{"id":57235,"date":"2023-11-24T19:48:39","date_gmt":"2023-11-24T19:48:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=57235"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"push-day-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/push-day-workout\/","title":{"rendered":"Push Day Workout: A Comprehensive Guide for Upper Body Gains"},"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\/#What_Does_a_Push_Day_Workout\" >What Does a Push Day Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Targeted_Muscle_Group_1_Chest_Pectoralis_Major_Upper_Middle_Lower\" >Targeted Muscle Group 1: Chest: Pectoralis Major (Upper, Middle, Lower)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Targeted_Muscle_Group_2_Shoulders_Deltoid_Anterior_Medial_Posterior\" >Targeted Muscle Group 2: Shoulders: Deltoid (Anterior, Medial, Posterior)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Targeted_Muscle_Group_3_Triceps_Triceps_Brachii_Lateral_Medial_Long_Heads\" >Targeted Muscle Group 3: Triceps: Triceps Brachii (Lateral, Medial, Long Heads)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#What_Should_You_Do_on_Push_Days\" >What Should You Do on Push Days?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Exercise_1_Bench_Press\" >Exercise 1: Bench Press\u00a0<\/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\/#Overhead_Press\" >Overhead Press\u00a0<\/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\/#Tricep_Dips\" >Tricep Dips\u00a0<\/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\/#Incline_Dumbbell_Press\" >Incline Dumbbell Press\u00a0<\/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\/#Lateral_Raises\" >Lateral Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Skull_Crushers\" >Skull Crushers\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#What_Is_the_Best_Push_Day_Workout_at_Home\" >What Is the Best Push Day Workout at Home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Push-ups\" >Push-ups\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Pike_Push-ups\" >Pike Push-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Tricep_Dips-2\" >Tricep Dips<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#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-17\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Do_you_hit_shoulders_on_push_day\" >Do you hit shoulders on push day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Are_biceps_push_or_pull\" >Are biceps push or pull?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#What_should_I_hit_first_on_push_day\" >What should I hit first on push day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Are_abs_push_or_pull\" >Are abs push or pull?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Why_do_people_do_push_days\" >Why do people do push days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#Is_push_day_harder_than_pull_day\" >Is push day harder than pull day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/push-day-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A push-pull-legs routine, also known as PPL, is a popular training split among fitness enthusiasts and bodybuilders.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=push_day_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=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><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These are motions that focus on specific <a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\">muscle groups<\/a>, 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So here&#8217;s everything you need to know about the push day workout, ana essential part of this PPL routine, to maximize your upper-body gains.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_a_Push_Day_Workout\"><\/span><b>What Does a Push Day Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Targeted_Muscle_Group_1_Chest_Pectoralis_Major_Upper_Middle_Lower\"><\/span><b>Targeted Muscle Group 1: Chest: Pectoralis Major (Upper, Middle, Lower)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK525991\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=push_day_workout\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">This is particularly noticeable when you perform <a href=\"https:\/\/betterme.world\/articles\/10-benefits-of-exercise\/\">exercises<\/a> such as bench presses or push-ups where the pectoralis major is the primary muscle group that is engaged.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note here that chest exercises aren&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, as highlighted in our blog post about push-ups <\/span><span style=\"font-weight: 400;\">\u2013 <\/span><span style=\"font-weight: 400;\">calories burned, chest exercises can also help <a href=\"https:\/\/betterme.world\/articles\/foods-that-burn-calories\/\">burn calories<\/a> and promote fat loss. This makes it a beneficial muscle group to target for weight loss goals too.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=push_day_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-23.jpg\" alt=\"push day workout\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Targeted_Muscle_Group_2_Shoulders_Deltoid_Anterior_Medial_Posterior\"><\/span><b>Targeted Muscle Group 2: Shoulders: Deltoid (Anterior, Medial, Posterior)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The deltoid muscle is located at the top of the shoulder and consists of three heads &#8211; 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537056\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strong and well-developed deltoids will enhance your upper-body aesthetic while also improving overall shoulder strength and function.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most exercises on a push day <a href=\"https:\/\/betterme.world\/articles\/10-day-workout\/\">workout<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises that target the deltoids include shoulder presses, lateral raises, front raises, and rear delt flyes.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Targeted_Muscle_Group_3_Triceps_Triceps_Brachii_Lateral_Medial_Long_Heads\"><\/span><b>Targeted Muscle Group 3: Triceps: Triceps Brachii (Lateral, Medial, Long Heads)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The triceps brachii muscle is located at the back of the upper arm and consists of three heads &#8211; lateral (outer), medial (middle), and long (inner). These heads work together to extend the elbow joint and play an important role in pushing movements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK536996\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/push-ups-calories-burned\/\"><i>Push Ups Calories Burned: How Many Calories Can 1 Push Up Burn<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_You_Do_on_Push_Days\"><\/span><b>What Should You Do on Push Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">On push days, you&#8217;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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below is a sample push day workout for beginners that can be modified and progressed as you become more advanced.