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Building a powerful chest and strong triceps is essential for upper body strength and aesthetics.
Follow these steps to perform the best push day workout routine with proper form:
The Best Push Day Workout Routine For Strength and Muscle
This workout focuses on chest and triceps, utilizing compound and isolation exercises to maximize strength and muscle growth.
Flat Barbell Bench Press
The flat barbell bench press is a staple for building chest strength:
| Flat Barbell Bench Press |
|---|
| Set 1: Working set of 12 reps |
| Set 2: Working set of 10 reps |
| Set 3: Working set of 8 reps |
| Drop Set: 6 reps, reduce weight, 6 reps |
| Rest: 60-90 seconds between sets |
Flat Dumbbell Press
The flat dumbbell press helps in isolating and working each side of the chest independently:
| Flat Dumbbell Press |
|---|
| Set 1: Working set of 12 reps |
| Set 2: Working set of 10 reps |
| Set 3: Working set of 8 reps |
| Drop Set: 6 reps, reduce weight, 6 reps |
| Rest: 60-90 seconds between sets |
Rope Tricep Extension
This exercise isolates the triceps for maximum development:
| Rope Tricep Extension |
|---|
| Set 1: Working set of 15 reps |
| Set 2: Working set of 12 reps |
| Set 3: Working set of 10 reps |
| Rest: 60-90 seconds between sets |
Overhead Dumbbell Tricep Extension
This exercise focuses on the long head of the triceps:
| Overhead Dumbbell Tricep Extension |
|---|
| Set 1: Working set of 15 reps |
| Set 2: Working set of 12 reps |
| Set 3: Working set of 10 reps |
| Rest: 60-90 seconds between sets |
Summary of the Push Day Routine
| Push Day Routine |
|---|
| 1. Flat Barbell Bench Press: 3 working sets + 1 drop set. |
| 2. Flat Dumbbell Press: 3 working sets + 1 drop set. |
| 3. Rope Tricep Extension: 3 working sets. |
| 4. Overhead Dumbbell Tricep Extension: 3 working sets. |
| Rest 60-90 seconds between sets, longer before a top set. |
Ending Note
Incorporating this push day workout routine into your weekly schedule will help you build significant strength and muscle in your chest and triceps.
Practice these exercises regularly, maintaining proper form, and watch as your strength and muscle mass increase over time.
