A well-structured push day forms the cornerstone of any serious strength and muscle-building program. In this comprehensive guide, we’ll explore two distinct push day routines optimized for maximum upper body development, perfectly complementing our complete Push Pull Legs program.
Understanding Push Day Mechanics
Before diving into the routines, let’s understand the key muscle groups and biomechanics involved in push training:
Primary Muscle Groups
- Chest (Pectoralis Major and Minor)
- Upper pectoralis: Clavicular head
- Middle pectoralis: Sternal head
- Lower pectoralis: Costal head
- Shoulders (Deltoids)
- Anterior deltoid: Front
- Lateral deltoid: Middle
- Posterior deltoid: Rear (less emphasis on push day)
- Triceps
- Long head
- Lateral head
- Medial head
Movement Patterns
- Horizontal Pressing
- Bench press variations
- Push-up variations
- Dumbbell pressing movements
- Vertical Pressing
- Overhead press variations
- Arnold press
- Landmine press
- Isolation Movements
- Flyes and crossovers
- Lateral raises
- Tricep extensions
Warm-Up Protocol (Essential for Both Routines)
General Warm-Up
- 5-10 minutes light cardio
- Dynamic stretching sequence
- Rotator cuff activation (THIS IS VERY IMPORTANT)
Specific Warm-Up
- Band Work (2 rounds)
- Band pull-aparts: 15 reps
- Band face pulls: 15 reps
- Band pushdowns: 15 reps
- Movement Preparation
- Push-ups: 2 x 10
- Wall slides: 2 x 10
- Arm circles: 1 x 20 each direction
Routine 1: Chest and Triceps Focus
Primary Movements
- Flat Barbell Bench Press
- Warm-up sets: 3 x 5 with progressive loading
- Working sets: 4 x 6-8
- Rest: 2-3 minutes
- Form focus:
- Retract and depress shoulder blades
- Maintain slight arch
- Feet planted firmly
- Control eccentric phase (2-3 seconds)
- Touch mid-chest consistently
- Incline (Dumbell, Hammer, or Bench) Press
- Sets: 4 x 8-10
- Rest: 2 minutes
- Technical points:
- Bench angle: 30-45 degrees
- Neutral grip option for shoulder health
- Full range of motion
- Controlled touch at bottom
- Weighted Dips
- Sets: 3 x 8-12
- Rest: 2 minutes
- Execution tips:
- Lean forward for chest emphasis
- Control descent
- Full range of motion
- Keep elbows tucked
Secondary Movements
- Cable Flys
- Sets: 3 x 12-15
- Rest: 90 seconds
- Variations:
- High to low
- Low to high
- Straight across
- Focus on peak contraction
- Close-Grip Bench Press
- Sets: 3 x 10-12
- Rest: 2 minutes
- Form points:
- Grip width: Slightly narrower than shoulder-width
- Elbows tucked
- Touch lower chest
- Tricep Isolation Work (Choose 2)
- Rope Pushdowns: 3 x 12-15
- Overhead Extensions: 3 x 12-15
- Skull Crushers: 3 x 10-12
Routine 2: Chest and Shoulders Focus
Primary Movements
- Flat Barbell Bench Press
- Warm-up sets: 3 x 5 with progressive loading
- Working sets: 4 x 6-8
- Rest: 2-3 minutes
- Form focus:
- Retract and depress shoulder blades
- Maintain slight arch
- Feet planted firmly
- Control eccentric phase (2-3 seconds)
- Touch mid-chest consistently
- Incline (Dumbell, Hammer, or Bench) Press
- Sets: 4 x 8-10
- Rest: 2-3 minutes
- Form points:
- 45-degree incline
- Elbows at 45 degrees
- Full range of motion
- Control throughout
- Seated Dumbbell or machine Press
- Sets: 3 x 8-12
- Rest: 2 minutes
- Execution:
- Back supported
- Neutral grip option
- Control descent
- Full lockout
Secondary Movements
- Machine Chest Press
- Sets: 3 x 12-15
- Rest: 90 seconds
- Focus points:
- Squeeze at contraction
- Slow eccentric
- Full range of motion
- Lateral Raise Complex
- Sets: 3 rounds
- Strict raises: 12 reps
- Partial raises: 8 reps
- Rest: 90 seconds between rounds
- Front Raise Variations
- Sets: 3 x 12-15
- Rest: 60 seconds
- Options:
- Alternating
- Plate raises
- Cable raises
- Rear Delt Isolation Work (Choose 1)
- Rear Delt Flys: 3 x 12-15
- Bent Over Lateral Raises: 3 x 12-15
Progressive Overload Strategies
For Primary Lifts
- Linear Progression
- Add 2.5-5 lbs when hitting rep targets
- Focus on quality reps
- Track every set
- Volume Progression
- Start with minimum sets
- Add set when plateaued
- Maintain intensity
For Secondary Movements
- Rep Progression
- Increase reps before weight
- Focus on mind-muscle connection
- Use controlled tempos
- Technique Enhancement
- Perfect form before progression
- Video record key sets
- Seek feedback
Recovery and Integration
Recovery Methods
- Immediate Post-Workout
- Light stretching
- Protein intake
- Hydration focus
- Between Sessions
- Minimum 48 hours between push days
- Mobility work
- Adequate sleep (7-9 hours)
Program Integration
- Weekly Structure
- Space push days 72 hours apart
- Monitor fatigue levels
- Adjust volume as needed
- Monthly Planning
- Deload every 4-6 weeks
- Rotate between routines
- Track progress metrics
Common Mistakes and Solutions
- Form Breakdown
- Video record sets
- Use RPE 8 as max
- Perfect technique before progression
- Overtraining
- Monitor recovery markers
- Track performance
- Adjust volume when needed
- Imbalanced Development
- Regular progress photos
- Balanced exercise selection
- Address weaknesses promptly
Conclusion
These comprehensive push day routines provide the framework for serious upper body development. Alternate between the two routines to maintain balanced development and prevent staleness. Remember to integrate these workouts into our complete PPL program for optimal results.