This science-based push workout targets the chest, shoulders, and triceps for optimal muscle growth. The exercises and techniques are grounded in scientific research to maximize your results.
We start with the bench press, a foundational exercise for chest development. The bench press is conducive to progressive overload, meaning you can consistently add weight or reps over time. It has a strong correlation with pec major size and carries over to other chest exercises like dumbbell and machine presses. Furthermore, the bench press activates a significant amount of muscle mass, including deltoids and triceps.
For optimal bench press form, utilize a powerlifting-style arch while keeping your butt, upper back, and feet planted firmly. This technique allows for a safer shoulder position and greater weightlifting potential. Aim for four sets of four to six reps with a consistent weight across all sets, leaving two to three reps in reserve.
Next, the incline cable fly isolates the chest, particularly the upper pecs. An incline of around 45 degrees optimizes upper pec activation. Extend the range of motion by crossing your hands at the top of the movement for a stronger contraction in the inner pecs. Cables provide consistent tension throughout the exercise.
After the incline cable fly, we move to a standing dumbbell shoulder press. This exercise effectively activates the front, side, and rear deltoids. While you may not be able to lift as heavy as with a barbell, this variation optimizes muscle activation and emphasizes side delt involvement.
Following the shoulder press, we perform Egyptian lateral raises. By leaning away during the raise, you shift the focus from the rotator cuff to the side delts. Performing these between the legs promotes movement in the scapular plane, aligning the line of pull with the side delt fibers for maximum tension.
Now we shift our focus to triceps. While the bench press and shoulder press already engage the triceps, targeted isolation exercises further optimize growth. Choose one exercise per workout, alternating between overhead extensions for the long head and press downs for the lateral head. Perform four sets of 12 to 15 reps.
To finish, perform two sets of a 60-second flat dumbbell hold with about 40% of your typical working weight. This exercise combines metabolic stress and stretch for optimal hypertrophy. Focus on increasing the hold time each week for progressive overload.
Optionally, you can add three sets of 20 reps of face pulls to support posture and balance anterior muscle development. This can be done on push or pull days, according to your preference. This balanced approach ensures symmetrical development and postural integrity.
