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Push days are a style of training that focuses on working out the muscles that push weight away from the body. Push days are typically followed by pull days, which involve rowing exercises and train the back muscles. Together, they form a push/pull/legs training split, which helps train the upper body with balance. Push days target three muscle groups: the chest, shoulders, and triceps. This includes the pectoralis major, deltoids, and triceps brachii. Push days are great for anyone looking to build muscle size and strength, including beginners.
| Characteristics | Values |
|---|---|
| Training style | Push-pull |
| Muscle groups | Pectoralis major, deltoids, triceps brachii, pectoralis minor |
| Types of exercises | Compound, isolation |
| Number of exercises | 3-5 |
| Number of sets | 2-3 |
| Number of repetitions | 6-15 |
| Rest days | Yes |
| Rest time between sets | 2-3 minutes |
| Rest time between workouts | 1 day or more |
| Benefits | Muscle recovery, strength gains, muscle size gains, balanced physique |
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Pectoralis major and minor
The pectoralis muscles are essential for the dynamic movement and stabilization of the shoulder girdle and the anterior thoracic wall. They are comprised of the pectoralis major and the pectoralis minor.
The pectoralis major is the larger of the two, covering the whole chest area, while the pectoralis minor is a much smaller muscle located under the pectoralis major. The pectoralis major is innervated by the medial and lateral pectoral nerves, which stem from the brachial plexus. It receives its blood supply from the thoracoacromial artery. The pectoralis minor is innervated by the medial pectoral nerve and supplied by the thoracoacromial artery as well.
The pectoralis major originates from the clavicle, sternum, and ribs, converging into a tendon that inserts on the humerus. This arrangement facilitates arm adduction, flexion, and internal rotation. The clavicular head of the pectoralis major originates from the medial half of the clavicle, while the sternocostal head originates from the sternum and upper six costal cartilages. This muscle is a prime mover in horizontal adduction and internal rotation of the arm, with the clavicular head aiding in arm flexion and the sternocostal head in extension from a flexed position.
The pectoralis minor originates from the third to fifth ribs and inserts into the coracoid process of the scapula. It stabilizes the scapula by drawing it against the thoracic wall and influences scapular depression and protraction, which are crucial for respiration and shoulder function. The fibers of the pectoralis minor ascend superolaterally, angling upward and sideways toward the shoulder. They eventually converge to form a flat tendon that inserts onto the coracoid process of the scapula.
Training the pectoralis muscles can be done through push-pull workouts, which are popular among bodybuilders and athletes due to their optimization of recovery time and promotion of a balanced physique. Push days focus on upper-body muscles that perform pushing movements, such as the bench press or any other pressing exercise. The pectoralis major and minor are targeted during push days as they are essential for pushing motions and pressing movements.
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Triceps
Push day workouts target the muscles used to push weight away from the body. These exercises are mostly upper-body focused, but some trainees may choose to incorporate leg exercises.
The triceps are one of the three main muscle groups targeted during a push day, along with the chest and the shoulders. The triceps brachii are trained during push day, and these exercises can help build strength and size throughout the upper body.
There are several exercises that can be performed during a push day to target the triceps. One example is the flat dumbbell bench press, which is a compound exercise that targets the chest, but also works the triceps and shoulders. Dumbbell presses are preferable to barbell presses because they require each side of the body to work independently, meaning the stronger side cannot compensate for the weaker side. To perform this exercise, trainees lie on their backs on a flat bench with a dumbbell in each hand. They then press the dumbbells up until their arms are straight, before lowering them back down to a 90-degree angle, or slightly lower, before repeating.
Another exercise that targets the triceps is dips. These can be performed with or without weight, depending on the trainee's ability. To perform a weighted dip, trainees position themselves on a dip station or a chair with their hands shoulder-width apart and their legs extended out in front of them at a 45-degree angle. They then lower their bodies towards the ground and push back up.
The cable rope triceps pushdown is another exercise that specifically targets the triceps. To perform this exercise, trainees face a high pulley cable system and grasp the rope attachment. With their elbows to their sides, they extend their arms down and turn their palms down, before slowly bringing their forearms back up while keeping their elbows pinned to their sides.
The overhead triceps extension is another example of a triceps-targeting exercise that can be performed on a push day.
