24T12:41:38","date_gmt":"2023-03-24T12:41:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50407"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"push-day-workout-routine","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/push-day-workout-routine\/","title":{"rendered":"The Best Push Day Workout Routine For Toned Arms"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#What_Is_A_Push_Day_Workout_Routine\" >What Is A Push Day Workout Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#What_Are_The_Benefits_Of_A_Push_Day_Workout_Routine\" >What Are The Benefits Of A Push Day Workout Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#What_Is_The_Best_Push_Day_Workout_Routine\" >What Is The Best Push Day Workout Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#What_Is_A_Good_Push_Day_Workout_Routine_Women\" >What Is A Good Push Day Workout Routine Women?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#Push_Ups\" >Push Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#Shoulder_Press\" >Shoulder Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#Bench_Press\" >Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#Dumbbell_Chest_Fly\" >Dumbbell Chest Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#Overhead_Triceps_Extension\" >Overhead Triceps Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#Lateral_Raises\" >Lateral Raises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#How_Many_Exercises_Should_You_Do_On_Push_Day\" >How Many Exercises Should You Do On Push Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#Is_A_Push_Pull_Leg_Routine_Good\" >Is A Push Pull Leg Routine Good?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">As we continue to learn more and more about the benefits of working out, more gyms have started seeing an increase in how many women consistently show up, not only to get on the treadmill, but also on the weight racks. As a woman in the gym, you are very likely to see other women just like you doing cardio exercises or -what is now becoming everyone\u2019s favorite &#8211; a very intense leg day routine. <\/span><span style=\"font-weight: 400;\">Unfortunately, aside from cardio and lower body exercises, many women rarely put the same effort in working out their upper bodies. This not only causes many women to have very limited upper body strength, but they also miss out on the multiple benefits of working out this area of the body. <\/span><span style=\"font-weight: 400;\">If you have been trying to build more upper body strength (and finally be able to do those pull ups) or simply want to have well toned arms and nicely rounded shoulders, then you should consider adding a push day workout routine to your weekly at-home or gym workouts. <\/span><span style=\"font-weight: 400;\">Keep reading to find out what is a push-day, how to build the best push day workout routine, which exercises work best for a push day workout routine at home and much more.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Push_Day_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Push_Day_Workout_Routine\"><\/span><b>What Is A Push Day Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you have been in the fitness community for a while, or you are a beginner who likes to do their homework first, then you\u2019ve most likely heard about push-pull <a href=\"https:\/\/betterme.world\/articles\/how-many-workouts-per-day\/\">exercises<\/a>. These are exercises that train your upper body based on your natural muscle movement patterns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When using the push-pull training style, you train pushing muscles on one day, then pulling upper body muscles the next. Proponents of such workout routines believe that when you train your upper body muscles like this, you allow your muscles to have ample rest time which lets them rest and recover, which prevents overtraining (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6719818\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what is a push day workout routine?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A push day workout routine for mass (or strength) is a training regimen that exercises the upper body muscles that are often used in pushing movements. These are located in the chest (pectorals), shoulders (deltoids), and triceps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ps. Muscles located in your biceps, back, and forearms are used in pulling movements so exercises targeting them will not be included in the push day <a href=\"https:\/\/betterme.world\/articles\/hiit-jump-rope-workout\/\">workout routine<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Push_Day_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-47395 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207618.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_A_Push_Day_Workout_Routine\"><\/span><b>What Are The Benefits Of A Push Day Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some reasons why you should really consider doing more push exercises include<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prevents overtraining<\/b><span style=\"font-weight: 400;\"> &#8211; Overtraining is a condition that occurs when athletes, bodybuilder, or casual gym goers train too much without giving their bodies and muscles ample time to rest and recover.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This condition is signified by <a href=\"https:\/\/betterme.world\/articles\/hiit-sprint-workout\/\">symptoms<\/a> such as extreme fatigue, reduced performance, mood changes, sleep disturbances, and other mental issues like anxiety and depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). When you choose to train your body using the push-pull training regimen, you train opposite muscles on different days which allows them to rest and recover, reducing your risk of overtraining.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improves functional fitness<\/b><span style=\"font-weight: 400;\"> &#8211; Functional fitness consists of exercises that help the body with daily real-life movements and activities. These exercises help your muscles work well together through the simulation of common movements you do or use in everyday life.