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The Best Science-Based Push Workout (Chest, Shoulders and Triceps)

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This is the second push workout in Jeff Nippard’s Push-Pull-Leg routine to get bigger. This best science-based push workout will target the chest, shoulders and triceps.

If you want to have a look at the first push workout of this routine, follow this link. Additionally, if you want to work on your lower body, try this smartest push pull legs routine.

Jeff Nippard is a pro bodybuilder with a BSc in biochemistry/chemistry and a passion for science. You can follow the whole push-pull-legs program here.

Chest-workoutsSource: Photos courtesy of CrossFit Inc

How does the Push-Pull-Leg routine work?

With this workout plan, you hit every body part twice per week:

  • Day 1: Push
  • Day 2: Pull
  • Day 3: Legs
  • Day 4: Rest
  • Day 5: Push
  • Day 6: Pull
  • Day 7: Legs

The workouts between each session in the week should be different, as you can get better gains by varying your reps and sets from session to session.

Best science-based push workout (second session)

ExerciseSetsReps
Overhead Press46-8
Close Grip Bench Press38-10
Incline Dumbbell Fly (optional)310-12
Superset
Rope Upright Row
Band Lateral Raise

3
3

12-15
12-15
One-Arm Overhead Tricep Extension412-15
Medicine Ball Push-Up2Max reps until RPE 8 (around 20-30 quality reps)

This science-based push workout should be good for intermediate lifters. If you’re an elite lifter, you might want to add a couple of extra sets or include more exercises.

For beginners, remove one or two sets per exercise, especially for the first couple of weeks of training.

Read more: Rep Ranges Explained: Learn How to Boost Your Strength and Hypertrophy

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