{"id":59147,"date":"2024-02-23T14:14:22","date_gmt":"2024-02-23T14:14:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59147"},"modified":"2024-02-25T10:09:08","modified_gmt":"2024-02-25T10:09:08","slug":"push-day-workout-3","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/push-day-workout-3\/","title":{"rendered":"Push Day Workout: Your Blueprint to Powerful Chest, Shoulder, and Tricep Muscles"},"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-3\/#Why_Push_Day_and_Pull_Day\" >Why Push Day and Pull Day?<\/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-3\/#What_Workout_Is_Push_Day\" >What Workout Is Push Day?<\/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-3\/#Push_Day_Exercises_List_and_How_to_Do_Them\" >Push Day Exercises List, and How to Do Them<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-3\/#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-5\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-3\/#Overhead_Press\" >Overhead Press<\/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-3\/#Tricep_Pushdown\" >Tricep Pushdown<\/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-3\/#Dumbbell_Fly\" >Dumbbell Fly<\/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-3\/#Lateral_Raise\" >Lateral Raise<\/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-3\/#Incline_Dumbbell_Press\" >Incline Dumbbell Press<\/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-3\/#Skull_Crushers\" >Skull Crushers<\/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-3\/#Military_Press\" >Military Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-3\/#Dips\" >Dips<\/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-3\/#Best_Push_Day_Workout\" >Best Push Day Workout<\/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-3\/#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-15\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-3\/#What_Groups_Are_Included_in_Push_Day\" >What Groups Are Included in Push Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-3\/#Are_Squats_Push_or_Pull\" >Are Squats Push or Pull?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-3\/#How_Many_Exercises_Should_I_Include_in_a_Push_Day\" >How Many Exercises Should I Include in a 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-3\/#Is_It_Okay_to_Combine_Push_and_Pull_Days\" >Is It Okay to Combine Push and Pull Days?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/push-day-workout-3\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Pushing is one of five primary movement patterns that the human body performs. The others are pulling, hinging, squatting, and carrying. Each of these movements is integral to our daily life and overall fitness. For example, every time you close the fridge door or use a shopping cart, you&#8217;re doing a push movement.<\/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;\">Beyond functional use, understanding and training these movements can greatly enhance your physical performance and aesthetics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A push workout, focusing on chest, shoulder, and tricep muscles, can build definition and strength in your upper body, giving you a more powerful and sculpted look.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is to increase muscle mass, improve your athletic performance, or simply have a more balanced and functional body, a well-structured push workout can be your blueprint to success.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this guide, you&#8217;ll find everything you need to know to make the most of your push-day workout.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Push_Day_and_Pull_Day\"><\/span><b>Why Push Day and Pull Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A push-day workout is part of the classic push-pull-legs (PPL) routine, widely used in bodybuilding and strength training. This routine is based on the principle that you should train opposing muscle groups (i.e. push muscles and pull muscles) on different days to allow for proper recovery and growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having a day dedicated to pushing or <a href=\"https:\/\/betterme.world\/articles\/best-pulling-exercises\/\">pulling exercises<\/a> has 6 major benefits:<\/span><\/p>\n<p><b>Optimized Recovery:<\/b><span style=\"font-weight: 400;\"> When you work out, you create microscopic damage to your muscle fibers. This damage stimulates the body to repair and grow stronger muscles during recovery periods (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20847704\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). By separating push and pull exercises into different days you give opposing muscle groups ample time to recover and grow.<\/span><\/p>\n<p><b>Focused Training:<\/b><span style=\"font-weight: 400;\"> Having dedicated push and pull days allows you to concentrate on specific muscle groups during each workout. This focus can lead to better form, greater muscle engagement, and more intense workouts, which can translate to superior results.<\/span><\/p>\n<p><b>Increased Frequency:<\/b><span style=\"font-weight: 400;\"> The push-pull-legs routine allows you to work each muscle group multiple times per week without overtraining. This increased frequency can accelerate muscle growth and strength gains.<\/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\/2023\/11\/25.png\" alt=\"push day workout\" \/>\u00a0<\/a><\/p>\n<p><b>Balance and Symmetry:<\/b><span style=\"font-weight: 400;\"> By training opposing muscle groups on different days you can help ensure a balanced development of your physique. This balance is not only aesthetically pleasing but also important for maintaining proper body alignment and reducing the risk of injury (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36035582\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Versatility: <\/b><span style=\"font-weight: 400;\">The push-pull-legs routine is versatile. It can be adapted to match your fitness level, available time, and specific training goals. Whether you&#8217;re a beginner or an advanced lifter, you can adjust this routine to fit your needs.<\/span><\/p>\n<p><b>Prevention of Overuse Injuries: <\/b><span style=\"font-weight: 400;\">Training in a push-pull format can help you avoid overuse injuries that can occur from overworking a muscle group (<\/span><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/what-are-some-signs-of-overtraining#:~:text=Overtraining%20or%20overuse%20injuries%20are,of%20training%20or%20technique%20errors.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). By allowing sufficient rest between workouts for the same muscle group, you reduce the risk of injuries that could derail your progress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our<a href=\"https:\/\/betterme.world\/articles\/3-day-push-pull-workout\/\"> 3-day Push Pull Workout<\/a> guide illustrates how to structure your workouts and gives you tips on exercises, sets, reps, and rest times.