The Best Science-Based PUSH Workout For Growth (Chest/Shoulders/Triceps)

One of the most effective muscle-building workout routines you can use is the push pull legs split. In the push workout for mass, you train all of your upper body pushing muscles (chest, shoulders, and triceps). In the pull workout, you train all of your upper body pulling muscles (back, biceps, and rear delts). And in the legs workout, you train your entire lower body (quads, hamstrings, calves). The push pull legs workout is so effective because it trains each major muscle group at the optimal training frequency of 2x/week, allows plenty of recovery time for each muscle, and can be tailored to each individual. In this video, I’ll show you how to get started with the push pull legs program by going through exactly how to set up one of your push day workouts for the week.

The first chest exercise to include in your push day workout is the incline barbell bench press. To maximize the activation of the upper chest and prevent the front delts from taking over, an angle of 30 degrees is optimal. A narrower grip may also boost upper chest activation and decrease front delts compensatory activation.

The second exercise is a shoulder exercise called the standing dumbbell shoulder press, used to target the front and lateral regions of the shoulders. It elicits significantly greater front, side, and rear delt activation when compared to its barbell or seated counterparts, likely due to the greater stability requirements of this movement.

Next, we’ll be using the flat dumbbell press to emphasize the mid chest during your push workout. For this exercise, I recommend to incorporate a slight 1-2 second pause at the bottom position of each rep – at least periodically. This not only adds some more variety, but also helps build more strength out of the bottom position.

Next we’re going to move onto dumbbell lateral raises to prioritize the side delts. To potentially make the lateral raise even more effective, you can slightly lean in the direction of the raise. By leaning away, you’re able to remove the beginning portion of the raise and as a result shift slightly more tension onto the delts and away from the supraspinatus.

Next, it’s time to target the lower chest with a seated decline cable fly in the push portion of your push pull legs workout. The high to low motion implemented here enables us to apply the tension in direct line with the lower fibres of the chest, and the supination of the wrists at the end will heighten the lower chest contraction you experience by enabling the elbows to travel inward to a greater degree.

Lastly, we’re going to move onto a triceps exercise called incline dumbbell overhead extensions to target the long head of the triceps. Which is important given that it’s responsible for most of the mass of your triceps and has yet to receive much attention from our previous pushing exercises compared to the other triceps heads.

That’s all I have for the push workout of the push pull legs program! It’s crucial that you not only have a reason behind each and every exercise that you perform in your workouts but also pay close attention to how exactly you then go about executing them, as the devil really is in the details.

And for a step-by-step program that takes care of all the guess work for you and shows you exactly how and what to workout week after week to build muscle most effectively with science, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below:
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FILMED BY: Bruno Martin Del Campo

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