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As previously stated, push day <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-weight-loss\/\">exercises<\/a> target muscles that we use in the act of pushing, which can be found in real life pushing doors, trolleys through the grocery store, a charger into a socket, brakes on a car, pushing children on a swing, etc.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burns more calories<\/b><span style=\"font-weight: 400;\"> &#8211; When you break up your routine into a push and pull routine, you exercise more days of the week, which allows you to burn more calories a day which eventually means faster weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Massive gains<\/b><span style=\"font-weight: 400;\"> &#8211; If your goal for doing upper body workouts is incredibly toned arms then you are on the right track.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to a study published in the <\/span><i><span style=\"font-weight: 400;\">Journal of Strength of Conditioning Research<\/span><\/i><span style=\"font-weight: 400;\"> in 2021, researchers found that doing split routines (like the push-pull) led to more muscle gains than simple full body resistance training (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32168178\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/6-week-workout-plan-at-home\/\"><i>7 Simple Tips For Maximizing Results With A 6-Week Workout Plan At Home<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Push_Day_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-47364 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-1024x576.png\" alt=\"push day workout routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207632.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Push_Day_Workout_Routine\"><\/span><b>What Is The Best Push Day Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are looking to make the <a href=\"https:\/\/betterme.world\/articles\/weight-loss-workout-plan-at-home\/\">best routine<\/a> for yourself (or have seen a premade routine online but aren\u2019t sure if it\u2019s the best for you), here are somethings to consider to determine which push routine will work for you<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your current fitness levels<\/b><span style=\"font-weight: 400;\"> &#8211; If you are new to working out or splitting your routine, you should note that not all routines you will come across online are beginner friendly. Most of the routines posted online tend to be for more intermediate or advanced people &#8211; and if you use them, you will very likely hurt yourself.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Always make sure to find a routine that explicitly states \u2018beginner friendly\u2019. If you are making a routine for yourself, choose the workouts that you are more familiar with and start with them &#8211; or even workouts that are easier for you to do &#8211; then work yourself up to the more complicated <a href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\">exercises<\/a>.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest Days<\/b><span style=\"font-weight: 400;\"> &#8211; The purpose of splitting your routine is to give your muscles ample time to rest, recover and grow without overtraining them. Always give yourself at least 2 rest days per week.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are unsure how to add a push day workout routine to your current <a href=\"https:\/\/betterme.world\/articles\/low-weight-high-reps\/\">routine<\/a>, here\u2019s an example of what to do. This is a routine for someone who workout 5 days a week.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday &#8211; Upper body pull exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday &#8211; Upper body push exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday &#8211; Full body cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday &#8211; Lower body &amp; glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday &#8211; Core and balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturdays &amp; Sundays &#8211; Rest Days<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Another option could be<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mondays &#8211; Upper body push exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday &#8211; Lower body &amp; Glutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday &#8211; Upper body pull exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday &#8211; Full body HIIT &amp; core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fri, Sat, &amp; Sun &#8211; Rest Days<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pacing<\/b><span style=\"font-weight: 400;\"> &#8211; There is always the temptation to go all in when you start working out or start a new routine. This is usually part due to excitement and the desire to see results as quickly as possible.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While there is no problem with being excited to try something new, always remember that if you push too hard, you are very likely to burn out sooner or hurt yourself. Be sure to always start <a href=\"https:\/\/betterme.world\/articles\/beginner-workout-at-home-without-equipment\/\">slow<\/a>, build your strength and endurance first before adding more weights or reps to your routine.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your goals<\/b><span style=\"font-weight: 400;\"> &#8211; What are you training for? Is it for strength or for mass? If your goal is increased mass (aka bigger muscles) then your routine should have more reps and sets &#8211; you should also use lighter or moderately heavy weights. If you want to be stronger, focus on lifting heavier weights, lowering the number of reps you do, as well as executing fewer sets.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Please not for more mass reduce the amount of rest time in between your sets and for more strength, your rest times should be longer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the day, the best push day workout routine is one that personally works best for you and your goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Push_Day_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-47362 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1024x576.png\" alt=\"push day workout routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_Push_Day_Workout_Routine_Women\"><\/span><b>What Is A Good Push Day Workout Routine Women?