{"id":23248,"date":"2023-07-24T14:00:12","date_gmt":"2023-07-24T13:00:12","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/the-core\/?p=23248"},"modified":"2024-01-09T10:10:42","modified_gmt":"2024-01-09T10:10:42","slug":"push-day-workouts-exercises","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/push-day-workouts-exercises\/","title":{"rendered":"Push Day Workout & Exercises"},"content":{"rendered":"

Push day is a crucial component of any well-rounded fitness regimen as it targets the muscles at the front of your body. Here we look at everything you need to know about push day, exploring the principles behind building a strong, functional and aesthetic anterior.\u00a0<\/span><\/p>\n

Whether you\u2019re a novice lifter or advanced, we provide evidence-based information on the most effective push exercises, push workouts and push day routines.<\/span><\/p>\n

What is a push day workout?<\/b><\/h2>\n

During a push day, you focus specifically on three muscle groups: the chest, shoulders, and triceps. In a PPL split, this type of workout is performed one or two times a week Alongside <\/span>pull day<\/b><\/a> and leg day workout<\/a><\/strong>.<\/span><\/p>\n

Push days are often split into two: chest and shoulders (or push day one and push two). Chest begins with a heavy compound movement such as bench press, while shoulders with overhead press.\u00a0<\/span><\/p>\n

Which muscles does push day work?<\/b><\/h2>\n

\"push<\/p>\n

What are the best push day exercises?<\/b><\/h2>\n

Flat Bench Press<\/b><\/h3>\n

One of the king compound movements and three pillars of powerlifting, the bench press is an essential movement for push day.\u00a0<\/span><\/p>\n

In terms of muscles the bench press works<\/a>, it mainly involves the pectoralis major and anterior deltoid, but also works the core and forearms.<\/span><\/p>\n

This movement can also be done with dumbbells. This movement demands greater control from your chest to keep the dumbbells steady. For this reason, it\u2019s a more difficult movement than barbell bench press.<\/span><\/p>\n

Most of you will be familiar with this movement, so we\u2019ll spare you the basic details. But here\u2019s a couple of advanced tips that many people get wrong:<\/span><\/p>\n