The PERFECT Push Workout (PUSH | PULL | LEGS)

The perfect push workout is a component of a push, pull, legs workout split which is one of the most common training splits for building muscle and strength. In this video, I’m continuing the perfect workout series and bringing you the perfect push workout to build a bigger chest, shoulders, and triceps. Not only am I going to provide the exercises, but I’m breaking down all the sets and reps to make sure you don’t miss out on any muscle gains.

A PPL split is a pull, push, and legs workout program that can be laid out a few different ways, but I’m showing you my favorite. One thing to note is how to sequence this training split; repeating each workout day twice in sequence for 6 straight workout days in a row before a rest day. This option allows for a predictable schedule but compromises rest in the process.

The other way to perform a PPL split is take a rest day after the first 3 workouts. Perform another 3 days and then rest once again. This asynchronous split causes unpredictable rest days, but allows for more recovery which leads to overall better muscle gains.

Below is Push Workout 1:

– Bench Press – 4 x 4-6 (leave 1-2 in the tank)
– Hi-to-Low Crossover – 3 x 10-12 (post-pressing adduction)
– DB Shoulder Press – 4 x 8-10 (standing movement)
– 1.5 Side Lateral Raises – 3 x 12-15 (direct side delt activation)
– Lying Triceps Extensions 3 x 10-12 into DB Waiter Curls – 3 x 10-12
– Rotator Cuff ER – 3 x 15-20 (rotator cuff strengthening and shoulder stability / health)

With any push workout, it is essential to include a heavy compound movement and in this case, it’s the classic bench press. This particular exercises allows for overload on all 3 major pushing muscles, the chest, triceps, and shoulders together. With 4 sets of 4-6 reps, make sure to choose a weight where you can perform in the given rep range with 1-2 reps left in the tank.

Next in this push day is the hi-to-low crossover. This exercise provides adduction of the chest that most pressing movements do not as they don’t allow for the arms to travel across the midline of the chest. Taking the chest through its full range of motion is necessary to get a bigger chest in the long run.

The DB shoulder press is performed standing instead of sitting because pressing your back in the bench while pressing overhead interferes with scapular movement. The utilization of dumbbells in this particular workout not only allows for the bench press to be the compound exercise of choice, but it also helps to expose any imbalances one might have.

The 1.5 side lateral raises allow for direct side delt activation that is ignored in the previous exercises of this perfect push workout, all of which are heavily influencing the front delts. This direct focus on the side delts will help to build overall bigger shoulders.

As we did in the Perfect Pull Workout, we are including both triceps and biceps as a superset here in our push workout. The arms get targeted with a superset with the lying triceps extensions into a DB waiter’s curl. Including both biceps and triceps on a push day accrues for extra volume that is necessary for building muscle.

To finish up this push workout, I included the banded rotator cuff external rotation as our corrective for the day. It is a phenomenal way to build shoulder health and stability, something necessary for any effective push day workout as well as promoting general shoulder health and safety.

Here is what Push Workout 2 looks like:

– Barbell Overhead Press – 4 x 4-6 (leave 1-2 in the tank)
– Underhand DB Bench Press – 3 x 8-10
– Abduction Rows – 3 x 10-12
– Floor Flys – 3 x 10-12
– Triceps Close Grip Bench Press – 3 x 6-8 into DB Curl of Choice – 3 x 10-12
– Pushup Plus – 3 x F

Utilizing both of these workouts will serve as your push workout in the PPL workout split. Alternate these two workouts whenever the push day of the PPL split shows up on the calendar. Remember to select weight that will allow for failure in the prescribed rep ranges, aiming to add more weight each time the workout appears.

Looking for a step by step push pull legs workout split that can help you to build ripped, athletic muscle with a meal plan included? If so, be sure to visit using the link below and check out the AX-1 training program.

For more videos on how to build muscle and strength with a push pull legs workout split, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a new video when one comes out.

