The perfect push workout is a component of a push, pull, legs workout split which is one of the most common training splits for building muscle and strength. In this video, I’m continuing the perfect workout series and bringing you the perfect push workout to build a bigger chest, shoulders, and triceps. Not only am I going to provide the exercises, but I’m breaking down all the sets and reps to make sure you don’t miss out on any muscle gains.
A PPL split is a pull, push, and legs workout program that can be laid out a few different ways, but I’m showing you my favorite. One thing to note is how to sequence this training split; repeating each workout day twice in sequence for 6 straight workout days in a row before a rest day. This option allows for a predictable schedule but compromises rest in the process.
The other way to perform a PPL split is take a rest day after the first 3 workouts. Perform another 3 days and then rest once again. This asynchronous split causes unpredictable rest days, but allows for more recovery which leads to overall better muscle gains.
Below is Push Workout 1:
– Bench Press – 4 x 4-6 (leave 1-2 in the tank)
– Hi-to-Low Crossover – 3 x 10-12 (post-pressing adduction)
– DB Shoulder Press – 4 x 8-10 (standing movement)
– 1.5 Side Lateral Raises – 3 x 12-15 (direct side delt activation)
– Lying Triceps Extensions 3 x 10-12 into DB Waiter Curls – 3 x 10-12
– Rotator Cuff ER – 3 x 15-20 (rotator cuff strengthening and shoulder stability / health)
With any push workout, it is essential to include a heavy compound movement and in this case, it’s the classic bench press. This particular exercises allows for overload on all 3 major pushing muscles, the chest, triceps, and shoulders together. With 4 sets of 4-6 reps, make sure to choose a weight where you can perform in the given rep range with 1-2 reps left in the tank.
Next in this push day is the hi-to-low crossover. This exercise provides adduction of the chest that most pressing movements do not as they don’t allow for the arms to travel across the midline of the chest. Taking the chest through its full range of motion is necessary to get a bigger chest in the long run.
The DB shoulder press is performed standing instead of sitting because pressing your back in the bench while pressing overhead interferes with scapular movement. The utilization of dumbbells in this particular workout not only allows for the bench press to be the compound exercise of choice, but it also helps to expose any imbalances one might have.
The 1.5 side lateral raises allow for direct side delt activation that is ignored in the previous exercises of this perfect push workout, all of which are heavily influencing the front delts. This direct focus on the side delts will help to build overall bigger shoulders.
As we did in the Perfect Pull Workout, we are including both triceps and biceps as a superset here in our push workout. The arms get targeted with a superset with the lying triceps extensions into a DB waiter’s curl. Including both biceps and triceps on a push day accrues for extra volume that is necessary for building muscle.
To finish up this push workout, I included the banded rotator cuff external rotation as our corrective for the day. It is a phenomenal way to build shoulder health and stability, something necessary for any effective push day workout as well as promoting general shoulder health and safety.
Here is what Push Workout 2 looks like:
– Barbell Overhead Press – 4 x 4-6 (leave 1-2 in the tank)
– Underhand DB Bench Press – 3 x 8-10
– Abduction Rows – 3 x 10-12
– Floor Flys – 3 x 10-12
– Triceps Close Grip Bench Press – 3 x 6-8 into DB Curl of Choice – 3 x 10-12
– Pushup Plus – 3 x F
Utilizing both of these workouts will serve as your push workout in the PPL workout split. Alternate these two workouts whenever the push day of the PPL split shows up on the calendar. Remember to select weight that will allow for failure in the prescribed rep ranges, aiming to add more weight each time the workout appears.
Looking for a step by step push pull legs workout split that can help you to build ripped, athletic muscle with a meal plan included? If so, be sure to visit athleanx.com using the link below and check out the AX-1 training program.
For more videos on how to build muscle and strength with a push pull legs workout split, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a new video when one comes out.
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Chris Wright
*NOTIFICATION SQUAD GIVEAWAY* – It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/perfect-push-workout
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
*calculates back 10hrs ago*
I was in bed sleeping! >___<* Damn it for being an Aussie!
Love the workouts!
@unexspectedk1ll haha relax. He didn’t read the rules, it’s not the first to comment but the first 100 to be selected randomly.
@- I’m just messing around haha
Can we perform direct 4 week chest workout sir?
Funny how this pops up 10 minutes before I start my Split! Jeff’s listening
@marry marry Bot scammer, don’t click the link
Is push 1 and push 2 supposed to be done in the same day?
@Jon Smith No, you can do:
Push 1
Pull 1
Legs
Push 2
Pull 2
Or add some rest days in between – depends how long you need to rest after a workout
I’m actually surprised Jeff is JUST NOW making a video about a push workout for the most popular split
I can’t believe we’re getting this for free.
@Rbmets bruh you’re just paying a dollar or something to get that entire program, he literally sells a completely packed core program called core4abs in his website which provides hell of a lotta features. That app is okay for a single program with that price tag
@evzv Yep, spot on. “We must pay for everything in this life one way and another, there is nothing free but the grace of God”
He’s always been like this. Been following him for years , even when my Kinesiology professor said not to follow any fitness youtubers.
