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The Smartest Push Workout for Muscle Growth

Change things up and see the results for yourself!

If you train a push/pull/leg routine, maybe you want to give a go at the smartest push workout for muscle growth.

As a beginner, you want to do full-body workouts as they will give you the best muscle growth in the fastest amount of time.

However, that tactic only lasts a few months as your body begins adapting to the exercises and soon you find out that you need to spice up your training sessions. There are a number of ways to train as an intermediate and even advanced athlete, and one of the most common ways is the push/pull/leg routine.

In that, each time you go to the gym you will be focusing on either pushing, pulling exercises, or lower body and core movements. And this is the smartest push workout for muscle growth according to Jeff Nippard, a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel.

If you want to continue on your push/pull/leg routine, but would like to change things up with parts of your training sessions, then give a chance to the smartest push workout for muscle growth developed by Nippard.

the smartest push workout for muscle growthSource: Photo courtesy of CrossFit Inc.

The Smartest Push Workout for Muscle Growth

This is part of the first push day, as you should have a second one for later in the week. The smartest push workout is comprised of 7 exercises that target the chest, shoulders and triceps.

Here is a breakdown of the workout:


  • 5 minutes of treadmill or Stairmaster
  • Upper body dynamic drills such as arm circles and cable external rotations

Bench Press

  • Near max effort
  • 1 set
  • 3-5 reps

You can swap for a flat dumbbell press or a machine press for the same number of sets and reps.

Larsen Press

  • 2 sets
  • 10 reps

Drop the weight back to about 75% of what you used for your heavy top set.

Standing Arnold Press

  • 3 sets
  • 8-10 reps

Superset: Cable Press-Around + Pec Stretch

For cable press-around:

  • 2 sets
  • 12-15 sets

For the pec stretch:

  • 2 sets
  • 30 seconds hold

Cross-Body Cable Y Raise

  • 3 sets
  • 12-15 reps

Superset: Squeeze-Only Pressdown + Stretch-Only Overhead Extension

  • 3 sets
  • 8 reps

This is going to be partial reps on both exercises.

Cross-Body Tricep Extension

  • 2 sets
  • 10-12 reps

And that is the smartest push workout for muscle growth according to Jeff Nippard. If you don’t know how to perform one or more of the exercises mentioned above, click on the video below to see them being explained properly by the man himself.

VIDEO – The Smartest Push Workout for Muscle Growth

Check out more content from BOXROX that we are sure you are going to find useful and helpful to your fitness journey.

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How To Get Lean and Stay Lean Forever

7 Most Important Barbell Exercises for CrossFit Athletes

Do This Bodyweight Test to Know Your Strength Level

The Science Behind Light vs Heavy Weights for Muscle Growth

The Perfect Push, Pull, Leg Kettlebell Workout for Hypertrophy (5-Day Program)

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