1. bench press. bench press. the bench press is a classic barbell exercise that works your chest, front delts, and triceps. it is highly effective for developing the chest muscles, which can increase 10–20% in muscle thickness over 2–3 months of bench press training in untrained persons. 1 2 3. The perfect push workout is a component of a push, pull, legs workout split routine which is one of the most common training program splits as it creates increases in muscle mass and strength gain. a ppl split is a pull, push, and legs training plan that can be performed six days in a row, repeating the three day split followed by a rest day.
10 15 reps. lateral raises. 3–4 sets. 12–15 reps. a classic push day workout is built around a horizontal press, such as the bench press, chest press machine, or, my personal favourite, the weighted dip. the incline press, push up, or landmine press comes next, giving your upper chest and front delts a bit more work. Push back up to the starting position, focusing on using your triceps and chest. lie on an incline bench set at 15 30 degrees, holding dumbbells directly above your chest. with a slight bend in your elbows, lower the dumbbells out to the sides. squeeze your chest to bring the weights back up to the starting position. Squeeze your shoulder blades, abs, and glutes. press the dumbbells straight up above your chest. drive your shoulders into the bench and squeeze your glutes. open up your arms and lower them down. Set 2: 100 pounds x 8. set 3: 100 pounds x 8. set 4: 100 pounds x 8. workout 5. set 1: 105 pounds x 8. set 2: 105 pounds x 7. set 3: 105 pounds x 6. set 4: 105 pounds x 5. as you can see, in workout four, once you’re able to do 8 reps in all 4 sets, you add weight in workout five and repeat the cycle.
Squeeze your shoulder blades, abs, and glutes. press the dumbbells straight up above your chest. drive your shoulders into the bench and squeeze your glutes. open up your arms and lower them down. Set 2: 100 pounds x 8. set 3: 100 pounds x 8. set 4: 100 pounds x 8. workout 5. set 1: 105 pounds x 8. set 2: 105 pounds x 7. set 3: 105 pounds x 6. set 4: 105 pounds x 5. as you can see, in workout four, once you’re able to do 8 reps in all 4 sets, you add weight in workout five and repeat the cycle. Coach’s tip: pinch your shoulder blades together before you unrack the barbell and keep them retracted as you bench to improve your stability and strength. sets and reps: try out 3 or 4 sets of. The perfect push workout: final word. we just laid out two awesome push day routines that will help you build muscle and strength. to maximize this plan, make sure to follow a proper diet (lots of protein!) and get adequate sleep for recovery. both of these can have a massive impact on not only your muscle growth but your muscle soreness as well.
Coach’s tip: pinch your shoulder blades together before you unrack the barbell and keep them retracted as you bench to improve your stability and strength. sets and reps: try out 3 or 4 sets of. The perfect push workout: final word. we just laid out two awesome push day routines that will help you build muscle and strength. to maximize this plan, make sure to follow a proper diet (lots of protein!) and get adequate sleep for recovery. both of these can have a massive impact on not only your muscle growth but your muscle soreness as well.
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