Best push exercises : Push-Pull-Leg Series Part 1

 

In the previous article we talked about 'best pull day workout', now in this article we are going to talk about best push day workout. 

If your beginner and you are following Push-pull-leg split program and its your push day then this is article is for you. 

In push day those exercise are meant to be done in which muscle tend to required push the weight., like muscle of Chest, Triceps, Shoulders. 

Here are the best push exercises for your guys have a look and note it down:

1. Bench press

One of the most popular and effective exercise for chest. it targets the chest, shoulder and triceps. 

How to do

Lie down on your back on the flat bench and grab the bar wider than your shoulder width. now bring the bar down toward the chest as your breath in, pause here for a couple of secs and push the bar toward the ceiling slowly as you breath out.

Set - 4

Rep- 15-20 till failure

Rest- 60 secs

Related article: Can an exercise treat Gynecomastia? : Gynecomastia

 

 2.  Cable crossover

Cable cross-over is a isolation move that targets the chest muscles. it gives the definition of your chest muscles.

How to do 

First of all set the handles of the pulley at the highest level now stand in the center of the machine. keep your back straight, spine neutral and bend your torso slightly forward. Now pull both the handles down with bend elbow, squeeze your chest and hold for a sec and return to the starting position.

Set- 4 

Rep- 15-20 till failure

Rest- 60secs. 

 Related article: Home workout to lose chest fat

 

3. Lateral Raise

Lateral raise dumbbell is best exercise to build wide shoulders. 

How to do

Stand/sit with dumbbell in each hand, keep your back straight, now slowly lift the weight out to your side until your arms are parallel to the floor and keep your elbow slightly bend for better movement. now return back to the normal position and repeat. try to do this exercise in slow movement to feel every rep. 

Set: 4

Rep: 8-10 till failure

Rest: 1 min

 

3. Dumbbell overhead press

This exercise helps increase strength to lift heavy weight and also train deltoid muscles of the shoulder.  

How to do 

Stand (or seated) straight and keep your back straight, now hold the dumbbell with each hand, at the shoulders, now exhale and raise the dumbbell above the head with slow movement now return to the starting position with a little pause. 

Set: 4

Rep: 10-15 till failure

Rest: 1 min

 

 

 

3. Cable rope triceps pushdown 

It is one of the most common triceps exercise.

How to do

Fix the cable on station's high pulley, now grab the rope with tight grip. keep your arms bent, fixed your upper arms in a place. 

Keep one thing in your mind that upper arm should not move. now push the rope down until your elbows are locked and return to the same position. 

Set- 3

Rep- 10-12 till failure

Rest- 60 secs

 

Related article: Want Bigger Triceps : 5 best exercise for triceps

2. EZ bar skull crusher

This exercise is best to train your long head of tricep

How to do

Lie down on your back and grab the bar with your hands turns toward each other and make your arm straight perpendicular to your torso.

Bend your elbows and slowly lower the bar toward your forehead, pause for a sec and return to the starting position.

Set- 3

Rep- 10-12 till failure

Rest- 50 secs

 

 

Also read: Best pull exercises : Pull day workout

 

 >> Leg day workout: Push-Pull-Leg Series Part 3

 >> Best pull exercises : Push-Pull-Leg Series Part 2