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">First things first, we must understand that exercises are not gendered. In a push day workout routine women and men will be doing the same type of <a href=\"https:\/\/betterme.world\/articles\/weekly-workout-plan-at-home\/\">exercises<\/a>. The only difference in the exercises done could be in the amount of weights used or sets and reps counted, depending on how advanced a person is at the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some exercises that you should add to your push day workout routine<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Push_Ups\"><\/span><strong>Push Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">They already have \u2018push\u2019 in the name which automatically makes them perfect for this split training routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pushups are a compound <a href=\"https:\/\/betterme.world\/articles\/tempo-run-workout\/\">workout<\/a> that target the triceps, pectoral muscles, and shoulders. If using the proper form to do them, they also target your core which is fantastic for anyone looking to have a six pack sometime in the future.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you cannot do the standard push up &#8211; one that starts in a high plank position &#8211; try beginner variations such as\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wall push ups &#8211; Stand arms length from the wall with your feet shoulder width apart. Place your arms on the wall, inhale, bend your elbows and slowly lean your upper body into the wall. Keep your feet flat on the ground, hold this position for 2 seconds before exhaling and pushing yourself off the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated push ups &#8211; While seated on a bench with your arms by your side, palme down and feet shoulder-width apart, push your palms into the bench and lift yourself about an inch or two off the bench. Hold for 2 seconds before going back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knee push ups &#8211; Instead of getting into a standard plank position on the ground where you balance on your toes, balance on your knees<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Incline pushups are also a variation, but it is not very beginner friendly as it is quite challenging.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Push_Day_Workout\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Push_Day_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-47302 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755-1024x576.png\" alt=\"push day workout routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Shoulder_Press\"><\/span><b>Shoulder Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Commonly referred to as the overhead press, this can be done using either a barbell, dumbbells or kettlebells. You can also choose to do this <a href=\"https:\/\/betterme.world\/articles\/drop-set-benefits\/\">exercise<\/a> while seated or standing.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand, keep your feet about shoulder width apart and lift the dumbbells to your shoulder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping the elbows tucked in, palms facing each other, core engaged and back flat, push the weights up till your arms are straight and the the weights are above your head<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold here for 2 seconds before slowly lowering your arms to start position &#8211; dumbbells around your shoulders<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Bench_Press\"><\/span><strong>Bench Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bench press can be done using either a barbell or dumbbells. When using a barbell<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the bench, under the rack that holds the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your butt, shoulders, and head are flat on the bench with your feet flat on the ground and wide apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw your shoulders back and behind you, grasp the barbell with your hands and ensure that your arms are slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lock your elbows, remove the barbell from the rack and on an inhale lower it down to your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and push it upwards till your arms are fully extended. Hold here for a second or two then lower it back down to your chest before lifting it again<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other variations of this exercise include<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The narrow grip bench press &#8211; Arms are shoulder-width apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline bench press &#8211; The bench is inclined upwards that way you are seated instead of lying down<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decline bench press &#8211; The bench is angled down about 15 degrees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Floor press &#8211; This is great for an at home push day workout routine for anyone who might have the weights but no bench.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Chest_Fly\"><\/span><strong>Dumbbell Chest Fly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like the bench press, this exercise can be done both on the floor or on a workout bench<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat bench while holding a pair of dumbbells at arm&#8217;s length above your chest. Make sure your palms are facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged, lower back pressed into the bench, and elbows slightly bent, slowly lower the dumbbells directly out to your sides until you feel a deep stretch in your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for 2 seconds and then slowly reverse the move pushing up the dumbbells and returning to the starting position<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Overhead_Triceps_Extension\"><\/span><strong>Overhead Triceps Extension<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise can be done while seated or standing and is often done using bands, kettlebells or dumbbells<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your preferred weight overhead. If using a dumbbell, grasp the inside dumbbell plate surface with both. hands. If using a kettlebell, use both hands to grab the handle of the kettlebell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bend your elbows lowering the weight behind your head as far as you can. Remember to keep your back straight and your core engaged. The weight should follow the path of your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once your arms have gone as low as they can, slowly straighten your elbows, lifting the weight back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your arms and weight at this position for a few seconds before repeating the movement once again.