Categories: Push Ads

Push Ups on Push Day: Enhancing Strength and Performance with Proper Technique

Are you looking for a workout routine that will help you attain those sculpted arms and a chiseled physique?

Look no further, because the push/pull/legs split routine is your key to success.

In today’s article, we’ll be focusing on the ever-popular push day, where we’ll dive into the world of push-ups and discover how they can transform your body.

So, get ready to push your limits and unlock your full muscular potential!

push ups on push day

Push ups are an excellent exercise to include on push day.

Push day focuses on the chest, shoulders, and triceps, and push ups specifically target these muscles.

They are a compound movement that engages multiple muscle groups at once, making them effective for building strength and muscle mass.

In addition to push ups, other exercises commonly performed on push day include shoulder press and dumbbell bench press.

By incorporating push ups into your push day workout routine, you can effectively work your upper body muscles and contribute to overall muscle growth.

Key Points:

  • Push ups are included on push day
  • Push day targets the chest, shoulders, and triceps
  • Push ups engage multiple muscle groups at once and build strength and muscle mass
  • Other exercises on push day include shoulder press and dumbbell bench press
  • Push ups contribute to overall muscle growth
  • Push ups effectively work the upper body muscles


Check this out:

💡 Did You Know?

1. Did you know that push-ups were originally called “floor dips” when they were first introduced in the late 19th century?
2. The world record for the most push-ups performed in one hour is held by Minoru Yoshida, who completed a staggering 2,220 push-ups in 1980.
3. Push-ups primarily target the pectoralis major muscles, but they also engage multiple other muscle groups, including the triceps, deltoids, and core.
4. Contrary to popular belief, the name “push-up” actually refers to the upward motion of the exercise, rather than the downward motion. The term “push-out” was used for the lowering motion, but it didn’t gain popularity.
5. In 1960, the “Push-Up Bra” was introduced to the world of fashion, named after its ability to lift and enhance the bust. The term “push-up” was inspired by the exercise and became associated with its desired effect.

Introduction To The Push/Pull/Legs Split Routine

The push/pull/legs split routine has gained immense popularity in the world of fitness due to its effectiveness in promoting muscle growth and strength gains. This routine involves breaking down the body into three separate parts – push, pull, and legs – and focusing on specific muscle groups during each workout.

By doing this, individuals can optimize their training sessions and target different areas of the body on different days, allowing for sufficient recovery time. One of the key advantages of this split is its ability to maximize the overlap of related muscle groups, enabling individuals to train multiple muscles at once.

In this article, we will delve deeper into the push day aspect of this routine and explore the various exercises and benefits associated with it.

Benefits of the push day include:

  • Increased upper body strength
  • Enhanced muscle definition in the chest, shoulders, and triceps
  • Improved pushing power and performance in various sports and activities

Exercises commonly performed on push day include:

  • Bench press
  • Shoulder press
  • Dips
  • Push-ups
  • Tricep extensions

It is important to note that proper form and technique should always be prioritized to prevent any injuries.

As Arnold Schwarzenegger once said:

“The only way to get your bodybuilding goals is if you love every single day of training. You have to give 100%.”

To summarize, the push day of the push/pull/legs split routine focuses on targeting the upper body muscles through a variety of exercises. It offers numerous benefits, including increased strength and muscle definition. Remember to always prioritize safety and proper technique during your workouts.

The Three Parts Of The Split: Push, Pull, And Legs

The push day aspect of the push/pull/legs split routine is focused on the chest, shoulders, and triceps. It includes exercises such as bench presses, shoulder presses, and tricep dips. These exercises involve a pushing motion, which is why it is called “push day”.

On the other hand, the pull day focuses on the back and biceps. It includes exercises such as rows, pull-ups, and bicep curls.

Lastly, the legs day targets the lower body, including the quads, hamstrings, calves, and abdominals. It incorporates exercises like squats, lunges, and calf raises.

The push/pull/legs split routine breaks down training sessions into three distinct parts: push, pull, and legs. This allows for a comprehensive workout that targets different muscle groups.


