Skip to main content

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 !

Comments

Post a Comment

Popular posts from this blog

Don’t Skip Leg Day ! Here Are The Benefit

1. Strong Foundation for Every Move Imagine your body as a majestic building. Without a strong foundation, the upper parts would be fragile. Similarly, our bodies, our legs are the strong foundation. When we train our legs, we build the stability needed for everyday activities like walking, running, even when we're just sitting or standing. So, don't neglect leg exercises, as they're the foundation for all our movements! 2. Turbocharge Your Metabolism Not only does shaping strong legs, but leg exercises also rev up your metabolism. Picture your legs as an inbuilt calorie-burning machine. When you train your legs, you're stimulating major muscles to work harder, and the result? Your body's metabolism skyrockets, helping you burn fat even while at rest! So, every time you put your legs into exercise, you're also igniting your fat-burning furnace. 3. Boost Testosterone for Muscular Growth  Gentlemen and ladies, listen up! Leg workouts aren't just about conqueri...
Post a Comment
Read more

Don't Miss These 6 Exercises on Your Pull Day for Maximum Gains!

Pull Day is a crucial component of a well-rounded workout routine, targeting the back, biceps, and rear deltoid muscles. To maximize muscle growth and achieve a strong, muscular physique, incorporate these six exercises into your pull day program to maximize your gains: 1. Bent-Over Row This compound exercise is a staple for building a thick, muscular back. By bending over and pulling the weight toward your abdomen, you'll activate the lats, rhomboids, and trapezius muscles, promoting overall back development. Proper form is essential to reap the maximum benefits of this exercise and prevent lower back injuries, which are common in this movement. Check this out for the movement : https://youtube.com/shorts/Nqh7q3zDCoQ?si=Et1g386wkvlJ7e3E 2. Lat Pulldown   The lat pulldown is a fantastic exercise for isolating and developing the latissimus dorsi, the largest muscle in your back. By pulling the bar down toward your upper chest, you'll feel an intense contraction in your lats, op...
Post a Comment
Read more

10 reasons why Weightlifting is essential for building muscle mass.

  Hello Guyss, my gym bro in every universe ! Let me introduce myself. I'm Thomas Kurniawan Sukma Jati, a student from Yogyakarta State University. One of my passions is Gym or Fitness. In this blog, I'm excited to share all my knowledge about my knowledge on gym. Oh, by the way, I used to be very skinny, but through consistent gym routines, I've managed to achieve a fitter and more ideal body shape through weightlifting at the gym for about 1.5 years( 58-64kg). You could say I'm a beginner, haha, but I'll still share what little knowledge I have, as well as insights from various sources, to help you beginners who are just starting out in the gym to not be confused when starting weightlifting exercises. Oh yeah I almost forgot, my motto is "kaizen" The Kaizen motto is "Kai" which means change and "Zen" which means good or better. So, literally, Kaizen means "improvement for good" or "improvement for good". The main i...
Post a Comment
Read more