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/sexy-front-tie-support-top-for-dance-workouts\/\"><i>A Guide To Choosing The Right Sexy Front-Tie Support Top For Dance Workouts<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lateral_Raises\"><\/span><strong>Lateral Raises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like tricep extensions, they can be done using either kettlebells or dumbbells.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing tall with your feet hip-width apart and your arms at your sides, hold a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise your arms to your sides until they&#8217;re level with your shoulders. Keep your palms facing downward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your arms for two to three seconds, and then lower the weights back to the starting position.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_Many_Exercises_Should_You_Do_On_Push_Day\"><\/span><b>How Many Exercises Should You Do On Push Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to how many push exercises per workout session, the answer seems to vary depending on who you ask. Some say that the best routine should have (per muscle group) 2 to 4 exercises, others say 3 to 5 exercises, while others believe that 6 to 8 exercises are perfect for the best push day workout routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We believe that the number of exercises you should do on push day depends on your fitness levels. Advanced and intermediate trainers can obviously do more exercises to exhaustion than beginner exercisers. Start small and build your way up &#8211; fewer exercises with more reps or more exercises but with fewer reps.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_A_Push_Pull_Leg_Routine_Good\"><\/span><b>Is A Push Pull Leg Routine Good?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, it is. In fact, many intermediate and advanced bodybuilders use it to help build muscle. If you\u2019d like to train your upper body using the push-pull method, then the push, pull leg training plan is perfect for you. Here\u2019s how to do it<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: Push: Chest, shoulders, triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: Pull: Back, traps, biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: Legs, glutes and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: Push: Chest, shoulders, triceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5: Pull: Back, traps, biceps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 6: Legs, glutes and core.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A push day workout routine is one of the best routines for anyone who wants to gain more mass or strength in their upper body. These exercises (combined with pull exercises) are also great for functionality, balance and also workout the core. If you are a beginner to split workouts, be sure to start slow, pace yourself, rest and eat enough protein to help your muscles heal and grow.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Best_Push_Day_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>As we continue to learn more and more about the benefits of working out, more gyms have started seeing an increase in how many women consistently show up, not only to get on the treadmill, but also on the weight racks. As a woman in the gym, you are very likely to see other women [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":50408,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57],"tags":[],"coauthors":[109],"class_list":["post-50407","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Push Day Workout Routine For Toned Arms - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for the best \u2605 PUSH DAY WORKOUT ROUTINE \u27a4 to help with toning and upper body strength? Check out this article for the best exercises and tips on how to create a routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Push Day Workout Routine For Toned Arms\" \/>\n<meta property=\"og:description\" content=\"Are you looking for the best \u2605 PUSH DAY WORKOUT ROUTINE \u27a4 to help with toning and upper body strength? Check out this article for the best exercises and tips on how to create a routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_2176885375-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f9c1a6effa8c3e87adaf60e1ab104496\"},\"headline\":\"The Best Push Day Workout Routine For Toned Arms\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\"},\"wordCount\":2495,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_2176885375-scaled.jpg\",\"articleSection\":[\"Arm Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">As we continue to learn more and more about the benefits of working out, more gyms have started seeing an increase in how many women consistently show up, not only to get on the treadmill, but also on the weight racks. As a woman in the gym, you are very likely to see other women just like you doing cardio exercises or -what is now becoming everyone\u2019s favorite - a very intense leg day routine. <\/span><span style=\\\"font-weight: 400;\\\">Unfortunately, aside from cardio and lower body exercises, many women rarely put the same effort in working out their upper bodies. This not only causes many women to have very limited upper body strength, but they also miss out on the multiple benefits of working out this area of the body. <\/span><span style=\\\"font-weight: 400;\\\">If you have been trying to build more upper body strength (and finally be able to do those pull ups) or simply want to have well toned arms and nicely rounded shoulders, then you should consider adding a push day workout routine to your weekly at-home or gym workouts. <\/span><span style=\\\"font-weight: 400;\\\">Keep reading to find out what is a push-day, how to build the best push day workout routine, which exercises work best for a push day workout routine at home and much more.