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Maximize Your Upper-Body Gains With a Push Day Workout

Blog, Chest, Chest Workouts, Fitness, push, Shoulders, split routine, Strength Training, Triceps, UPPER BODY, weight lifting / admin

Maximize Your Upper-Body Gains With a Push Day Workout Adding structure to your fitness routine can make your workouts more purposeful and efficient, minimize the risk of injury, and yield even better results. One simple way to do this is a rotating daily schedule of push, pull, and leg workouts. What Is a Push Day? As the name suggests, a push day workout consists of upper body exercises that utilize a pushing motion. These exercises primarily target the chest, shoulders, and triceps. (Pull exercises, which engage the back, biceps, and forearms, are reserved for another day.) You can find push days in many weightlifting programs on BODi, such as LIIFT4 and Body Beast. They’re designed to work different muscle groups on different days so you can hit your workouts hard and optimize rest. While some people may choose to incorporate leg exercises on a push day, others dedicate a separate day to lower-body work. What Are the Benefits of Push Day Workouts? Pushing is a cornerstone of functional fitness. To simply get off the ground, you must be able to push up your body weight. “Performing a broad range of push exercises helps maintain a strong and healthy body,” says BODi Fitness Programming Manager Amanda Herrera. “Not just for your muscles, but your bones and joints as well.” Dedicating specific days to push day workouts allows you to work harder and maximize rest. “The idea behind separating push and pull days is to work specific related muscle groups together and to exhaust those muscles,” Lopez says. “Therefore, you won’t be training the same muscle groups two days in a row, which can help optimize recovery time.” 6 Push Day Exercises Chances are, you’re already doing push day exercises as part of your regular fitness routine. In case you need some ideas, here are a few push day workout staples. 1. Push-up Assume a high-plank position with your feet together, your body straight from head to heels, and your hands in line with (but slightly wider than) your shoulders. Engage both your glutes and your core to lock your body into position. Keeping your elbows tucked toward your body and your head neutral, lower your torso until your chest is within a few inches of the floor. Pause, and then push yourself back up to the starting position. 2. Shoulder press Stand tall with your feet hip-width apart and hold a pair of dumbbells in front of your shoulders with your elbows tucked in and palms facing each other. Keeping your core engaged and back flat, press the weights directly above your shoulders until your arms are straight and your biceps are next to your ears. Pause, then lower the weights back to the starting position. 3. Dumbbell bench press Lie on a sturdy, padded bench, feet flat on the floor, holding two heavy dumbbells at arm’s length over your chest, palms facing forward. Keeping your core engaged, lower back pressed into the bench, and upper arms at a 45 degree angle to your body, slowly lower the dumbbells until your upper arms are parallel to the floor. Pause, and then push the weights back to the starting position. 4. Dumbbell chest fly Lie on a flat bench or on a mat on the ground holding a pair of dumbbells at arm’s length above your chest, palms facing each other. Keeping your core engaged, lower back pressed into the bench or mat, and elbows slightly bent, slowly lower the dumbbells directly out to your sides until you feel a deep stretch in your chest. Pause, and then slowly reverse the move, returning to the starting position. 5. Dumbbell overhead triceps extension Sit on a bench or chair, cupping one end of a dumbbell in both hands directly overhead. This is the starting position. Keeping your chest up, core engaged, and back flat, lower the weight behind your head without moving your upper arms. Pause, and then press the weight back up to the starting position. 6. Dumbbell lateral raise Stand tall with your feet hip-width apart and your arms at your sides, holding a dumbbell in each hand. Raise your arms to your sides until they’re level with your shoulders. Keep your palms facing downward. Pause, and then lower the weights back to the starting position. How Should I Structure My Push Day? It’s generally a good idea to perform your heaviest lifts at the beginning of a workout, but the key is to stick to pushing exercises. As for the rest of your weekly workout schedule, some people find it helpful to have designated push and pull days and combine lower body and core work in one workout. So, for example, you could structure your routine as follows: Monday: Push day workout Tuesday: Pull day workout Wednesday: Legs and core workout Thursday: Push day workout Friday: Pull day workout Saturday: Legs and core workout Sunday: Rest “You don’t have to have a rest day in between push and pull days because they work different muscles, so you won’t be working the same muscles back to back,” explains Lopez. If you’re interested in a traditional push, pull, legs split routine, check out Body Beast on BODi. If you’re looking to balance cardio with heavy lifting, LIIFT4 combines HIIT and weight training to get you strong, lean, and fit. The post Maximize Your Upper-Body Gains With a Push Day Workout appeared first on BODi. Adding structure to your fitness routine can make your workouts more purposeful and efficient, minimize the risk of injury, and yield even better results. One simple way to do this is a rotating daily schedule of push, pull, and leg workouts. What Is a Push Day? As the name suggests, a push day workout consists of […] The post Maximize Your Upper-Body Gains With a Push Day Workout appeared first on BODi. William Kang{authorlink}https://www.beachbodyondemand.com/blog/push-day-workoutBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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The Complete Guide in Upper Lower Split Workout for Beginners

