Welcome to the perfect Push Workout.
In this excellent video Jeff from Athlean-X talks us through his perfect Push Workout.
It consists of two different workouts that you alternate between during a Pull, Push and Legs Split program.
Push Workout 1
- Bench Press – 4 x 4-6 (leave 1-2 in the tank)
- Hi-to-Low Crossover – 3 x 10-12 (post-pressing adduction)
- DB Shoulder Press – 4 x 8-10 (standing movement)
- 1.5 Side Lateral Raises – 3 x 12-15 (direct side delt activation)
- Lying Triceps Extensions 3 x 10-12 into DB Waiter Curls – 3 x 10-12
- Rotator Cuff ER – 3 x 15-20 (rotator cuff strengthening and shoulder stability / health)
Jeff stresses the importance of the inclusion of a heavy compound exercise, “with any push workout, it is essential to include a heavy compound movement and in this case, it’s the classic bench press. This particular exercises allows for overload on all 3 major pushing muscles, the chest, triceps, and shoulders together.”
Source: Photo courtesy of CrossFit Inc.Push Workout 2
- Barbell Overhead Press – 4 x 4-6 (leave 1-2 in the tank)
- Underhand DB Bench Press – 3 x 8-10
- Abduction Rows – 3 x 10-12
- Floor Flys – 3 x 10-12
- Triceps Close Grip Bench Press – 3 x 6-8 into DB Curl of Choice – 3 x 10-12
- Pushup Plus – 3 x F
Jeff explains how he programs the split itself.
“One thing to note is how to sequence this training split; repeating each workout day twice in sequence for 6 straight workout days in a row before a rest day. This option allows for a predictable schedule but compromises rest in the process.
The other way to perform a PPL split is take a rest day after the first 3 workouts. Perform another 3 days and then rest once again. This asynchronous split causes unpredictable rest days, but allows for more recovery which leads to overall better muscle gains.”
PPL Split 1
- Day 1 – Pull 1
- Day 2 – Push 1
- Day 3 – Legs 1
- Day 4 – Pull 2
- Day 5 – Push 2
- Day 6 – Legs 2
- Day 7 – Rest
PPL Split 2
- Day 1 – Pull 1
- Day 2 – Push 1
- Day 3 – Legs 1
- Day 4 – Rest
- Day 5 – Pull 2
- Day 6 – Pull 2
- Day 7 – Legs 2
- Day 8 – Rest
- Day 9 – Repeat
Learn more in his excellent video and make sure to follow him for more effective training tips.
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Image Sources
- Bench Pressing: Photo courtesy of CrossFit Inc.
- Fitness-benchmarks: Courtesy of CrossFit Inc.