PUSH DAY WORKOUT

hey guys today we'll be doing a push day workout a push day is when you're using mainly pushing movements throughout the entire workout also known as a chest tries and shoulders day this won't be enough along with me style but i'll still take you through every exercise and give you tips on every exercise let's get started [Music] first step we'll be doing bench press for two warm-up sets of eight to twelve reps and then four working sets of six to eight reps for the warm-up sets i'll start with just the barbell for 12 rubs add some weight and then do 8-10 rubs and then depending on how i'm feeling i might do another warm-up set or two so feel free to add more warm-up sets if you'd like otherwise after the two warm-up sets jump right into the working sets i'll be aiming for eight reps each set if possible but if not at least doing six since we're not aiming for a high number of reps we'll be using a little bit of a heavier weight i will be incorporating a small arch at my back to help stabilize my shoulders and increase my leg drive but feel free to do whatever is most comfortable for you after doing a standard bench press we'll be doing an inclined bench press for four sets of 12 reps this will be similar to the bench press we just did except the bench will be angled slightly upwards to place a greater focus on your upper chest muscles this was often a little bit more challenging than a standard bench press so make sure to use less weight for this exercise just to be safe just like a standard bench press inhale as you lower the weight down towards the bottom of your chest and exhale as you push the weight up [Music] say goodbye [Music] after those two chest exercises we move on to shoulders starting with a dumbbell shoulder press for four sets of 12 reps i'm just really trying to get outside my head here so don't mind me just taking my time as i push the dumbbells up i exhale and as i lower them back down i inhale for a full tutorial on how to breathe while exercising please check out my how to breathe while exercising video here on youtube [Music] next step we'll be doing a superset for a total of four times starting with front to lateral raises for eight reps and then going into dumbbell overhead chest of extensions after for the front to lateral raises use a lighter pair of dumbbells and simply raise your arms straight up with palms facing the ground back down and then out to the side with palms facing the ground again one front raise plus one lateral raise equals one rub make sure to also keep a slight bend in your elbows at all times [Music] heading straight into double overhead triceps extensions next for 10 reps start with a double lowered and elbows bent and simply contract your triceps to extend your arms up and lift the dumbbell up lower the dumbbell back down to touch your upper back do your best to keep your elbows pointed straight ahead and not flare it out too much this side just to keep as much focus as possible on your triceps lastly we'll be heading into a tri set which we'll be doing four times starting with face pulls for 12 reps then triceps push strands for 12 rubs and then push ups for 12 reps use a rope attachment for the face pulls and position the cable sews above your head hold the rope with an overhand grip with hands close together and then pull the handles back towards the sides of your face with thumbs on the bottom of your fist for after face pulls will be doing 12 reps of triceps push downs stand with your upper body butt slightly forward at the hips and keep your arms gluted to the sides of your body at all times the only part of your body that should be moving is your arms from below your elbows contract your triceps to feel the movement [Music] let's get down on the ground to do some push-ups next feel free to do a modified version of these if that works better for you exercise you push up and inhale as you lower your body back down to the ground [Music] thanks so much for working out with me today guys if you enjoyed this workout of course don't forget to leave a thumbs up and if you're not already subscribed to my channel make sure to do that and turn the notification bell so you don't miss out on my other workouts for daily fitness and workout tips make sure to also like me on facebook and follow me on instagram thanks so much again have a great rest your day [Music]