Well, It’s really just a collection of exercises. When you pay for programs, you’d usually get something that cater to you in terms of rate of progression, rest periods, volume regulation etc. Jeff doesn’t really provide any of that through his YT videos, but they’re equally, if not more important than what exercises you do.
@Jon Riv I’d recommend you learn to program for yourself. It makes things much more catered to you in a way that any online one-size-fits-all program can’t do. It might take some effort to learn though so I get it if you don’t want to.
I’ll save everyone time, everyday is face pulls. That’s it.
Now that we’ve completed 3 sets of 12 on the facepulls, it’s time for the facepulls
Call it Jeff pulls
Always been
I have never clicked on an AthleanX video so fast.
Looks like you watch for fun, you look smol still
@Ricardo Mendez he could just be trying to make a change and how do u know hes small
You know you’ve been watching Jeffs videos a long time when you make ur own push workout based on information he’s said in the past and it’s the same as what he’s dropped now
@zeimeris I just did my workout and tried it, but yes it did feel weird, I was trying to find the best position for the most pec tension but my arms were getting sore more then my chest….might have to practice more to get the correct movement
Don’t need fancy education, just watch jeff for 1 hour a day!
@Wesley Strijdonk 10 mins does the trick
@random guy 60-90 seconds
@Jagdeep Singh yoo another punjabi kidda
Dang. I haven’t watched your channel in years. When I first followed you I think it was 2015 and you we’re running sprints in your backyard with a few thousand subs. Now you’ve got 11.6M subs and a fully equipped gym …absolutely amazing
@Nipun Srivastava no. I was being genuine. Anyone who followed Jeff way back knows what I’m talking about.
@jumpar his gym wasn’t nearly as badass or fully loaded as it is now.
@jumpar What does it matter? Why is there always a tool like you in the comments?
@MrOrangefuse I followed him way back and in 2015 he was already established. He was not some channel with few thousand subs.
for me at 73 y.o. I NEED that day off. if I do “too much” by about 36-48 hours later, my body is telling me all about it. recovery is certainly different and more time is key . . .
sure, I’m not his demographic target but smart advice is smart at any age . .. don’t quit and don’t get hurt
you’re too old to workout lmao
@Aman Bhardwaj it’s easy. I’m too old to remember that I forgot that . .
on the other hand I’m also willing to forgive myself for once upon a time being young and knowing everything. Grasshopper, you must suffer terribly from such a burden. there is nothing else left in life for you. I’m OK with that . . .
@William Tomkiel dont listen to him! keep working hard and being healthy and most importantly SAFE!
@Tedbear having been at it for 25+ yrs, , still the same weight 175-180 and 32-34 waist, but stronger and a better dancer. while many “bros’ at this site not have noticed or care at all, women “of a certain age” do. For some of you guys, that might be your mom and you know she wants to be happy and off your case . . .ask me how I know . . and SAFE and unhurt are the prime directives. You do the same…
@Aman Bhardwaj remember that when you’re an out of shape 45 y/o
Push 1:
6:00 List
2:10 *4×4-6* Barbell Bench Press 【Leave 1-2 reps in the tank】
2:38 *3×10-12* High-to-Low Crossover
3:15 *4×8-10* DB Shoulder Press
3:57 *3×12-15* 1½ Side Laterals
5:03 *3×10-12* Lying Tricep Extensions*
5:10 *3×10-12* DB Waiter’s Curls*
5:53 *3×15-20* Rotaor Cuff External Rotation
Push 2:
10:25 List
6:32 *4×4-6* Barbell OHP 【Leave 1-2 reps in the tank】
7:08 *3×8-10* DB Underhand Bench Press
8:00 *3×8-10 Each Arm* Abduction Row
8:30 *3×10-12* DB Floor Flys
9:16 *3×6-8* Close Grip Bench Press *
9:37 *3×10-12* DB Curl of Choice*
10:04 *3xF* Pushup Plus
*Super set with other marked exercise
@jon law Everyone goes to more reps, why do less reps here?
Any replacement for the high to low crossover?
@Pebble 7 go with dumbell fly.
@Tinu Dahiya that’s a question for someone who is better qualified.
@Tinu Dahiya stop 1-2 reps before failure. This ensures good form and you an do more sets before fatigue hits
PERFECT Timing! This video went live literally minutes before my push workout :D
YOU WERE HERE ON TIME,
JUST NOT ONE OF THE LUCKY RANDOMLY SELECTED WINNERS.
That’s happened to me 3 times already
SAME
Was waiting for the continuation of PPL series. Eagerly waiting for the legs day
He’s already done a perfect legs workout video.
man you eagerly waiting fo deez nuts
squat lunge curl calves here you go
Bulgarian split squats and squats + calf raises. At home workouts during lockdown.
Yooo, 0:17-0:23
That was some unexpected heat, lmao
I am so used to Jeff roasting Jesse that I don’t think it would be an athlean-x video without it.
1) seriously can’t believe you give these out for no charge
2) I cannot wait for the leg workouts
This popped up literally as im on the way to do my push day serendipity