  • Push day focuses on the chest, shoulders, and triceps
  • Pull day targets the back and biceps
  • Legs day stimulates the lower body muscles
  • Exercises include bench presses, rows, squats, etc.

Focus Of The Push Workout On Specific Muscle Groups

During the push day workout, individuals focus on the development of specific muscle groups within the upper body. The primary focus lies on the chest, shoulders, and triceps. These muscle groups are essential for various functional movements, including pushing, pressing, and lifting. By prioritizing these muscles on push day, individuals can effectively build strength and muscle mass.

To achieve optimal results, a range of exercises can be included in the push day routine. One popular exercise that targets multiple muscle groups within the push category is push-ups. Push-ups engage the chest, shoulders, and triceps, making them a fundamental exercise for this routine. Additionally, overhead presses and dumbbell bench presses can further target these muscle groups to enhance both strength and overall aesthetic appearance.

  • Focus: Development of specific muscle groups within the upper body
  • Targeted muscle groups: Chest, shoulders, triceps
  • Functional movements: Pushing, pressing, lifting
  • Exercises:
  • Push-ups: engage chest, shoulders, and triceps
  • Overhead presses: target chest, shoulders, and triceps
  • Dumbbell bench presses: target chest, shoulders, and triceps.

Focus Of The Pull Workout On Specific Muscle Groups

The pull day workout is designed to target the back and biceps muscles, complementing the push day workout that emphasizes the chest, shoulders, and triceps. By focusing on opposing muscle groups, the pull day routine creates a balanced and well-rounded exercise regimen.

Key exercises in the pull day routine include:

  • Rows
  • Pull-ups
  • Lat pulldowns

These exercises specifically target the back muscles, including the lats, rhomboids, and traps. In addition, incorporating curls and reverse curls engages the biceps, contributing to the overall development of the upper body.

Remember, combining push and pull exercises in your workout routine can help to achieve optimal muscle balance and strength.

Focus Of The Legs Workout On Specific Muscle Groups

Incorporating a dedicated legs workout is an essential aspect of the push/pull/legs split routine. The legs workout targets the lower body, focusing on muscles such as the quads, hamstrings, calves, and abdominals. Strong leg muscles are vital for overall physical strength and stability.

Squats, lunges, deadlifts, and leg presses are highly effective exercises that engage the leg muscles. By incorporating these exercises into the legs workout, individuals can stimulate muscle growth and increase overall power and stability.

Recommended Frequency And Alternating Schedule For Training

For optimal results, it is recommended to train four days per week while following the push/pull/legs split routine. The alternating schedule allows each muscle group sufficient time to recover and grow.

An example of this alternating schedule is:

  • Day 1: Push
  • Day 2: Pull
  • Day 3: Legs
  • Day 4: Rest

This schedule allows for a well-rounded routine that targets different muscle groups on different days, providing ample time for recovery.

Maximizing Muscle Growth Through The Push/Pull/Legs Split

One of the key advantages of the push/pull/legs split routine is its ability to maximize muscle growth. By targeting specific muscle groups individually and ensuring sufficient recovery time, individuals can optimize their training sessions for maximum muscular development.

This routine also promotes muscle hypertrophy through repetition and progression. By gradually increasing the weight and intensity of workouts, individuals challenge their muscles, forcing them to adapt and grow stronger. The push/pull/legs split routine allows individuals to continually challenge their muscles by incorporating various exercises for each muscle group.

  • Maximizes muscle growth
  • Targets specific muscle groups
  • Optimizes training sessions
  • Promotes muscle hypertrophy
  • Encourages muscle adaptation and growth
  • Incorporates various exercises for each muscle group

Overlapping Muscle Groups In The Routine Explained

One of the primary benefits of the push/pull/legs split routine is its ability to optimize muscle overlap. This means that certain exercises not only target the primary muscle group but also engage secondary muscle groups simultaneously.

For example, during the push day workout, exercises like bench press not only work the chest muscles but also engage the anterior deltoids and triceps. This overlap ensures that several muscles are worked during a single exercise, leading to more efficient and effective workouts.

