Push training refers to any exercise that mimics a push day workout movement. The benefits of splitting your routine into push and pull days, you are giving your body time to recover while still being able to train upper or lower body, multiple times a week.
Try this full-body push workout on your next push day or try incorporating it every other day mixed with a couple pull days for a well-rounded routine.
Position the bar on the squat rack near the top of your chest
Grip the bar with your palms facing forward in a way that feels comfortable to you
Once gripped, begin to stand tall and release the bar from the squat rack and take one step backwards
Position your feet slightly wider than shoulder-width with your toes pointed outward to approximately 45-degrees
Take a deep breath, fix your gaze on a spot in front of you and sit straight down into a squat position
Keep your elbows up to prevent the bar from sliding forward on your shoulders
Once at the bottom of the movement, push off your heels, keeping your knees straight or slightly pushing outwards, return to the starting position for one rep
Set up your bench at an angle of 30-45 degrees under a barbell rack
Lie back and place your hands on the bar slightly wider than shoulder-width apart with your palms facing up
Begin lifting the bar out of the rack and press it up until your arms are extended and your hands are above your shoulders
Once at the top, slowly lower the bar to your chest for one rep
Begin by attaching a rope to the cable stack as high as possible set at an appropriate weight
Brace your core and bend you knees slightly as you grasp the rope with both hands and lean forward by slightly hinging at the hips
Pull the rope down extending the elbows and flexing the triceps
Pull the rope downward until the elbows are almost locked out and then slowly release into the starting position until your hands are back in front of your chest for one rep
Begin by adjusting the equipment height and handles to your comfort and choose a weight
Sit up tall and relax your neck and shoulders with your feet flat on the floor
Grab the handles so your palms are facing forward and begin pressing your arms together in front of your chest with a slow and controlled movement
Pause for one beat once your arms are fully closed in front of your chest and slowly bring them back to the starting position for one rep
Begin sitting on an upright bench holding a dumbbell in each hand at shoulder height with your palms facing front
Keeping your chest up and your core braced, press the weights directly upwards until your arms are fully extended and the weights touch above your head
Slowly lower the weights back down to the starting position for one rep push day workout
Begin standing with your feet hip-width apart holding a dumbbell in each hand
Slowly lift the weights upward with your arms extended in front of you, palms facing down and a slight bend in your elbows
Pause briefly at the top of the movement when your arms are parallel to the floor
Slowly lower the weights back down to the starting position for one rep push day workout