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Push Day Workout Routine?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you have been in the fitness community for a while, or you are a beginner who likes to do their homework first, then you\u2019ve most likely heard about push-pull <a href=\\\"https:\/\/betterme.world\/articles\/how-many-workouts-per-day\/\\\">exercises<\/a>. These are exercises that train your upper body based on your natural muscle movement patterns.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When using the push-pull training style, you train pushing muscles on one day, then pulling upper body muscles the next. Proponents of such workout routines believe that when you train your upper body muscles  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\",\"url\":\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\",\"name\":\"The Best Push Day Workout Routine For Toned Arms - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_2176885375-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for the best \u2605 PUSH DAY WORKOUT ROUTINE \u27a4 to help with toning and upper body strength? 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In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/clarekamau\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Best Push Day Workout Routine For Toned Arms - BetterMe","description":"Are you looking for the best \u2605 PUSH DAY WORKOUT ROUTINE \u27a4 to help with toning and upper body strength? Check out this article for the best exercises and tips on how to create a routine.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/push-day-workout-routine\/","og_locale":"en_US","og_type":"article","og_title":"The Best Push Day Workout Routine For Toned Arms","og_description":"Are you looking for the best \u2605 PUSH DAY WORKOUT ROUTINE \u27a4 to help with toning and upper body strength? Check out this article for the best exercises and tips on how to create a routine.","og_url":"https:\/\/betterme.world\/articles\/push-day-workout-routine\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1709,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_2176885375-scaled.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/push-day-workout-routine\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f9c1a6effa8c3e87adaf60e1ab104496"},"headline":"The Best Push Day Workout Routine For Toned Arms","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/push-day-workout-routine\/"},"wordCount":2495,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_2176885375-scaled.jpg","articleSection":["Arm Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">As we continue to learn more and more about the benefits of working out, more gyms have started seeing an increase in how many women consistently show up, not only to get on the treadmill, but also on the weight racks. As a woman in the gym, you are very likely to see other women just like you doing cardio exercises or -what is now becoming everyone\u2019s favorite - a very intense leg day routine. <\/span><span style=\"font-weight: 400;\">Unfortunately, aside from cardio and lower body exercises, many women rarely put the same effort in working out their upper bodies. This not only causes many women to have very limited upper body strength, but they also miss out on the multiple benefits of working out this area of the body. <\/span><span style=\"font-weight: 400;\">If you have been trying to build more upper body strength (and finally be able to do those pull ups) or simply want to have well toned arms and nicely rounded shoulders, then you should consider adding a push day workout routine to your weekly at-home or gym workouts. <\/span><span style=\"font-weight: 400;\">Keep reading to find out what is a push-day, how to build the best push day workout routine, which exercises work best for a push day workout routine at home and much more.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is A Push Day Workout Routine?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">If you have been in the fitness community for a while, or you are a beginner who likes to do their homework first, then you\u2019ve most likely heard about push-pull <a href=\"https:\/\/betterme.world\/articles\/how-many-workouts-per-day\/\">exercises<\/a>. These are exercises that train your upper body based on your natural muscle movement patterns.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">When using the push-pull training style, you train pushing muscles on one day, then pulling upper body muscles the next. Proponents of such workout routines believe that when you train your upper body muscles  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/push-day-workout-routine\/","url":"https:\/\/betterme.world\/articles\/push-day-workout-routine\/","name":"The Best Push Day Workout Routine For Toned Arms - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/push-day-workout-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_2176885375-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for the best \u2605 PUSH DAY WORKOUT ROUTINE \u27a4 to help with toning and upper body strength? 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Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.","sameAs":["https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/"],"url":"https:\/\/betterme.world\/articles\/author\/clarekamau\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50407","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=50407"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50407\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/50408"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=50407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=50407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=50407"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=50407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}