A push workout is a type of strength training routine that focuses on exercising the upper body muscles responsible for pushing movements. Specifically, a push workout targets the chest, shoulders, and triceps.
Muscles Worked in a Push Workout
Here's a breakdown of the muscles engaged during a push workout:
- Chest: Primarily the pectoralis major and minor.
- Shoulders: Specifically the anterior (front) and medial (side) deltoids.
- Triceps: The muscles located on the back of the upper arm, responsible for elbow extension.
Push Workout Examples
A typical push workout might include the following exercises:
| Exercise | Muscle Groups Worked |
|---|---|
| Bench Press | Chest, shoulders, triceps |
| Incline Dumbbell Press | Upper chest, shoulders, triceps |
| Push-ups | Chest, shoulders, triceps |
| Overhead Press | Shoulders, triceps |
| Lateral Raises | Shoulders |
| Triceps Extensions | Triceps |
| Triceps Pushdowns | Triceps |
Push, Pull, and Legs Split
Push workouts are often part of a “push, pull, legs” split routine. This approach divides workouts based on muscle function:
- Push: Targets chest, shoulders, and triceps (as described).
- Example exercises: Bench press, overhead press, triceps extensions.
- Pull: Focuses on back and biceps muscles.
- Example exercises: Pull-ups, rows, bicep curls.
- Legs: Works all the lower body muscles including quads, hamstrings, calves, and abdominals.
- Example exercises: Squats, deadlifts, calf raises.
Benefits of Push Workouts
- Balanced Strength: Helps develop balanced strength and muscle in the upper body.
- Functional Movement: Improves everyday movements that involve pushing.
- Efficient Training: Allows for a focused approach to muscle building.
By understanding what a push workout entails, you can optimize your training routine and effectively build upper body strength.