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Deltoids
Push-pull workouts are a style of training that structures workouts based on whether the muscle performs a pushing or pulling action. Push days are a training day that entails working out the muscles that push weight away from the body. These are typically upper-body focused, but some may choose to incorporate leg exercises. Push-pull workouts are great for anyone looking to gain muscle size and strength, including beginners.
The front delts are targeted during push day workouts, along with the lateral delts. The front delts are targeted during exercises such as the dumbbell incline chest press, where the dumbbells are positioned at the sides of the upper chest and then pressed upwards until the arms are fully extended. The lateral delts are targeted during exercises such as the dumbbell lateral raise, where the arms are lifted to the side, and the lateral raise, where the arms are raised in front of the body.
The rear delts, on the other hand, are typically targeted during pull workouts. The rear delts originate from the spine of the shoulder blade and can extend the shoulder and externally rotate it. They are targeted during exercises such as rear delt rows and face pulls.
Overall, the deltoids are an important muscle group targeted during push day workouts, specifically the front and lateral delts. These muscles are essential for a wide range of movements and can be targeted through various exercises.
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Shoulder muscles
Push day workouts are based on exercises that involve pushing loads away from your torso. These exercises target the chest, shoulders, and triceps. The shoulder muscles specifically worked on push day are the anterior and medial deltoids, which form the front and side of the shoulder. The anterior deltoids are responsible for raising the arm in front, while the medial deltoids raise the arm to the side. These muscles also help stabilize the shoulder joint and prevent injuries.
Some examples of shoulder exercises on push day include the dumbbell overhead shoulder press, which can be done seated or standing. For the standing version, you would start with a pair of dumbbells at shoulder height and press them up above your head. It is recommended to keep a slight bend in the elbows. For the seated version, you would start with the dumbbells positioned on each side of your shoulders and elbows below your wrists, then press up until your arms are extended overhead. You would then slowly lower your elbows back down to the starting position.
Another example of a push day shoulder exercise is the flat dumbbell bench press, which also targets the chest and triceps. This exercise is performed by lying on your back on a flat bench with a dumbbell in each hand. You then press the dumbbells up until your arms are straight and lower them down until your arms are at a 90-degree angle or slightly lower. You then press the dumbbells back up until your arms are straight again.
In addition to these targeted shoulder exercises, the shoulder muscles are also engaged during other push day exercises such as the chest fly and bench press, as they are synergist muscles that help with these movements.
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Upper body focus
Push day workouts are a great way to improve strength and muscle size in the upper body. They focus on the muscles that push weight away from the body, primarily the chest, shoulders, and triceps.
The chest muscles, or pectoralis major, are the second-largest muscle group in the upper body. They are made up of two muscles: the pectoralis major, which covers the whole chest area, and the pectoralis minor, a much smaller muscle underneath. Training the chest muscles can improve strength and endurance in the upper body, as well as building a well-toned and aesthetic chest.
The shoulders, or deltoids, are also targeted during push day workouts. Dumbbell raises are often performed to target specific portions of the deltoid muscle group, with different variations targeting different heads of the muscle. For example, lateral raises target the medial head, rear deltoid raises target the posterior head, and front raises target the anterior head.
The triceps are another important muscle group worked during push day workouts. They are essential for the flexion and adduction of the arms and are involved in pressing movements. The bench press, for example, targets the triceps, with the lateral head of the triceps growing at about half the rate of the chest muscles from this exercise.
In addition to these muscle groups, push day workouts often include compound pressing exercises such as the bench press, overhead press, and push-ups, as well as isolation exercises like tricep extensions and lateral raises. Dips are also a great exercise to include, as they target the chest and triceps and can be made more challenging by adding weight.
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Frequently asked questions
Push day is a training day that focuses on the muscles used to push weight away from the body. This includes the chest, shoulders, and triceps.
The bench press is an effective exercise for the chest. Dumbbell incline chest press and skull crushers are also great exercises for building chest muscles.
Seated dumbbell shoulder presses are a good way to target the shoulders. Lateral raises are also an effective isolation exercise for the shoulders.
Close grip bench presses are a great way to work all three heads of the triceps. Dips are also perfect for targeting the triceps.
Push day workouts are typically performed 1-2 times a week, depending on your fitness goals, experience level, and schedule.
