Push Workout Routine To Getting a Powerful Upper Body

The purpose of this article is to teach you how to organize and follow a push workout routine, also known as the “push day workout”. 

In this article, you will learn how to organize and follow a push workout routine, also known as the “push day workout”. The push workout includes all the major exercises that work on the upper body muscles.

These chest and shoulder exercises can take advantage of the excess calories to strengthen them and gain more muscle in that area. But here is a set of exercises that you can practice to target the muscles of the upper body without the need for extra calories.

Best Push Workout Routine

Chest Exercises:

Barbell Bench Press in Push Workout Routine

This is the best chest workout ever. And no matter how numerous the goals of bodybuilders are, you will not find an exercise schedule without a bench press as one of the basic exercises. The reason is simply that this exercise targets all parts of the chest. In addition to strengthening the muscles of the shoulders, and triceps.

• Lie on a flat bench, lift your chest and squeeze your shoulders, with your feet on the floor.
• Hold the bar with your hands with a full fist and a straight wrist.
• Take a deep breath and raise the bar from the stand by straightening your arms, making the bar at the level of your shoulders.
• Slowly lower the bar until it touches the middle of your chest, making sure your forearms are perpendicular and holding your breath down.
• Raise the bar up again while exhaling and make sure that your lower back is fixed to the bench.

Although the bench press is a simple and easy exercise, it is an artistic movement. The more accurate you perform it, the more useful and safe it is.

Dumbbell Bench Press

• Lie on a flat bench and hold the dumbbells to your knees.
• Push the dumbbells with your knee “one at a time”.
• The dumbbells should be at shoulder level, and your elbow should be at a 90-degree angle to the floor.
• As you breathe in, use your chest to push the dumbbells up.
• Descend slowly until you reach the starting point again. Then repeat.

Dumbbell Flyes in Push Workout Routine

• Lie on a bench, while the dumbbells on your knees.
• Lift the dumbells up using your knees.
• Raise your arms at the highest point.
• Lower the dumbbells in an open arc-like motion.
• During the movement, your arms must be steady, Make sure that the movement is in the shoulder only.
• Lift the dumbells again, and try to be in the same arch trajectory as you descend.
• Repeat the process until you have finished your set.

Low Cable Crossover in Push Workout Routine

One of the best exercises for the upper chest, it reduces pressure on the shoulder joints, as it enhances blood pumping to the chest muscle.

• Put the cable handles into the lower pulley of the machine, and select the appropriate weight.
• Take a step forward, hands below your waist, and bend the arm very slightly.
• Lift the cable forward so that your hands point toward a center point in front of your chest.
• When your hands touch each other, squeeze your chest and slowly lower back to the starting point.

Dumbbell Rear Delts

It is the best posterior shoulder inflating exercise according to the results of EMG research tests.
The exercise can be performed with the waist bent or sitting on the edge of a chair.
You should include this exercise on shoulder day because it will definitely strengthen the back shoulder muscles, reducing the chances of shoulder injuries.

• With a dumbbell in each hand and your chest flat.
• Bend your knees slightly with your eyes fixed on a point on the floor directly in front of you.
• Bend at the hips until your torso is almost parallel to the floor.
• Firmly lift the dumbbells up and out on your side in an arc until your upper arms are parallel to the floor.
• Pause at the top for compression.
• Lower the dumbbells again on the same track.
• Pause before the endpoint and raise the dumbbells again to stay in pressure.

Shoulder Exercises:

Arnold Press in Push Workout Routine

This exercise is very important to give the shoulder muscle a three-dimensional shape because it hits the entire three parts of the shoulder with a greater range of motion compared to the dumbbell push-up.

“This exercise is advanced and shoulder injury may occur if you do not perform it correctly, if you suffer from a shoulder injury avoid it”

• Sit on a bench with your back supported, dumbbells at chest level in your hands, and your palms toward your body.
• Raise the dumbbells, rotating your hands outward, until your arm is straight.
• Lower the dumbbells again, turning your palms toward your body.
• Repeat the process.

Cable Front Raise

• With the D-handle in your hand, stand with your back straight and the handle down
• Put your other hand on your waist to create balance.
• Lift the cable firmly upwards with your arm straightened until it is parallel to your shoulder.
• Descend slowly, while you are in control of the weight.
• After completing the set, repeat with your other shoulder.

Dumbbell Side Lateral Raise Push Workout Routine

• Stand straight with your feet shoulder-width apart and your head straight.
• Hold the dumbbells at your sides.
• Lift the dumbbells up without pushing the body.
• Keep your hand and elbow together at the same level.
• Pause for a moment when your arm is at shoulder level.
• Repeat.

Cable Lateral Raise

If you want to target the lateral shoulder muscle, in particular, this exercise is very wonderful. The most important thing that distinguishes it is the stability of the range of motion and pressure throughout the exercise on the target muscle.

You can also grab the rope from behind your back. This will put more load on the front shoulder muscles if you have weak ones.

• Hold the D grip by your side.
• Slowly raise your arms until they are parallel to the floor.
• Get down while you are completely weighted.
• Raise again and switch your other arm.