Blog, LOWER BODY, UPPER BODY / admin

The Complete Guide in Upper Lower Split Workout for Beginners The upper lower split workout is an effective way to organize your training, as it requires you to work in already well-established routines regularly. With this way of organizing your workouts, you can use a variety of movement variations to build the necessary muscle mass, strength, and power for the next workout. You should make a schedule for your splits: Monday – Lower Tuesday – Upper Wednesday – Take an off Thursday – Lower Friday – Upper Saturday and Sunday – Take off On the upper lower split workout days, you should work on the muscle groups like the back, chest, biceps, and abs. And on the lower split workout days, you should work on glutes, hamstrings, calves, and quads. The 4-day Upper and Lower Workout Let’s look at the exercise standard of upper lower split workout. It is fanatical because you can have a consistent schedule from week to week, and you get to train your muscle group twice a week. The 4 upper lower workout you can do alternatively in a week. Day 1 of Lower Body Split Workout: 3 sets of 6 reps Back Squats 3 sets of 12 reps Glute Ham Raises 3 sets of 10 reps Alternating Forward Curls 2 sets of 15 reps Lying Hamstring Curls 3 sets of 8 reps Standing Smith Machine Calf Raises Day 2 of Upper Body Split Workout: 3 sets of 10 reps Barbell Bench Press 3 sets of 10 reps Barbell Bent Over Rows 3 sets of 12 reps Seated Dumbbell Shoulder Press 3 sets of 8 reps Lat Pulldowns 2 sets of 12 reps Low Cable Chest Flyes 2 sets of 15 reps Dumbbell Curl 2 sets of 15 reps Overhead Dumbbell Tricep Extensions 2 sets 25 reps Rope Cable Face Pulls Day 3 of Lower Body Split Workout: 3 sets of 12 reps Leg Press 3 sets of 10 reps Romanian Deadlift 3 sets of 15 reps Unilateral Dumbbell Shrug 3 sets of 15 reps Leg Extensions 4 sets of 12 reps Seated Machine Calf Raises Hanging Leg Raises, four sets of ten repetitions Day 4 of Upper Body Split Workout: 3 sets of 10 reps Pull Ups 3 sets of 8 reps Incline Dumbbell Bench Press 3 sets of 12 reps Standing Barbell Push Press 3 sets of 10 reps Cable Lat Pullovers 3 sets of 10 reps EZ-bar Bicep Curl 3 sets of 15 reps Dumbbell The upper lower split workout is a great way to get in the best shape of your life. It’s a highly structured routine that uses compound sets to build muscle and burn fat at the same time while still leaving you with enough time to recover between each training day. Generally speaking, warming up before Upper/ Lower Split workouts will reduce the risk of muscle soreness and injury. Your muscles are more likely to stiffen during a workout if you do not warm them up beforehand. Also Read: Beginner Workout Routine for Men Pros and cons of the upper lower split workout Pros of Upper and Lower split workout. The 4-day upper lower split is a famous workout routine for many lifters. This type of split allows you to train each muscle group twice per week, a frequency supported by many studies. It makes the 4-day upper lower split an excellent option for those who want to improve their long-term results. The benefits of training a lift multiple times per week. The benefits of training a lift multiple times per week are clear for many people. Training a lift more often allows us to improve better and maintain movement proficiency. It is because we perform different exercises more often throughout the week. The frequency of your weightlifting workouts should be based on your experience level. If you’re a beginner, start with twice-weekly workouts. It’s great for avoiding volume overlap because you have two separate workouts – an upper and a lower one. It means the risk of training fatigued muscles too soon is much smaller than in other training splits. Cons of Upper and Lower split workout. If you want to work all the muscle groups in your upper body, you’re looking at doing a lot of sets. For example, if you do just three sets for your back, chest, shoulders, triceps, and biceps, you’ll still have to do 15 working sets. That can be a lot to keep track of during your workout. Lower body workouts, on the other hand, may be completed faster because there are fewer muscle groups to train. In other words, if you insist on performing direct exercises for your traps, abs, obliques, and forearms, you might want to add them to your lower body days. When establishing your exercise split, you must make inevitable priority trade-offs. For example, the “bro split” allows us to prioritize each muscle during training. On an upper/lower split, you must start with one muscle group and put the others on the back burner. For example, you can start with the bench press but won’t be able to complete your rows until you’ve fully recovered. Frequently Asked Questions (FAQs): Can I build muscle with the upper lower split? It is a common question among those new to weightlifting, and the answer is yes – you can certainly build muscle using an upper-lower split routine. This routine involves splitting your body into upper and lower halves and working each half on alternate days. For example, you might train your upper body on Monday and Thursday and your lower body on Tuesday and Friday. There are a few reasons why an upper lower split can be effective for building muscle. First, by training each muscle group twice per week, you can give them a little more attention than you would if you were training your whole body three or four times per week. Second, this type of split allows you to use slightly heavier weights than you might otherwise

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