Looking for a new way to plan your gym routine and build strength and muscle quickly? Enter: the push-pull workout split.
Many strength enthusiasts prefer to divide their gym schedule into push workouts and pull workouts to create a structured routine that helps achieve their strength goals while allowing time for muscle recovery.
But wait, what is a push day workout? What are pull and push exercises? How do you build a push-pull exercise routine? You’ve got questions, we’ve got the answers. Let’s focus on push workouts.
What are push exercises?
Push exercises are exactly what they sound like — exercises that involve pushing weight away from your body (think: push-ups, lateral raises, bench press). They’re the opposite of pull exercises, which require you to pull weight from one place to another (think: pull-ups, bicep curls, bent-over rows, deadlifts).
RELATED: How to Bench Press: The Best Bench Press Form
Push day exercises vs. pull day exercises
Both pull and push day workouts help you build strength, but they target different muscle groups.
Push exercises target your:
- Shoulder muscles
- Chest/pectoral muscles
- Triceps
Pull exercises target your:
- Back muscles
- Biceps
- Forearms
If you’re looking to build more upper-body strength, a push-pull workout routine could be an optimal choice. Splitting workouts into push days and pull days allows you to work every muscle group multiple times per week, while still allowing muscles time to recover from those exercises. As a result, you’ll build strength in less time.
Here’s what a typical weekly workout split could look like:
- Push day
- Pull day
- Legs
- Push day
- Pull day
- Legs
- Rest
Related: The Best Workout Split for Muscle Gain
Benefits of push workouts
Targeting your upper body — like you do during push day workouts — is an important part of any workout routine. While push exercises are great for building muscle, the benefits don’t end there. Strength workouts also:
- Protect your bone health
- Make daily activities easier
- Increase your level of endorphins
- Build muscle mass and boost metabolism to help your body burn more calories
- Enhance your thinking skills
- Manage chronic conditions
How to fuel up for push day workouts
Lifting weights is only half of the puzzle when it comes to strength. Your body also needs fuel (aka food) to build muscle. Your diet should be full of protein, carbs, and healthy fats to give your body consistent energy throughout the day — and keep you fueled for your workouts.
When building muscle is your goal, upping your protein intake is especially important because your body uses protein to repair and build muscle. Try one of these recipes before your next push day workout:
- Vanilla Protein Overnight Oats
- Easy No-Bake Gluten-Free Protein Bars
- Protein-Packed Pina Kale-Ada Smoothie
Push day workout tips for beginners
If you’re new to push workouts, start slow as you work your way into a consistent push day workout routine.
Your muscles should feel challenged by a push day workout, but if you’re always sore and exhausted after push day, you may want to do fewer reps per set until you build up more strength.
Remember: The quality of reps is more important than the quantity of reps.
How many exercises should I do on a push day?
A typical push day workout varies based on the person, but we recommend somewhere between 5 and 8 different exercises. The set-up of these push day routine exercises means you’re able to do them relatively quickly, taking 1–2 minutes per exercise with a 2-minute break before moving on to the next exercise.
Related: The Secret to Making a Workout Plan for Real Strength Gains
Push Day Workout Plan
A typical push day workout varies based on the person, but we recommend somewhere between 5 and 8 different exercises. The set-up of these push day routine exercises means you’re able to do them relatively quickly, taking 1–2 minutes per exercise with a 2-minute break before moving on to the next exercise.
1. Dumbbell Chest Press
How to:
- Lie on a flat bench, holding the weights at shoulder level with your elbows bent at a 90-degree angle.
- Press the weights up over your chest, straightening your arms.
- Slowly lower the weights back to shoulder level and repeat. Avoid raising your lower back off the bench.
- Perform 3 sets of 8 reps.
2. Dumbbell Arnold Press
How to:
- Stand upright with your feet shoulder-width apart. Hold the dumbbells at shoulder height, keeping your elbows bent at a 90-degree angle and palms facing your body.
- Press the dumbbells overhead, extending your arms fully and turning your wrists to finish with your palms facing outward.
- Keep your back flat and maintain a strong posture throughout the exercise.
- Perform 3 sets of 8 reps.
3. Dumbbell Incline Fly
How to:
- Lie on an incline bench, holding the dumbbells over your chest with your arms straight.
- Lower the dumbbells out and away from your body, down to shoulder level.
- Raise the dumbbells back over your chest, keeping your arms straight throughout the movement. Avoid raising your lower back off the bench.
- Perform 3 sets of 8 reps.
Tip: Avoid lowering the dumbbells out straight. Instead, come down at an angle to prevent injuring your shoulders.
4. Cable Triceps Pushdown
How to:
- Grip the rope with both hands at chest level. Keep your elbows bent and tucked into your sides.
- Push your hands down, fully extending your arms and keeping your shoulders steady.
- Slowly bend your elbows and bring your hands back to the starting position.
- Perform 3 sets of 8 reps.
5. Crossbody Extension
How to:
- Stand upright and hold one handle with your arm crossed over your body and hand at your opposite shoulder.
- Extend your elbow, straightening your arm down and out to your side.
- Flex your elbow and slowly bring your arm back to the starting position.
- Perform 3 sets of 8 reps.
Want more push day exercises?
Try these related push day exercises and upper-body workouts:
- The Best Lower Chest Workout for Shape and Strength
- How to Do a Perfect Triceps Dip — And Challenge Yourself
- 15-Minute Biceps and Triceps Strength Circuit Workout
- The Full-Body Conditioning Workout Everyone Should Try
- Increase Your Bench Press in 4 Moves
Want to get more reps in? Work with a Coach to create a push day workout routine personalized to your unique goals. Sign up for a free trial at Anytime Fitness today.
