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Don't Forget These 6 Moves on Your Push Day for Maximum Gains!

Push Day is a crucial moment to build the upper body muscles. With a focus on the chest, shoulder, and triceps muscle groups, this day presents an opportunity to push your limits. Here are 6 push day moves you must include to achieve significant muscle mass gains:


1. Incline Press 

This classic move directly targets the upper chest or pectoralis major muscles. By inclining the bench at a 30-45 degree angle, you create a more challenging contraction and increase the intensity on the upper chest muscles. Each time you press the weight up, envision the chest fibers expanding and strengthening to the maximum. You can perform this exercise using a chest press machine, dumbbells, barbells, or a smith machine. Check out this video for proper form:

Incline Dumbbell Press : https://youtube.com/shorts/PGXDLiwBT1I?si=HvuMdOKMdon8YPfe


2. High to Low Cable Fly

Don't miss this effective cable move for the lower chest! As you pull the cables from a high to low position, the pectoralis major and minor muscles work through the full range of motion. Feel the burning sensation as both chest muscles are fully activated. Use a weight that's not too heavy to focus on isolating the muscles properly. 

Check this out for the movement: https://youtube.com/shorts/kHs4cHcu5b0?si=X951t_XlIrANG_cF


3. Shoulder Press

Strong, rounded shoulders are the dream of every gym rat. In the shoulder press, each time you push the weight overhead, the front (primary), side, and rear deltoid muscles contract simultaneously. This is the ultimate way to build powerful, impressive shoulders. You can do this move with dumbbells, a smith machine, or a shoulder press machine.

Dumbbell Shoulder Press: https://youtube.com/shorts/OLePvpxQEGk?si=sYAgnqOJg2xrK_jq

  

4. Pec Deck Fly

Refocus on the chest muscles with this specialized machine. As you pull the two handles together, this move creates a maximum contraction in the pectoralis major and minor muscles. Feel the intense burning sensation in your chest! And enjoy the pump.

Check this out for the movement: https://youtube.com/shorts/g3T7LsEeDWQ?si=ycsZkXVS1yYbKO0O


5. Lateral Raise

Having wide, muscular shoulders is everyone's dream. With the lateral raise, you're on the right track! This exercise directly targets the side deltoid muscles, creating the appearance of strong, impressive shoulders. Use lighter weights for better reps and isolation in your shoulders.

Dumbbell Lateral Raise: https://youtube.com/shorts/JIhbYYA1Q90?si=ehfQ8Bmg_UFMYFGo


6. Triceps Pushdown

What's a push day without focusing on the triceps? The triceps pushdown is a staple exercise to develop strong, well-defined triceps muscles. As you push the weight down with straight arms, you'll feel an amazing contraction and pump in your triceps.

Rope Triceps Pushdown: https://youtube.com/shorts/1lfuZnNfkQM?si=duufnu8AcvdXq2hB


Here's a Video I made at my push day routine:


Don't underestimate the power of these 6 moves in delivering significant muscle mass gains. With proper technique, consistent intensity, and an unwavering will, you'll soon witness amazing results. Incorporate these exercises into your push day routine and get ready to embrace an incredible body transformation! Let's make bigger muscles !

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