The Perfect Push Workout (According To Science)

Introduction

In this tutorial, we will explore the perfect push workout based on scientific principles as presented by Jeff Nippard. This workout is designed to target the chest, shoulders, and triceps using a variety of exercises. Whether you are a beginner or an experienced lifter, this guide will help you optimize your push day routine.

Step 1: Warm Up

Before starting your workout, it's essential to warm up to prevent injury and improve performance.

• Perform dynamic stretches for the upper body.
• Include movements like arm circles and shoulder rotations.
• Spend 5-10 minutes on a light cardio activity (e.g., jogging or jumping jacks) to increase your heart rate.

Step 2: Incline Bench Press

The incline bench press is a key exercise for upper chest development.

• Set the bench to a 30-45 degree angle.
• Use a barbell or dumbbells based on your preference.
• Perform 3-4 sets of 6-10 reps.
• Focus on a controlled movement, ensuring your elbows are at a 45-degree angle to your body.

Step 3: Flat Bench Press

This classic exercise targets the overall chest, shoulders, and triceps.

• Lie flat on a bench with your feet firmly on the ground.
• Use a barbell or dumbbells, and lower the weight to your chest.
• Aim for 3-4 sets of 6-10 reps.
• Maintain a tight grip and keep your shoulder blades retracted throughout the movement.

Step 4: Overhead Press

The overhead press works the shoulders and triceps while engaging the core.

• Stand with your feet shoulder-width apart.
• Use a barbell or dumbbells, and press the weight overhead.
• Complete 3-4 sets of 6-10 reps.
• Keep your core tight and avoid arching your back.

Step 5: Dips

Dips are excellent for building triceps and lower chest strength.

• Use parallel bars or a dip station.
• Keep your elbows close to your body while lowering yourself.
• Aim for 3-4 sets of 6-10 reps.
• To increase difficulty, consider adding weight using a dip belt.

Step 6: Cable Fly

Cable flys are great for isolating the chest muscles.

• Set the cables at shoulder height.
• Stand in the middle and pull the cables together in front of your chest.
• Perform 3-4 sets of 10-15 reps.
• Focus on squeezing the chest muscles at the end of the movement.

Step 7: Tricep Pushdown

Finish your workout by targeting the triceps with pushdowns.

• Use a cable machine and a straight or angled bar.
• Keep your elbows close to your body and push the bar down.
• Perform 3-4 sets of 10-15 reps.
• Ensure a full range of motion for maximum effectiveness.

Conclusion

This push workout incorporates scientifically backed exercises to maximize muscle growth and strength. Remember to listen to your body and adjust weights as needed. Always ensure proper form to prevent injuries. Consider following this routine 1-2 times per week, allowing for adequate recovery time in between sessions. Happy lifting!