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_1_Bench_Press\"><\/span><b>Exercise 1: Bench Press\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscle:<\/b><span style=\"font-weight: 400;\"> Chest &#8211; Pectoralis Major<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your back on a flat bench<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a barbell with your hands slightly wider than shoulder-width apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the barbell off the rack and hold it straight over your chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and slowly lower the barbell to your mid-chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 1 second<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and push the barbell back up to the starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your feet flat on the floor throughout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a slight arch in your lower back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for the desired number of reps in your set<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Overhead_Press\"><\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-overhead-press\/\"><b>Overhead Press\u00a0<\/b><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscle: <\/b><span style=\"font-weight: 400;\">Shoulders &#8211; Deltoid<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet shoulder-width apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a barbell at your upper chest, hands slightly wider than shoulder-width apart<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the barbell straight up, extending your arms fully<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and eyes forward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the top position for a moment<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the barbell back down to your upper chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged throughout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for the desired number of reps in your set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your knees and lower back are not straining during the movement<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tricep_Dips\"><\/span><b>Tricep Dips\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscle:<\/b><span style=\"font-weight: 400;\"> Triceps &#8211; Triceps Brachii<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself on a dip bar with your hands gripping the bars and elbows close to your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your body off the ground, arms fully extended<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending your elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descend until your shoulders are below your elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the bottom position for a second<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body upright and your elbows close to your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for the desired number of reps in your set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure not to rush the movement and maintain control throughout<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Dumbbell_Press\"><\/span><b>Incline Dumbbell Press\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscle:<\/b><span style=\"font-weight: 400;\"> Chest &#8211; Upper Pectoralis Major<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit down on an incline bench with a dumbbell in each hand<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the dumbbells to shoulder level with your palms facing forward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the dumbbells up until your arms are fully extended<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells back down to shoulder level<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet flat on the ground with your back pressed against the bench<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for the desired number of reps in your set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your wrists straight and your elbows slightly bent, even at the top of the movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain control of the dumbbells throughout the movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your back stays in contact with the bench throughout<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=push_day_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4918.png\" alt=\"push day workout\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lateral_Raises\"><\/span><b>Lateral Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscle:<\/b><span style=\"font-weight: 400;\"> Shoulders &#8211; Deltoid<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright holding a dumbbell in each hand with your arms fully extended and palms facing your body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your torso stationary, lift the dumbbells to your side with a slight bend in your elbow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue lifting the weights until your arms are parallel to the ground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the top position for a second<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells back down to your sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for the desired number of reps in your set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and your core engaged throughout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure not to use your back or torso to lift the weights<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Control the weights as you raise and lower them and avoid swinging<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Skull_Crushers\"><\/span><b>Skull Crushers\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscle:<\/b><span style=\"font-weight: 400;\"> Triceps &#8211; Triceps Brachii<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on your back on a flat bench, holding a barbell overhead with your arms fully extended<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your upper arms stationary, lower the barbell by bending your elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the barbell until it is almost touching your forehead<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a second<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the barbell back to the starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for the desired number of reps in your set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your wrists straight and palms facing away from you throughout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your elbows are pointing forward and not flaring out to the sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet flat on the ground and your back pressed against the bench<\/span><\/li>\n<\/ol>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=push_day_workout\">break the vicious cycle of weight loss <\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Push_Day_Workout_at_Home\"><\/span><b>What Is the Best Push Day Workout at Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doing a push day workout at home can be just as effective as going to the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our discussion of <a href=\"https:\/\/betterme.world\/articles\/benefits-of-calisthenics\/\">calisthenics<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The push-up muscle groups are quite similar to the exercises that target your chest, shoulders, and triceps. However, this doesn&#8217;t mean that push-ups are the only exercise you can do to target your upper body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a sample workout that requires minimal equipment and targets all the major muscles in your push day routine:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-ups\"><\/span><b>Push-ups\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscle:<\/b><span style=\"font-weight: 400;\"> Chest &#8211; Pectoralis Major<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your arms fully extended<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body