<\/span><\/p>\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_Workout_Is_Push_Day\"><\/span><b>What Workout Is Push Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A push day workout involves muscles that are involved in pushing movements, which primarily include the chest, shoulders, and triceps. More specifically, the main muscles targeted during a <a href=\"https:\/\/betterme.world\/articles\/push-day-workout\/\">push day workout<\/a> are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chest: <\/b><span style=\"font-weight: 400;\">The pectoralis major and minor (or pecs) are the primary muscles that make up the chest. The pecs are responsible for pushing movements, such as when you push on a door or lift weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulders: <\/b><span style=\"font-weight: 400;\">The deltoids (or delts) are the muscles that make up the shoulders. There are three heads of the deltoid muscle: anterior (front), medial (middle), and posterior (rear). These muscles play a vital role in shoulder movements and are involved in pushing exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triceps: <\/b><span style=\"font-weight: 400;\">The triceps brachii (or triceps) is the muscle located at the back of your upper arm. This muscle is responsible for extending (straightening) the elbow joint, which is essential for pushing movements.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push_Day_Exercises_List_and_How_to_Do_Them\"><\/span><b>Push Day Exercises List, and How to Do Them<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bench_Press\"><\/span><b>Bench Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The bench press is the ultimate compound exercise for building a powerful chest, shoulders, and triceps. To perform this exercise correctly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a flat bench with your feet firmly planted on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the barbell at shoulder-width apart with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrack the bar and slowly lower it towards your chest, keeping your elbows at a 45-60 degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your chest muscles to push the bar back up to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Overhead_Press\"><\/span><b>Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The overhead press is a compound exercise that primarily targets the shoulders but also works the triceps and upper chest. To perform this exercise correctly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, and hold the barbell at shoulder level with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the bar overhead until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar back to shoulder height.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tricep_Pushdown\"><\/span><b>Tricep Pushdown<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the triceps specifically. To perform this exercise correctly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach a rope handle or straight bar to a cable machine, and stand facing the machine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the handle or bar with an overhand grip and keep your elbows close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the handle or bar down until your arms are fully extended, then slowly release back to starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Fly\"><\/span><b>Dumbbell Fly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise mainly targets the chest muscles. To perform this exercise correctly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat bench with a dumbbell in each hand, and extend your arms out to the sides so they are parallel with the floor, make sure to have a slight bend in your elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring the weights together above your chest, squeezing your chest muscles as you do so.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weights back to the starting position.<\/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\/2023\/11\/28.png\" alt=\"push day workout\" \/><\/a><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\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lateral_Raise\"><\/span><b>Lateral Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the lateral (middle) deltoid muscles. To perform this exercise correctly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, and hold a dumbbell in each hand at your sides, with a slight bend in your elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the weights out to the sides until they are parallel with the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the weights back to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Push Ups: A classic bodyweight exercise that targets multiple muscles in your chest, shoulders, and triceps. To perform this exercise correctly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body towards the floor, keeping your elbows at a 45-degree angle.<\/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<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/wall-pilates-arms\/\"><i>10 Wall Pilates Arms Exercises, and Everything Else You Need for Toned Arms<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Dumbbell_Press\"><\/span><b>Incline Dumbbell Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise primarily targets the upper chest and also works the shoulders and triceps. To perform this exercise correctly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on an incline bench at a 30-45 degree angle with a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with the dumbbells at shoulder height, palms facing away from you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms straight up above your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back to starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Skull_Crushers\"><\/span><b>Skull Crushers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the triceps specifically. To perform this exercise correctly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a flat bench, holding a barbell or EZ curl bar at arms width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar by bending at the elbows while keeping your upper arms stationary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms to return the bar to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Military_Press\"><\/span><b>Military Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This compound exercise targets the shoulders but also involves the triceps. To perform this exercise correctly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a bench with back support, holding a barbell at the front of your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the bar straight 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 bar back to the front of your shoulders.