Push Day Workout Plan
A push day workout should train chest, shoulders, and triceps with intent. The recommended plan starts with bench press: three sets of 8 to 10 reps, going heavy while controlling the descent. Next is pec deck: three sets of 15 reps focusing on a deep stretch and hard squeeze. Follow with overhead triceps extensions: three sets of 5 to 10 reps with fixed elbows for a full stretch. Finish triceps with cable kickbacks: three sets of 10 to 15 reps with full extension and a hard squeeze. Shoulder exercises include machine shoulder press (three sets of 10) and cable lateral raises (three sets of 10 to 15). Lateral raises require no swinging to keep tension on the side delts. The workout covers the entire upper body including chest, shoulders, and triceps. Running this specific workout consistently gets you stronger and changes the upper body. #Fitness
Transcrição (en)
Your push day is missing one thing, a plan that actually covers your entire upper body. Start with the bench press. Three sets of 8 to 10. Go heavy. Control the descent. Drive through the chest, then move to the pec deck. Three sets of 15. Get a deep stretch. Squeeze your chest hard. Now hit overhead triceps extensions. Three sets of 5 to 10. Let the elbows stay fixed. Get the full stretch, then finish the triceps with cable kickbacks. Three sets of 10 to 15. Full extension. Hard squeeze. Now it's time for shoulders. Machine shoulder press. Three sets of 10. Controlled reps, then cable lateral raises. Three sets of 10 to 15. No swinging. Keep tension on the side delts. Chest, shoulders, triceps. Everything covered. Stop throwing random exercises together. Run this push workout consistently. Get stronger and watch your entire upper body change. Save this for your next push day.
