if you're looking for an alternative to your usual chest day shoulders day arms day split here's a
complete push day workout you can follow this push day blasts all the key pushing movements for chest
shoulders
and triceps all in one workout
complement it with a separate pull day add a leg day to complete your workout week
so let's get right into chest starting with incline chest press focusing on upper chest
a push day workout is a good option because you're working muscles which naturally work together
so this incline press also works front delts and triceps as secondary muscles
now still on the incline it's a plate press
palms pushing against the plate to keep tension throughout the exercise
changing the angle every three reps three forward and three upright
again you're also using both triceps and shoulders in this exercise
setting you up for working those muscles separately later on
next pushing exercise flat bench barbell press
using a heavier weight to really stretch out those pec fibers
the pushing movement also recruiting front delts and triceps
your chest finisher is cable flies for a great stretch on those chest fibers
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now on to your next set of pushing exercises for shoulders starting with machine press
those delt muscles are already activated from the chest exercises now they're the main focus
of your pressing movement notice again how the triceps are engaged as a secondary muscle
you're going to be hitting triceps separately later on
now standing lateral raise elbows bent bringing the weight up to shoulder level
after your push day you can also create a pull day combination
hitting back and biceps on the same day a separate leg day then completes your workout week
last exercise for shoulders machine reverse fly
working that rear delt muscle for full 3d shoulders
so now final push day body part triceps
going for cable push down
using the rope lets you hit that full squeeze at the bottom of the movement
let's finish with dips you've already worked chest so to focus on the triceps keep the body
upright and bend only at the elbow lock out at the top for a full squeeze on the tricep
so that's your full push day combination for chest shoulders and triceps next try a complete
pull day workout by clicking the link let us know in comments which combination works for you push
pull legs combination or working each body part on separate days and for more full
exercise demonstrations head over to fit media's complete exercise database free on our website