programming a push session
Muscles Worked:
Chest
Shoulders
Triceps
General Overview when making your exercise selection:
Selection choice on exercises will ultimately come down what the greater focus is for this session. For example, if you want a more chest dominant workout then you will favour more exercises for chest and visa versa with delts or If you have a particular weakness to bring up like (for me as example my upper pec develop is quite flat then you may focus movements to target this.
When planning your workouts I would generally recommend to plan a session like pull or legs the following day prior to any rest as you need to keep a conscious reminder on recovery and pull or legs are more taxing on your body, unless you plan to hit push twice in the week, then you split may look more like the example I've given further down.
Shoulder exercises to select from:
Shoulder press - Barbell, Smith, DB
Side lateral raises - DB, machine, cable (seated or standing)
Front lateral raises - DB, machine, cable (seated or standing)
Chest exercises to select from:
Chest press - barbell or smith machine (Incline/decline/flat)
Chest press - DB (Incline/decline/flat)
Fly variation - DB, machine, cable (standing, seated, lying)
Dips (angled to target lower chest)
Example split layout (push focussed)
Monday - pull
Tuesday - push (shoulder focussed)
Weds - off
Thursday -legs
Friday - off
Saturday - push (chest focussed)
Sunday off
Tricep exercises to select from:
Close grip tricep bench press -Barbell, smith machine
Cable tricep push down - various attachments to hit different angle/head of tricep
Overhead tricep extension - DB, cable
Skull crusher variation - DB, barbell, cable (lying)
Blueprint:
3-4 exercises with 1-2 working sets, reps ranging from 7-10 for chest exercises.
2-3 exercises with 3 working sets, reps ranging -8-12 for delt/shoulder exercises
2 exercises with 3 working sets, reps ranging -8-12 for tricep exercises
FORM IS KING!
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