Push-day workouts have been a buzzword in the lingo of fitness of many gym-goers, especially those with split training regimens. So, what exactly is a push-day workout and why is it so good for health and fitness? Well, a push-day workout is a type of training session where exercises focus on pushing movements usually from the upper body. It usually forms part of a split workout routine, where different muscle exercise patterns are divided into parts, such as pushing, pulling, and legs. On a push day, it targets the muscles in the upper body concerning pushing movements, which involve parts of the chest, shoulders, and triceps. Typical exercises to be included in a push-day workout are:
- Bench press (Flat or incline)
- Overhead press
- Dips
- Push-ups
- Chest flys
- Tricep extensions
According to our expert, Dr Shaista Sehar - Department of Physiotherapy at Kinder Hospitals - Bangalore, “Organising your workout this way allows for the resting of certain muscle groups while working on others in a balanced and efficient training routine.”
Benefits Of Push-Day Workouts
We also asked our expert to explain a few benefits of a push-day workout. Here is what she shared with us:
1. Muscle Strength and Mass
Push movements primarily emphasise working out the upper body. Thus, more significant portions of your chest, shoulders, and triceps develop through push day, allowing you to gain more strength in those groups so you may carry heavier loads for other workouts. Push days also assist with developing muscle mass and thereby the body begins to appear chiselled.
2. Good Posture
Exercises such as the overhead press and bench press strengthen the muscles around the upper body, including the shoulders, which can help improve posture. As the muscles in the upper back and chest become stronger, they assist in aligning the spine properly, reducing slouching and promoting a more upright, confident posture.
3. Balanced Training
If combined into a well-balanced workout split (containing pull and leg days), push-day exercises ensure that the entire muscle is targeted without overtraining any single area. Therefore, it minimises the likelihood of muscle imbalances and improves functional strength. Remember that maintaining a well-balanced workout routine is an important factor for injury prevention and maximisation in all activities.
4. Joint Health and Stability
Push day exercises tend to include movements which promote joint health and stability, especially for shoulders and elbows. Strengthening the muscles surrounding these joints is a good way to prevent injury during physical activity. In addition, push-ups can improve stability in the core since it needs to maintain a balance throughout the motion.
Also Read: Ram Kapoor, Who Lost 55 Kilos, Shares His Diet And Workout Regimen
5. Psychological Benefits
Like all exercises, push-day workouts do bring about mental health benefits. With each workout, it gives one the feeling of triumph when he/she successfully pushes through his/her challenging workout routine. “Exercise has also been shown to enhance moods, decrease stress, and release endorphins, hence promoting a healthy mental outlook,” added Dr Sehar.
Tips For Maximising Your Push Day Workout
If you are excited to try a new workout and want to give push-day a chance, here are a few expert-recommended tips to keep in mind:
- Start with a dynamic warm-up to get your body ready for the intense movements ahead. This helps prevent injury and prepares your muscles for heavier lifting.
- Prioritise proper form to avoid injury and maximise the effectiveness of each exercise.
- Gradually increase the weights or reps in your push-day exercises to ensure continuous progress and muscle growth.
- Sure, consistency is good, but rest is needed, especially in terms of letting muscles recover between workouts. Take at least 48 hours to ensure that you avoid overtraining for your push days.
Bottomline
A push-day workout is the most potent program you can use to target your chest, shoulders, and triceps, which means you'll get to grow more in strength, muscle mass, and overall physical health. Whether you want to develop muscle definition, correct poor postures, or stabilise joints, you will do the trick by incorporating push-day into your training program. All this requires, though, is keeping an eye on your form, taking rest days, and pushing yourself harder each session.