4-Push Day Workout 

Hearing to push day workout seems to be that the person is hitting today heavy weights and will spend more time in the gym.  

Well push day workout is not that. 

Or if you’re a beginner you must heard of these words like, ‘today is pull day or today is my leg day’.  

Push day workout is a part PPL split routine. Its full name is push/pull/legs workout. More defined- 

In push day, you train the upper body pushing muscles which are chest, shoulders, triceps.  

And In pull day, you train the upper body pulling muscles which are back, biceps, and forearms. 

In legs day, you train the lower body muscles which are quads, hamstrings, calves and abdominals.  

Adding push day to your workout Is like building up a strong structure to build up muscles.  

In this article, we were discussing about the Push Day workout.  

What is push day workout? 

Push day workout is a part of PPL split routine, which is designed to build some specific type of muscles.  

This exercise mainly targets chest, shoulders, triceps.  

Push day has been for long time. It mainly helps you to maintain and build more stronger muscles.  

As you know maintaining muscles is very tough than building muscles.  

Push day allows you to target your upper body muscles twice a week. Like, 

Monday- Push Day  

Tuesday- Pull Day 

Wednesday- Legs Day  

Thursday- Rest 

Friday- Push Day 

Saturday- Pull day 

Sunday- Legs Day   

This is the most common schedule we have seen, or you may edit it to your own comfort.  

Like if you went to the gym 4 days in a week, you can do alternate workouts in which you feel comfortable. 

It doesn’t matter which days you choose as long as you never do more than two days in a row. 

Why Use A Push/Pull/Legs Split? 

In this Push Day all the upper body related muscles are trained together in the same workout, that’s why it becomes the most efficient workout to build stronger muscles. 

PPL day allows you to recover your muscles by training different muscles at different days. 

This means that you will get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap. 

For example, when you train chest with say bench press, you are also hitting your anterior deltoids and triceps hard. And when you train shoulders you are again involving your triceps. So it makes sense to work these all together in the same workout for maximum synergy and effectiveness. 

Who Should Use a Push Day? 

The push day split is ideal for all the fitness lovers, one can be beginner, intermediate or an advanced trainee. 

More specifically though, if you are just starting out or have not had much in the way of results from your efforts so far, you’ll almost certainly do best with a full body workout routine, training three days per week. Stick with this for at least six months – more if you are still progressing well. 

Once you hit the intermediate stage however you’ll probably find you’ll do better with an upper/lower split routine training three or four days per week. And this is in fact one of the best ways to train for the vast majority of the population. 

But at any time past the beginner stage you may find the push/pull/legs split suits you better. Or you may wish to alternate upper/lower splits with a push/pull/legs split in order to derive all the benefits that each has to offer. 

Either way the push/pull/legs split is an extremely effective method of training that is certain to give you exceptional results if you apply yourself to it diligently. 

Push day workout 

Chest fly-  

Grab your dumbbells and carefully lay down on the flat bench.  

Then straight up your arms and make your upper body tight. Make your arms straight up to the level of your chest.  

Make your hands move to the opposite direction as shown in the picture.  

Only make your arms straight when came back forth, give a slight bend to your arms when make your arms away from the chest.  

And make sure you keep your breath in control. Breath in when you make your arms away and breath out when you call them back.  

Shoulder press- 

Sit down on your seat bench and then grab your dumbbells. 

Then make sure your feet Is touched to ground and hold the dumbbells to your shoulders with your wrist in front,  

Lift up your arms and get them down slightly away from your body like in the picture.   

Breathe in when you take your arms down and breath out when you lift them up.   

Incline bench press- 

Sit down on the incline bench and lay back to the bench and most importantly pinch your shoulders as it helps you to do more reps and you don’t feel strain after wards. 

Main thing to take care is that keep your elbow near to your body, do not keep them away from your body. As you can see in the picture.  

It is because keeping your elbow away from body makes your shoulders to get all the pressure which in long time you will get paining in shoulders.  

You can step out your feet or make tucked in or in any way you feel comfortable.  

Breath in lowering it and breath out when moving up.  

Bodyweight triceps dips-  

Sat down on the flat bench or anything which is flat and sturdy as you don’t want to get injury. And make your back straight.  

Take your hands and place it near your hips and with the helps your hands stand up your upper body and keep your core tight. Also, make sure your neck overall up means not sagging like in the picture.  

Then move your feet outwards and make sure your heels are only touching the ground.  

And slowly bend your elbows and move your body to the ground as much as possible.  

Breath in while you are going down and breath out when coming up.  


Here are examples of training splits for beginners and intermediate and advanced lifters: 

For beginners  

  • Day 1: push 
  • Day 2: rest 
  • Day 3: pull 
  • Day 4: rest 
  • Day 5: legs and core 

For Intermediate 

  • Day 1: push 
  • Day 2: pull 
  • Day 3: legs and core 
  • Day 4: rest 
  • Day 5: push 
  • Day 6: pull 
  • Day 7: legs and core 

For advanced  

  • Day 1: push 
  • Day 2: pull 
  • Day 3: legs and core 
  • Day 4: push 
  • Day 5: pull 
  • Day 6: legs and core 
  • Day 7: rest 


If you’re looking for a new way to challenge yourself, push day workouts might be the perfect fit.

These workouts are designed to push you to the limit and beyond with a series of intense exercises that will leave you feeling like you’ve just completed a grueling workout session all on its own.

With so many different types of push day workouts available, there’s sure to be one that will suit your needs and interests.

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