Do you wish to strengthen your upper body? Push day exercises are the answer.
Push day exercises must be a part of every fitness enthusiast’s workout routine. Push days focus on strengthening every muscle in your upper body, including the shoulders, triceps, and chest.
Here is a list of some of the best chest exercises for push day that you can integrate into your workout routine for a pumped-up chest.
5 Push Day Exercises
Here is a list of the top 5 push-day exercises to feel the upper body burn.
Pro tip! Before beginning these workouts, we recommend stretching exercises or searching best yoga for beginners online to get your muscles working.
1. Push-Ups
Pushups are a widely practiced activity regarded as one of the best chest exercises for developing upper and lower-body strength by many experts. You can perform a beginner’s pushup if you’re just getting started, or you can perform the more difficult variations designed for experienced exercisers.
Create a high plank pose with both feet together, the body straight, and the hands aligned with shoulders before performing a pushup. Stabilize the body, and contract the core and glutes.
Next, drop the torso so your chest almost touches the ground. While maintaining your head in a neutral position with the elbows pulled inwards close to the body. Maintain the position for a few seconds and repeat this a few times to feel your pecs burn.
2. Bench Press
The bench press offers several benefits, like boosting one’s endurance for daily tasks and enhancing muscle growth and strength.
A 2017 research found that the shoulders, arms, and pec muscles are worked during the classic bench press workout, which involves resting the body on a flat surface and pushing a barbell upward and downward at chest level.
Hold the barbell and move the feet far back towards the butt while maintaining them in a flat position on the ground to do a bench press. Avoid curving the back during the exercise, hold the core tight, and keep the spine relaxed.
Now, carefully raise the weights from the bench and bring the barbell to your chest. When you do this, you will notice your elbows naturally bend to the sides of the body.
An easy way to know when to stop lowering is when the elbows reach near the lower side of the bench. As you lift the barbell back to its original position, plant your feet firmly on the ground. Do at least five reps and three sets.
3. Bench Dips
The dip workout focuses on the triceps, chest, abdominal, and shoulder areas. Dips are excellent for increasing flexibility, strength, and muscle mass. There are different dip varieties, but today we’ll concentrate on bench dips.
Even though the name of the workout is bench dips, you can perform it on a chair as well. Bench dips may be strenuous on the shoulders, particularly if you allow your hip to slip too far ahead.
Maintain an upright posture as near the bench as you can. Doing so will help reduce excessive shoulder strain. Make this practice more challenging by placing your feet on another elevated surface.
4. Triceps Pushdown
Triceps pushdowns are the best workout for strengthening your triceps and a powerful exercise that can be done using a cable to work your triceps muscles.
Your triceps will be tested when doing this workout, so you will likely feel a burn. If the burn is excessive, we recommend taking it slow.
Position the hands apart and grasp the pulley machine’s bar. Drag the bar down, so your arms remain completely extended while keeping the elbows close to the sides.
Return the arms to their initial posture after letting go of the bar. Repeat this exercise a few times.
5. Chest Flys (Cable)
A chest fly is ideal for strengthening your pec muscles, shoulders, and arms. There are several variations of chest flys. However, you may concentrate more on training your pec regions by doing the cable chest fly.
Set the machine’s pulleys to your chest’s height to do the cable chest fly. Now grasp the handlebars while maintaining a tight core and a good posture.
To put pressure on the wires, move forward while raising the arms to the sides with your palms facing ahead. Put the front foot forward and gently bend the elbows, careful not to let them go behind the shoulders.
Lastly, extend the hands into broad arcs ahead of you while stopping until your hand’s come in contact, then gently returning to the starting point.
Concluding Thoughts
Now that you know the key to getting pumped up pecs include the above-mentioned push-day exercises into your training program, and you’ll see results in no time. If you want to reach your goals faster, check out FitEngine.
We offer different exercise routines like the best dance workouts and affordable yoga classes in New York that target your body’s muscles, including the pec, triceps, and shoulder muscles. You can also sign up for a flexibility mobility workout or dance classes workouts NYC.
For further details, contact us now.