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dips\"><\/span><b>Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An excellent bodyweight exercise for the chest and triceps. To perform this exercise correctly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hoist yourself up on parallel bars with your torso perpendicular to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your shoulders are slightly below your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Discover more exercise variations in our <a href=\"https:\/\/betterme.world\/articles\/push-day-dumbbell-workout\/\">Push Day Dumbbell Workout<\/a> guide<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Best_Push_Day_Workout\"><\/span><b>Best Push Day Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bench Press:<\/b><span style=\"font-weight: 400;\"> 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overhead Press: <\/b><span style=\"font-weight: 400;\">3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tricep Pushdown: <\/b><span style=\"font-weight: 400;\">3 sets of 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbell Fly: <\/b><span style=\"font-weight: 400;\">3 sets of 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lateral Raise:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Ups:<\/b><span style=\"font-weight: 400;\"> 3 sets of max reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When starting a push day workout, choose a weight that you can comfortably lift for the desired number of reps. You should aim for a weight that challenges you but still allows you to maintain proper form throughout the exercise. As you progress, gradually increase the weight to continue challenging and improving your muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For muscle growth and strength gains, aim for 8-12 reps for each exercise. This rep range stimulates muscle hypertrophy (growth) and allows you to lift a challenging weight while maintaining proper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As for sets, start with 3 sets per exercise and adjust as needed based on your fitness level and specific goals. You can increase the number of sets as you become stronger and more advanced.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our <a href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\">Push Day Workout Routine<\/a> guide goes into more detail about designing a push day workout that suits your fitness level and goals.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <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\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/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\/2023\/11\/2.png\" alt=\"push day workout\" \/><\/a><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\">\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=\"What_Groups_Are_Included_in_Push_Day\"><\/span><strong>What Groups Are Included in Push Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Push day primarily targets the muscles involved in pushing movements. These muscles include the chest (pectoralis major and minor), shoulders (deltoids), and triceps.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_Squats_Push_or_Pull\"><\/span><strong>Are Squats Push or Pull?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Squats are primarily considered a lower body push exercise. This is because the movement involves pushing through the legs into the ground. The quadriceps and gluteal muscles are the predominant drivers, which are responsible for extending the knee and hip joints respectively.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Many_Exercises_Should_I_Include_in_a_Push_Day\"><\/span><strong>How Many Exercises Should I Include in a Push Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Good starting point is around 5 to 7 exercises, which allows for a thorough workout of the muscle groups involved in pushing movements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compound exercises that target multiple muscle groups, such as the bench press and overhead press, can be included in a push day workout to maximize efficiency. A few isolation exercises, such as tricep pushdowns, can also be incorporated for added muscle development.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_Okay_to_Combine_Push_and_Pull_Days\"><\/span><strong>Is It Okay to Combine Push and Pull Days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can combine push and pull days under the umbrella of &#8220;upper body&#8221; workouts. Such a split may be slightly lengthier but is simpler to follow for individuals who prefer working out fewer days per week.<\/span><\/p>\n\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<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\/pull <a href=\"https:\/\/betterme.world\/articles\/best-workout-split-for-muscle-gain\/\">workout split<\/a> is an effective and efficient way to train your muscles. By targeting specific muscle groups on push days, you can effectively work those muscles while also giving other muscle groups a break for proper recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to always use proper form and gradually increase the weight as you progress in your training to achieve optimal results and keep pushing towards your goals!\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pushing is one of five primary movement patterns that the human body performs. The others are pulling, hinging, squatting, and carrying. Each of these movements is integral to our daily life and overall fitness. For example, every time you close the fridge door or use a shopping cart, you&#8217;re doing a push movement. Beyond functional [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":59156,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57,143],"tags":[],"coauthors":[117,210],"class_list":["post-59147","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts","category-chest-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: Your Blueprint to Powerful Chest, Shoulder, and Tricep Muscles - BetterMe<\/title>\n<meta name=\"description\" content=\"This \u2605 PUSH DAY WORKOUT \u27a4 focuses on exercises for the chest, shoulders, and triceps. Learn how to perform each exercise correctly and get tips for building strength and muscle growth.\u00a0\" \/>\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-3\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Push Day Workout: Your Blueprint to Powerful Chest, Shoulder, and Tricep Muscles\" \/>\n<meta property=\"og:description\" content=\"This \u2605 PUSH DAY WORKOUT \u27a4 focuses on exercises for the chest, shoulders, and triceps. Learn how to perform each exercise correctly and get tips for building strength and muscle growth.