Push

Chest, triceps and shoulders are all included when you push something in front of you. Which muscles group and what part of it that is being targeted the most depends on the movement.

Training a Push Pull Leg split is very popular so please combine below workouts with Pull and Lower Body on other training days.

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Push

PPL Optimal Volume – Push

This workout is part of the training program Optimal Volume: Push Pull Leg. The program is build on three different arenas. One part for Push (chest, triceps ans shoulders), one for Pull (biceps and back) and the last part is Legs. This workout is the Push for triceps, chest and shoulders. Make sure to warm up for 5-10 minutes before you start this workout. When doing your Bench Press, make sure to rest 1-2 min between your sets. In the last exercises Hanging Leg Raises you do them until failure in every set, that means as many as you can perform with correct technique.

4 Weeks of Hell Day 24

Push day for shoulders, triceps and chest. Start with 5 min warm up. The workout has got 3 super sets so like always you should prepare the weights in advance. Good luck!

Mighty Seven Push 3

Full body with extra focus on push exercises in the end. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra chest, shoulders and triceps training in the end. In this third part you add even more weight and lower the amount of reps

Mighty Seven Push 2

Full body with extra focus on push exercises in the end. This is a workout based on 7 compound exercises that initially will train your entire body. Make sure to rest between the sets, especially when it comes to Deadlift and Squats. When you have done the original 7 exercises we add extra chest, shoulders and triceps training in the end. In this second part you add more weight and lower the amount of reps

Mighty Seven Push 1

Quick Muscle Growth Push 3

This is the third part of the quick muscles growth program. The workout is for chest, triceps and shoulders but we now increase the weight even more and do fewer reps. In the drop sets you now do 8 reps and the immediately lower the weight and do 8 more reps on the lower weight with no rest between them. For the super sets you do one exercise and immediately start the next exercise with no rest in between.

Quick Muscle Growth Push 2

This is the second part of the quick muscles growth program. The workout is for chest, triceps and shoulders but we now increase the weight a bit and we will do less reps. In the drop sets you do 10 reps and the immediately lower the weight and do 10 more reps on the lower weight with no rest between them. For the super sets you do one exercise and immediately start the next exercise with no rest in between.

Quick Muscle Growth Push 1

In this workout you will train chest, triceps and shoulders. It includes both drops sets and super sets so get ready to feel the burn. In the drop sets you do 12 reps and the immediately lower the weight and do 12 more reps on the lower weight with no rest between them. For the super sets you do one exercise and immediately start the next exercise with no rest between them.