Is this the perfect push workout according to science? According to Jeff Nippard, it is.
Following his “perfect pull workout for back and biceps,” we now give you the perfect push workout according to science.
This workout will target efficiently your chest, triceps and shoulders. See it for yourself.
The Perfect Push Workout According to Science
The perfect push workout according to science is comprised of 7 exercises with 2 focusing on the chest, 3 on the shoulders and the remaining 2 shifts the tension to your triceps.
You can put these exercises together for the perfect push workout, or you can pick and choose any of the movements to add to your own training split.
It all begins with a quick warm-up – 5 minutes on the treadmill or stairmaster, followed by a few quick dynamic stretches to get the joints loose such as arm swings and cable external rotations.
In a nutshell, here are the 7 exercises that comprise the perfect push workout according to science:
- Close grip incline barbell bench press – 3 sets (8 reps, 5 reps, 15 reps with moderate, heavy, and light weight respectively)
- Machine shoulder press – 4 sets of 10-12 reps
- Floor reset skullcrusher – 3 sets 6-8 reps
- Bent-over cable flye – 3 sets of 10-12 reps
- Machine lateral raise – 3 sets of 20 reps (slow negative for the first 5 reps of each set)
- Plate front raise – 2 sets of 15-20 reps
- Diamond push-up – 1 set to failure
Nippard explains in the video below why he chose each of these exercises and how long you should be resting between sets and movements.
Watch the full video below for all the details needed about the perfect push workout according to science.
If you’d like to read about similar push pull legs programs you can find the details below:
- The Smartest Push Pull Legs Routine
- Build Massive Muscle Gains with The Perfect Pull Workout
- Best Science-Based Lower Body Workout to Grow Quads, Hamstrings, Glutes and Calves
- The Best Science-Based Push Workout (Chest, Shoulders and Triceps) Part 2
Learn More About Split Workouts
Splitting your workouts into a push/pull/leg routine is a popular and effective way to organize your training program. This type of split focuses on grouping exercises based on the main movement patterns involved, which allows for more targeted and efficient workouts. Here are some reasons why this approach can be beneficial:
- Balanced Muscle Development: The push/pull/leg routine ensures that you are training all major muscle groups evenly. Push exercises, such as bench press and shoulder press, primarily work the muscles involved in pushing movements (e.g., chest, shoulders, triceps). Pull exercises, like rows and pull-ups, target the muscles involved in pulling movements (e.g., back, biceps). Leg exercises, such as squats and deadlifts, engage the muscles of the lower body (e.g., quads, hamstrings, glutes). This balanced approach helps prevent muscle imbalances and reduces the risk of injuries that can result from overdeveloping one muscle group while neglecting others.
- Optimal Recovery: By focusing on specific movement patterns in each workout, you give the muscles involved in the previous workout ample time to recover. For example, if you perform a push-focused workout one day, your pulling muscles can recover during that time. This reduces the likelihood of overtraining and allows you to train more frequently without compromising recovery.
- Efficient Workouts: Grouping exercises based on movement patterns allows you to target multiple muscle groups within a workout efficiently. This means you can train more muscles in less time, making your workouts more time-effective. Moreover, it allows you to focus on the quality of each movement pattern, leading to better form and muscle engagement.
- Progressive Overload: The push/pull/leg routine makes it easier to implement progressive overload, which is essential for muscle growth and strength gains. You can track your progress in each movement pattern and progressively increase the weight or intensity as you get stronger. This structured approach helps you stay on track with your fitness goals and continually challenge your muscles.
- Versatility: The push/pull/leg split is versatile and adaptable to different training frequencies and schedules. You can adjust the number of workouts per week based on your availability and recovery capacity, making it suitable for various fitness levels and lifestyles.
While the push/pull/leg routine offers many advantages, it’s essential to combine it with a well-rounded program that includes cardiovascular training, flexibility work, and core exercises. Additionally, listening to your body and allowing adequate rest and recovery between workouts are essential for optimizing your results and preventing burnout or injuries.