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/push-day-workout-3\/\" \/>\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=\"2024-02-25T10:09:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/02\/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=\"8 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-3\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout-3\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99\"},\"headline\":\"Push Day Workout: Your Blueprint to Powerful Chest, Shoulder, and Tricep Muscles\",\"dateModified\":\"2024-02-25T10:09:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout-3\/\"},\"wordCount\":1689,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/push-day-workout-3\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_423012070-scaled.jpg\",\"articleSection\":[\"Arm Workouts\",\"Chest Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Pushing is one of five primary movement patterns that the human body performs. The others are pulling, hinging, squatting, and carrying. Each of these movements is integral to our daily life and overall fitness. For example, every time you close the fridge door or use a shopping cart, you're doing a push movement.<\/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;\\\">Beyond functional use, understanding and training these movements can greatly enhance your physical performance and aesthetics.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A push workout, focusing on chest, shoulder, and tricep muscles, can build definition and strength in your upper body, giving you a more powerful and sculpted look.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If your goal is to increase muscle mass, improve your athletic performance, or simply have a more balanced and functional body, a well-structured push workout can be your blueprint to success.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this guide, you'll find everything you need to know to make the most of your push-day workout.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why Push Day and Pull Day?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A push-day workout is part of the classic push-pull-legs (PPL) routine, widely used in bodybuilding and strength training. 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Learn how to perform each exercise correctly and get tips for building strength and muscle growth.\u00a0","og_url":"https:\/\/betterme.world\/articles\/push-day-workout-3\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-02-25T10:09:08+00:00","og_image":[{"width":2560,"height":1706,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_423012070-scaled.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/push-day-workout-3\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/push-day-workout-3\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99"},"headline":"Push Day Workout: Your Blueprint to Powerful Chest, Shoulder, and Tricep Muscles","dateModified":"2024-02-25T10:09:08+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/push-day-workout-3\/"},"wordCount":1689,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/push-day-workout-3\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_423012070-scaled.jpg","articleSection":["Arm Workouts","Chest Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Pushing is one of five primary movement patterns that the human body performs. The others are pulling, hinging, squatting, and carrying. Each of these movements is integral to our daily life and overall fitness. For example, every time you close the fridge door or use a shopping cart, you're doing a push movement.<\/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;\">Beyond functional use, understanding and training these movements can greatly enhance your physical performance and aesthetics.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A push workout, focusing on chest, shoulder, and tricep muscles, can build definition and strength in your upper body, giving you a more powerful and sculpted look.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If your goal is to increase muscle mass, improve your athletic performance, or simply have a more balanced and functional body, a well-structured push workout can be your blueprint to success.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this guide, you'll find everything you need to know to make the most of your push-day workout.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Why Push Day and Pull Day?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A push-day workout is part of the classic push-pull-legs (PPL) routine, widely used in bodybuilding and strength training. This routine is based on the principle that you should train opposing muscle groups (i.e. push musc ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/push-day-workout-3\/","url":"https:\/\/betterme.world\/articles\/push-day-workout-3\/","name":"Push Day Workout: Your Blueprint to Powerful Chest, Shoulder, and Tricep Muscles - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/push-day-workout-3\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/push-day-workout-3\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_423012070-scaled.jpg","dateModified":"2024-02-25T10:09:08+00:00","description":"This \u2605 PUSH DAY WORKOUT \u27a4 focuses on exercises for the chest, shoulders, and triceps. Learn how to perform each exercise correctly and get tips for building strength and muscle growth.\u00a0","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/push-day-workout-3\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/push-day-workout-3\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/push-day-workout-3\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_423012070-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/shutterstock_423012070-scaled.jpg","width":2560,"height":1706},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/push-day-workout-3\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Chest Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/chest-workouts\/"},{"@type":"ListItem","position":5,"name":"Push Day Workout: Your Blueprint to Powerful Chest, Shoulder, and Tricep Muscles"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4f26b4487d1c8af25dd6c064dad28a99","name":"ZindzyGracia","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/7b1fd5012432108ccf664f24f6f7f565","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","caption":"ZindzyGracia"},"description":"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/59147","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\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=59147"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/59147\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/59156"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=59147"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=59147"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=59147"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=59147"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}