down, keeping your elbows close to your sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descend until your chest touches the ground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for the desired number of reps in your set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and your body in a straight line throughout the movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure not to allow your hips to sag or pike up during the movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This exercise can be modified by performing it on your knees or elevating your feet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t rush the movement and focus on proper form to get the most out of each rep<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pike_Push-ups\"><\/span><b>Pike Push-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscle:<\/b><span style=\"font-weight: 400;\"> Shoulders &#8211; Deltoid<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a downward dog position with your arms fully extended<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your upper body toward the ground by bending the elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descend until your head almost touches the ground<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for the desired number of reps in your set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your core engaged and your body in a straight line throughout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your neck neutral and gaze toward your hands during the movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If this is too challenging, you can modify the movement by performing it on an inclined surface<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on controlled movements and avoid rushing through the exercise<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tricep_Dips-2\"><\/span><b>Tricep Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Target Muscle:<\/b><span style=\"font-weight: 400;\"> Triceps &#8211; Triceps Brachii<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a sturdy chair or elevated surface and sit on the edge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind you, gripping the edge of the chair with your fingers pointing forward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your body off the ground, arms fully extended<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending your elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descend until your shoulders are below your elbows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the bottom position for a second<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement for the desired number of reps in your set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you don\u2019t rush the movement and that you maintain control throughout.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/wide-grip-push-ups-muscles-worked\/\"><i>Wide Grip Push Ups Muscles Worked and Proper Technique<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=push_day_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-5-1636x920.jpg\" alt=\"push day workout\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_hit_shoulders_on_push_day\"><\/span><strong>Do you hit shoulders on push day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_biceps_push_or_pull\"><\/span><strong>Are biceps push or pull?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_should_I_hit_first_on_push_day\"><\/span><strong>What should I hit first on push day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_abs_push_or_pull\"><\/span><strong>Are abs push or pull?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_do_people_do_push_days\"><\/span><strong>Why do people do push days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_push_day_harder_than_pull_day\"><\/span><strong>Is push day harder than pull day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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..<\/span><\/p>\n\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;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s important to remember to always prioritize proper form and technique to avoid injury and ensure optimal muscle engagement.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=push_day_workout&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=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-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A push-pull-legs routine, also known as PPL, is a popular training split among fitness enthusiasts and bodybuilders.\u00a0 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 [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":57238,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[117,210],"class_list":["post-57235","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-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>Push Day Workout: A Comprehensive Guide for Upper Body Gains - BetterMe<\/title>\n<meta name=\"description\" content=\"This \u2605 PUSH DAY WORKOUT \u27a4 guide provides a sample routine for targeting your chest, shoulders, and triceps at home. Learn about the different muscle groups that are involved and read frequently asked questions about push day workouts.\" \/>\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\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Push Day Workout: A Comprehensive Guide for Upper Body Gains\" \/>\n<meta property=\"og:description\" content=\"This \u2605 PUSH DAY WORKOUT \u27a4 guide provides a sample routine for targeting your chest, shoulders, and triceps at home. Learn about the different muscle groups that are involved and read frequently asked questions about push day workouts.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/push-day-workout\/\" \/>\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\/11\/shutterstock_423012070-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\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=\"ZindzyGracia, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 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\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fc2bdf6416653ee6fd54c69475ebfac8\"},\"headline\":\"Push Day Workout: A Comprehensive Guide for Upper Body Gains\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout\/\"},\"wordCount\":2198,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_423012070-scaled.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A push-pull-legs routine, also known as PPL, is a popular training split among fitness enthusiasts and bodybuilders.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=push_day_workout\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These are motions that focus on specific <a href=\\\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\\\">muscle groups<\/a>, 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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Does a Push Day Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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. 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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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">These are motions that focus on specific <a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\">muscle groups<\/a>, 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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Does a Push Day Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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. 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