The Perfect Push Workout for Building More Muscle

Amazing workout focused on chest, triceps and shoulders.

If there is such a thing as the perfect push workout for building more muscle, it could very much be this one. That is what Jeff Nippard came up with after referring to numerous scientific research.

Jeff Nippard is a Canadian fitness enthusiast, bodybuilder, and content creator known for his informative and evidence-based approach to fitness. He gained popularity through his YouTube channel, where he shares workout routines, nutrition advice, and science-backed information on various fitness topics. Jeff has a background in biochemistry and has competed in bodybuilding competitions, bringing a unique blend of scientific knowledge and practical experience to his content. His videos often break down complex fitness concepts in a clear and understandable way, making them accessible to a wide audience.

Following his “perfect pull workout for back and biceps,” we now give you the perfect push workout according to science.

You should also note that this push workout is complemented by another push workout based on scientific evidence presented by Nippard as well. You can check out part 2 of this workout here.

This incredible push workout include a set of 7 exercises, with emphasis on two for the chest, three for the shoulders, and the remaining two targeting the triceps. These exercises should be combined to create a comprehensive push workout, but you have the flexibility to select specific movements to integrate into your personalised training split.

To go more in depth about the perfect push workout for building more muscle, scroll below.

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The Perfect Push Workout for Building More Muscle

In a video, Jeff Nippard takes viewers through 7 exercises targeting the chest, shoulders, and triceps that can be assembled into a comprehensive push workout.

The routine begins with a five-minute general warm-up on the treadmill or StairMaster, followed by dynamic stretches like arm swings and cable external rotations.

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Source: Reinhart Julien on Unsplash
Treadmill or StairMaster to warm up.

The workout then progresses to three sets of 8, 5, and 15 reps on the close grip barbell incline bench press, using an undulating set pattern for optimal muscle engagement (moderate, heavy, and light weight). Jeff emphasizes the importance of the incline bench for upper chest development, citing a long-term training study.

Next, the focus shifts to shoulder exercises with three sets of 10-12 reps on the machine shoulder press. Jeff explains the benefits of using machines for targeted shoulder volume and emphasizes a constant tension approach.

The workout continues with tricep-dominant exercises, specifically three sets of 6 to 8 reps on the floor reset skullcrusher. Jeff highlights the strength-focused nature of this movement and encourages progressive overload for tricep development.

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Moving to chest exercises, three sets of 10-12 reps on the bent-over cable pec fly. Jeff explains the importance of body positioning for stability and optimal pec engagement during the exercise.

To target the side delts, an intensity technique is introduced with three sets of 20 reps on the machine lateral raise. The first five reps involve slow eccentrics, followed by constant tension for the remaining 15 reps.

Additional shoulder work is included with two sets of 15-20 reps on the plate front raise. Jeff provides insights on modifying the front raise to target the middle segments of the deltoids effectively.

The workout concludes with an all-out set to failure on the diamond push-up, focusing on triceps engagement and maintaining form under fatigue.

Jeff encourages viewers to adjust the workout based on individual preferences and fitness levels, providing a comprehensive guide for a push workout routine.

In a nutshell, here are the 7 exercises that comprise the perfect push workout according to science:

  1. Close grip incline barbell bench press – 3 sets (8 reps, 5 reps, 15 reps with moderate, heavy, and light weight respectively)
  2. Machine shoulder press – 3 sets of 10-12 reps
  3. Floor reset skullcrusher – 3 sets 6-8 reps
  4. Bent-over cable flye – 3 sets of 10-12 reps
  5. Machine lateral raise – 3 sets of 20 reps (slow negative for the first 5 reps of each set)
  6. Plate front raise – 2 sets of 15-20 reps
  7. 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.

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If you’d like to read about similar push pull legs programs you can find the details below:

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Dividing workouts into a push/pull/leg routine stands as a widely embraced and effective method for structuring a training programme. This approach involves categorising exercises based on their primary movement patterns, fostering more targeted and efficient workouts. Here are some reasons why adopting this methodology can prove advantageous:

  1. Balanced Muscle Development: The push/pull/leg routine ensures even training across major muscle groups. Push exercises, such as the bench press and shoulder press, predominantly engage muscles used in pushing movements (e.g., chest, shoulders, triceps). Pull exercises, such as rows and pull-ups, concentrate on muscles involved in pulling movements (e.g., back, biceps). Leg exercises, such as squats and deadlifts, activate lower body muscles (e.g., quads, hamstrings, glutes). This equilibrium helps prevent muscle imbalances and reduces the risk of injuries stemming from disproportionate development of specific muscle groups.
  2. Optimal Recovery: By concentrating on distinct movement patterns during each workout, sufficient time is provided for the muscles involved to recover. For instance, a push-focused workout allows pulling muscles to recuperate, decreasing the likelihood of overtraining. This approach permits more frequent training without compromising recovery, promoting an optimal balance.
  3. Efficient Workouts: Grouping exercises according to movement patterns enables the efficient targeting of multiple muscle groups within a single workout. This efficiency translates to training more muscles in less time, enhancing the time-effectiveness of your workouts. Moreover, it facilitates a focus on the precision of each movement pattern, fostering better form and muscle engagement.
  4. Progressive Overload: The push/pull/leg routine simplifies the application of progressive overload, crucial for muscle growth and strength gains. Tracking progress in each movement pattern allows for gradual increases in weight or intensity as strength improves. This structured approach aids in staying aligned with fitness goals and consistently challenging muscles.
  5. Versatility: The push/pull/leg split exhibits versatility, accommodating various training frequencies and schedules. The number of weekly workouts can be adjusted based on availability and recovery capacity, making it suitable for diverse fitness levels and lifestyles.

There are 4 popular options for you to choose from in terms of workout splits:

While the push/pull/leg routine offers numerous advantages, it is imperative to complement it with a comprehensive program incorporating cardiovascular training, flexibility work, and core exercises. Additionally, attentive listening to your body and allowing adequate rest and recovery between workouts are crucial for optimizing results and preventing burnout or injuries.

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