Are you ready to take your push workouts to the next level? If you’re looking to achieve optimal muscle growth in your chest, shoulders, and triceps, then you’re in the right place. In this post, we’ve designed the ultimate push workout plan that will help you accelerate your gains and build lean muscle mass. Whether you’re a beginner or an experienced lifter, our step-by-step guide will take you through the best exercises and techniques to achieve your fitness goals. So, let’s dive in and get ready to push your muscles to the limit!
The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)
If you’re looking to add some muscle mass to your upper body, then you’ve come to the right place! This article will be your ultimate guide to the push workout for muscle growth, specifically targeting your chest, shoulders, and triceps.
Introduction
As a content creator and Canadian natural pro bodybuilder, I’ve dedicated my life to the pursuit of a strong and healthy body. So, you can trust me when I say that I’ve put together the perfect push workout for you.
Before we get started, I want to mention that the video covers the first Push Day of the Ultimate PPL System, which is available for purchase at a discounted rate of 30%. Also, if you’d like some additional resources to help you with your body recomposition, you can sign up for our monthly research review or try out the MacroFactor Diet App for free for two weeks.
Now, let’s dive into the ultimate push workout for chest, shoulders, and triceps!
The Workout
Warm-Up
Before getting into the workout, getting yourself warmed up is important to avoid injuries. Begin with a quick cardio warm-up to increase your heart-rate and get your blood pumping. After that, perform these exercises for a proper warm-up that prepares your body for the workout:
- Warm-Up Pyramid Bench Press: This exercise will prepare your chest, shoulders, and triceps for the workout ahead. Start with a lighter weight, and gradually work up the weight. Do 3-5 sets of 8 reps.
Main Workout
Now that you’re warmed up, it’s time to hit the main workout. The following exercises are designed to target your chest, shoulders, and triceps.
- Larson Press: A hybrid exercise that will target both your chest and shoulders. Start with a weight that you can comfortably do 8 reps with, and then increase the weight for each set. Do 3-5 sets of 8 reps.
- Standing Dumbbell Arnold Press: This exercise will focus mainly on your shoulders. Choose a weight that allows you to do 8-12 reps per set. Do 3-5 sets.
- Triceps Pushdowns: This exercise will target your triceps. Choose a weight that allows you to do 12-15 reps per set. Do 3-5 sets.
- Incline Dumbbell Press: This exercise is again focused mainly on your chest. Choose a weight that allows you to do 8-10 reps per set. Do 3-5 sets.
- Close Grip Bench Press: This exercise will place tons of focus on your triceps. Choose a weight that allows you to do 6-8 reps per set. Do 3-5 sets.
- Machine Shoulder Press: This exercise will focus mainly on your deltoids. Choose a weight that allows you to do 10-12 reps per set. Do 3-5 sets.
By the end of the main workout, your chest, shoulders, and triceps should have been exhausted. Rest for a short while before moving onto the final exercise.
Finisher
The final exercise will test your endurance.
- Body-Weight Triceps Dips: This exercise will burn out your triceps. Perform as many reps as possible in one go.
Conclusion
Following this ultimate push workout for chest, shoulders, and triceps, you can expect to see some serious gains. But, before attempting this workout, it’s crucial to understand that I’m not a medical professional, and my workouts may not be suitable for everyone. So, please read the disclaimers and consult with a professional before attempting any workout routine.
And, as always, I promote only the best Rise Gym Apparel and PEScience Supplements to help you excel in your fitness journey.
FAQs
1. What is a push workout?
A push workout is a type of resistance training that targets the muscles of your chest, shoulders, and triceps. It involves exercises like bench press, shoulder press, and dips.
2. How often should you do a push workout?
That depends on your fitness goals and your current training program. Ideally, you should do a push workout at least once a week, but not more than two or three times a week.
3. Can women do this workout?
Yes, of course! This workout is suitable for both men and women who are looking to build strength and muscle mass.
4. Do I need any equipment to do this workout?
Yes, you need access to a gym or home gym with equipment like dumbbells, barbells, and machines to perform this workout.
5. How long should this workout take?
This workout should take around 45 minutes to an hour, depending on how many sets and reps you do and how much rest you take between exercises.