Benefits Of The Push/Pull/Legs Split For Muscle Growth

The push/pull/legs split routine offers several benefits for muscle growth. Firstly, it allows for specific targeting of muscle groups, ensuring that each area of the body receives proper attention. This targeted approach aids in overall muscle development and symmetry.

Secondly, the routine provides ample recovery time for each muscle group. By alternating the workouts, muscles have sufficient time to repair and rebuild, leading to increased strength and muscle growth.

Lastly, the routine allows for consistent progression. By gradually increasing the weight and intensity of each exercise, individuals can continually challenge their muscles, promoting further growth and strength gains.

Exercises Included In The Push Day Workout

The push day workout focuses on exercises that involve pushing motions, targeting the chest, shoulders, and triceps. Some common exercises to include in this routine are:

  • Push-ups: A foundational exercise that engages multiple upper body muscle groups, with a particular emphasis on the chest, shoulders, triceps, and core for stability.
  • Shoulder press: A compound exercise that strengthens the shoulders, chest, and triceps, contributing to overall upper body strength and muscle development.
  • Dumbbell bench press: Another compound exercise that works the shoulders, chest, and triceps, aiding in the development of upper body strength and muscle growth.

Incorporating these exercises into your push day routine can improve your strength and performance, allowing you to achieve optimal results.

  • Push-ups: Engage multiple upper body muscle groups, target chest, shoulders, and triceps.
  • Shoulder press: Strengthens shoulders, chest, and triceps.
  • Dumbbell bench press: Works shoulders, chest, and triceps.


Should I add pushups to push day?

Absolutely! Push-ups are a fantastic addition to your push day workout. They are not only a classic exercise for developing chest, triceps, and shoulder strength, but they also engage the core and improve stability. By incorporating push-ups into your routine, you will be able to target multiple muscle groups simultaneously while enhancing overall upper body strength and endurance.

Including push-ups alongside exercises like the chest press in your push day routine will provide a well-rounded workout for your chest, triceps, and shoulders. Additionally, push-ups offer the benefits of being a bodyweight exercise, which means they can be performed anywhere without the need for equipment. So, whether you’re at the gym or at home, adding push-ups to your push day will undoubtedly optimize your training and help you achieve your fitness goals more effectively.

How many pushups should I do on push day?

When determining the number of push-ups to do on push day, it is important to consider your maximum rep range. If you can do up to 25 push-ups, aiming for 10 to 20 repetitions per set would be appropriate. For those with a maximum of 25 to 50 reps, it is advised to perform 2 sets of 10 to 20 push-ups. If your maximum exceeds 50 push-ups, incorporating 2 to 3 sets of 10 to 20 reps would be beneficial for your push day routine.

What should I work on push day?

For a push day workout, you can focus on exercises that target the chest, shoulders, and triceps. Some effective exercises to include are barbell bench press, shoulder press, tricep dips, and push-ups. Additionally, incorporating variations such as incline or decline bench press and dumbbell lateral raises can help target specific areas within these muscle groups. Don’t forget to warm up adequately and maintain proper form throughout your workout to maximize effectiveness and prevent injury.

On push day, it’s crucial to work on improving your strength, endurance, and overall muscle development in the upper body. Remember to vary your exercises and incorporate progressive overload over time to continue challenging your muscles and stimulating growth. Lastly, don’t neglect proper nutrition and rest as they are equally important factors in maximizing your progress and achieving your fitness goals.

Is it OK to do pushups throughout the day?

Yes, doing pushups throughout the day can be highly beneficial for your fitness. Breaking them up into smaller sets spread over the day not only allows you to fit exercise into a busy schedule, but it also keeps your muscles engaged and provides a consistent stimulus throughout the day. Moreover, this approach can help in maintaining good form and reducing the risk of overexertion or injury that might occur from doing all the pushups in one go. So, incorporating pushups into your daily routine, distributed across the day, can be a great way to achieve your fitness goals.