Build ripped athletic muscle here –
Subscribe to this channel here –

Best Home Gyms – Total Gym, Worth the Money? A Review

Hey everybody, it’s the end of May. Memorial Day has reoccured, swimwear season has officially arrived! Are you prepared? If not, don’t panic. It’s still very early and you can obtain there. However you have to begin currently. To obtain the body you desire as swiftly as feasible you need to obtain all the devices you can to help you out. The Complete Gym residence health club is one of those devices.

Ab Lounge 2 Instructions – How to Use Ab Lounge 2 Abdominal Exerciser For Toning Belly Muscles

In order to shape your abdominal muscles you need to adhere to Abdominal Lounge 2 guidelines. This device claims to reduce fats from your stomach. The unique jack blade technology used in this machine enables your body to get rid of fats from your tummy. It gives assistance to your head, neck as well as back.

What is the Best Exercise Rowing Machine For Beginners?

There are a few rowing machines that are well fit to new individuals, from such well-respected health and fitness equipment companies as Kettler, Endurance, as well as Honesty. They use a variety of resistance devices, including air, hydraulic, as well as magnetic resistance. For beginners, air or magnetic resistance may be the most convenient to get going with, because the resistance with these types will certainly be straight proportional to the pressure applied by the individual.

Cardiovascular Exercise

Any task on the training of the heart (heart arrhythmias volume x systolic ejection button) a longer period is usually concerned as the cardio workout, such as the range Running, swimming, cycling. All activities that are brief however intense time periods than anaerobic workout, dashing, tennis. The core is the number of your heart defeats per minute, multiplied by the amount of blood pumped by each ventricle of the heart throughout each contraction. As the strength of task raised much oxygen in their job by the growth of muscular tissues the flow of blood to aid the power supply. In addition, the intensity as well as period of task resolution of the energy of the body, which is mainly used for manufacturing of fuel for activity. Warming is a prerequisite for nearly all tasks. The warming of the earth is boost the total performance in the next task or resistance, power a workout to ensure that you can use various tasks, such as a treadmill, go across trainer, biking, running staircases, and so on

Kettlebell Force – The Strength and Conditioning Professional’s Best Friend!

If you are a strength instructor or strength professional that has the duty of looking after a group of athletes on a day to day basis then you require to listen to read this write-up. Allow yourself a minute to check out about exactly how kettlebells are mosting likely to be your friend!

The Kettlebell – A Force of One!

Streamline and magnify your fitness with making use of an ancient tool that will change your body for life. Permit on your own a minute to review how you can create your whole health and fitness program around the use of an iron ball!

Does the Slendertone Ab Belt Work? Find Out Today

Nowadays one can not reject the reality that gaining weight is normal to every person. It is also obvious that individuals attempt to find much easier ways to lose weight and improve, healthier, as well as fitter bodies in a brief amount of time. The rising of paid announcements that recommend products that deal with the need of dropping weight is unthinkable.

Bug Repellent Athletic Shirts and Fitnesswear

Insects won’t go near you if you wear these clothing. Never mind the off spray and also sticky pest repellent cram. This stuff is an absolute need to for summer runs, marathons and also exercising out doors.

Ab Roller Workout Device Review – Why Ab Circle Pro is Better Than Ab Roller For Toning the Belly

Stomach muscle is considered to be the hardest muscle mass in our body to sculpt. Abdominal muscle roller exercise device declares to strengthen your abs by shedding those extra fats from your body. You can carry out different exercises such as fundamental crisis, oblique crisis, increased knee, raised straight leg, bicycle and also double problem. This equipment is included on various television shows consisting of Oprah and also The large idea Donny Deutsch. This device sustains your spine throughout your workouts and also stimulates all-natural motions. This gadget normally works as supporter.

A Fitness Home Gym Can Be a Great Alternative

Having your own home gym will certainly manage you much more chances. As opposed to having to leave the house to go to the gym, you can quickly construct muscular tissue in the convenience of your very own residence. You can purchase any of the devices for your home health club that you will certainly desire and also make your very own residence just as efficient as the health club.

You May Also Like