Push Day

Here is an example on how your push day could look like:

Warm-up: Start with 5-10 minutes of light cardio or mobility exercises to warm up your muscles and get your heart rate up.

Compound exercises: Begin with compound exercises that work multiple muscle groups at once.
Examples include:

Barbell bench press: This exercise targets the chest, shoulders, and triceps.

How To A Barbell Bench Press | Muscles Worked And Benefits

Overhead press: This exercise targets the shoulders and triceps.

Schulterdrücken mit Kurzhanteln: So geht's richtig!

Incline bench press: This exercise targets the upper chest.

How To: Smith Machine Incline Bench Press
Perform 3-4 sets of each exercise, with 6-12 reps per set, resting 2-3 minutes between sets.
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Isolation exercises: Follow up the compound exercises with isolation exercises that target specific muscle groups.

Examples include:

Dumbbell flyes: This exercise targets the chest.

How To: Incline Dumbbell Fly | Muscles Worked And Benefits

Lateral raises: This exercise targets the shoulders.

How To Do Dumbbell Lateral Raise - Benefits, Muscles Worked

Tricep pushdowns: This exercise targets the triceps.

How To Do Tricep Push-down | Muscles Worked And Benefits

Perform 2-3 sets of each exercise, with 10-15 reps per set, resting 1-2 minutes between sets.

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Finisher: End your workout with a high-intensity finisher exercise to really push yourself.

Examples include:

Plyometric push-ups: This exercise combines explosive push-ups with a clap or jump to increase power and speed.

Cross Body Push-up » Workout Planner

Cable crossovers: This exercise targets the chest with a cable machine.

Chest Exercise Close-grip Cable Crossover #chest_workout #chest_workout_gym  #chest_exercises #all_chest_exercis… Chest workouts, Full chest workout, ...

Tricep dips: This exercise targets the triceps with a dip station or bench.

How To Do Triceps Dips | Muscles Worked And Benefits

Perform 1-2 sets of your chosen finisher exercise, with 10-15 reps per set, resting 1-2 minutes between sets.

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Cool-down and stretching: Finish your workout with some light stretching to cool down your muscles and prevent injury.
Remember to listen to your body and adjust the workout to your individual fitness level and goals. And don't forget to fuel your body with proper nutrition and hydration to optimize your workout results!