Push Day Workout to Build Strong & Shaped Upper Body Muscles

The incline bench press, a variation of the flat bench press, targets the upper chest for a fuller appearance and engages the front deltoids.

How to perform:

1. Lie on an incline bench with a bar above your head.
2. Secure your stance by pushing your shoulder blades together.
3. Lift the weight until your arms are straight.
4. Lower the weight a few inches from your chest.
5. Raise the weights until your hands are straight.
6. Repeat for the desired number of repetitions.

3. Close Grip Bench Press

For a focused triceps workout, try the close-grip bench press. Change your grip to a tighter posture, closer than shoulder-width apart, extending your range of motion and challenging your triceps.

How to perform:

1. Lie on a bench press with your legs firmly on the floor.
2. Hold the barbell above with your hands a few inches narrower than shoulder-width.
3. Unrack the barbell and bring it in front of you, directly over the shoulder joint.
4. Pull the bar to the rib cage, lower it to your chest, and raise it back to the starting position.
5. Repeat for the desired number of reps.

"The grip closeness is the most misunderstood aspect of the close-grip press. People frequently grab the bar with both hands almost touching, but you don't have to go that narrow."

- Brett Williams, NASM Certified Personal Trainer

According to a study published by PubMed, side lateral raises target the lateral fibers of your shoulder muscles, creating a broader and more prominent appearance [3].

How to perform:

1. Stand with your legs shoulder-width apart, holding a pair of dumbbells.
2. Lift your hands to the side until slightly above shoulder height.
3. Drop your arms back to the starting position.
4. Repeat for the desired number of repetitions.

5. Triceps Pushdowns

The triceps pushdown effectively isolates the tricep muscles using a cable machine.

How to perform:

1. Face the tricep pushdown cable machine, holding the rope attachment or horizontal cable bar with an overhand grip.
2. Adjust the grips at chest height.
3. Use pin-and-place adjustments and add a little weight.
4. Brace your abdominal muscles, tuck your elbows in, and slightly spread your feet apart.
5. Inhale and press down until the elbows are fully stretched but not locked.
6. Keep your elbows close and legs slightly bent, avoiding leaning forward.
7. Maintain a straight back during the pushdown.
8. Return to the starting position in a controlled movement as you exhale.
9. Repeat for the desired number of repetitions.

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Skull crushers, or lying triceps extensions, are done on a bench using dumbbells or a barbell.

How to perform:

1. Lie face up on a bench with a pair of dumbbells, legs flat on the floor.
2. Raise arms over your chest, palms facing each other.
3. Contract the glutes and core, tuck your elbows, and gently bend them to drop the weights an inch over your head.
4. Avoid moving upper arms, anchor shoulders down to isolate triceps.
5. Straighten elbows, stretch arms back over your chest with control.
6. Return to the starting position and repeat for reps.

"By utilizing a bench, you may set your feet on the ground, necessitating different engagement in your core and lower body; engaging the glutes, tucking the pelvis, and maintaining your core engaged and ribs down all need deliberate effort."

- Ash Wilking, Nike Master Trainer & Tonal Coach

7. Dips

Dips are effective bodyweight exercises for strengthening the triceps and upper-body muscles.

How to perform:

1. Grab parallel bars, jump up, keeping arms straight.
2. Lean forward at a 45° angle, bend at the waist, lift toes toward shins.
3. Pull shoulders back and down, holding this posture.
4. Gently lower torso into the dip by bending elbows until upper arms are nearly parallel to the floor.
5. Maintain a firm grip on elbows.
6. Straighten arms to return to the starting position.
7. Repeat for the desired number of repetitions.

Read Also: Is Bench Press Better Than Dips for Chest Exercise

Unlike the bench press, where the bench supports your back, the overhead shoulder press is the ultimate pressing exercise as it requires stability without bench support.

How to perform:

1. Place a barbell on an elevated rack under the chin, about shoulder level.
2. Hold the barbell with both hands and walk back to unrack it.
3. Lift the barbell over the head, ensuring it rests directly above the shoulder joints.
4. Maintain balance by standing straight; avoid leaning back.
5. Lower the bar to the starting position or height of your chest/shoulders.
6. Repeat for the desired number of repetitions.

9. Push-up

Push-ups are a versatile outdoor workout, requiring no equipment.

How to perform:

1. Adopt a high-plank stance with feet together, hands slightly broader than shoulders.
2. Engage glutes and core for stability.
3. Lower your body a few inches off the ground, keeping elbows tucked and head neutral.
4. Push your torso back to the starting position.
5. Repeat for the desired number of repetitions.

"Push-ups are commonly considered an upper-body workout, but they truly engage the entire body. You'll build your arm, chest, and back muscles while strengthening your abdomen and quads."

- Lisa Toscano, Professor of Kinesiology

Read More:

• Can Push-Ups Burn Belly Fat
• Push-Ups for Maximum Chest Gains
• Effective Push-up Substitutes

A push day is versatile, serving purposes such as muscle growth, strength, weight loss, or overall health.

• To enhance weight loss, incorporate hypertrophy-focused push workouts to elevate metabolic rate and calorie burn.
• For muscle building, pair a push workout with a caloric surplus.
• For strength, a push exercise routine challenges you with overhead or barbell presses.

It's Simple to Learn and Remember

Observing and identifying weight pushing or pulling activities doesn't demand extensive knowledge. Even someone new to lifting can choose four push workouts, complete three to four sets, and enjoy a great workout without overthinking.