- +6221.200.2012
- [email protected]
- Mon - Fri 09:00-17:00
Trending Today
It’s push day! Time to get those pecs, shoulders, and triceps absolutely ripped. Not only will targeting these muscle groups help you build strength and size throughout your upper body.
But before you start to see the benefits, you’ll need to develop an intense push day routine that’s going to benefit you optimally.
An effective push day routine should include a variety of exercises that specifically target your chest, shoulders, and triceps.
In this article, we’re going to introduce you to what we believe to be the 10 best push day exercises. Performing these exercises correctly will transform your upper body.
We’ll also share our favorite push day routine to get you started in the gym. So, if you’re ready to focus on your push muscles, let’s get into it!
Get the premium content 10 best push exercises with images and videos for a one-time fee.
For example, a chest press is a compound exercise that targets your chest and triceps, while a lateral raise is an isolation exercise that only targets your deltoids.
We’re big fans of the PPL program, as it’s excellent for muscle hypertrophy and recovery. And it’s not just us, there’s a reason why this routine has become so popular, and that’s because many people see significant progress with it.
The flat dumbbell bench press is an excellent compound exercise to start your push day workout with. This exercise will mainly target your chest, but your shoulders and triceps will also come into play.
We prefer the dumbbell press over the bench press because, with dumbbells, you work unilaterally. That means that the stronger side of your body can’t compensate for your weaker side.
To perform this exercise properly:
Common Mistakes: The biggest mistake people make with this exercise is not creating a full range of motion. You need to lower the dumbbells until you get a good stretch, allowing your chest muscles to be activated properly.
Daily Package
Monthly Package
Yearly Package
[vc_row][vc_column][vc_column_text][cmsmasters_row data_padding_bottom=”50″ data_padding_top=”20″ data_color=”default” data_bot_style=”default” data_top_style=”default” data_width=”boxed” data_shortcode_id=”sa5awj1hyr”][cmsmasters_column data_width=”1/1″ data_bg_position=”top center” data_bg_repeat=”no-repeat” data_bg_attachment=”scroll” data_bg_size=”cover” data_border_style=”default” data_animation_delay=”0″ data_shortcode_id=”npp5guo8da”][cmsmasters_text shortcode_id=”84dprj68s9″ animation_delay=”0″]
[/cmsmasters_text]
[cmsmasters_social shortcode_id=”g3hzqhyxv” facebook=”true” twitter=”true” type=”horizontal” animation=”fadeIn” animation_delay=”0″]
[/cmsmasters_column][/cmsmasters_row][cmsmasters_row data_width=”boxed” data_padding_left=”3″ data_padding_right=”3″ data_top_style=”default” data_bot_style=”default” data_color=”default” data_bg_position=”top center” data_bg_repeat=”no-repeat” data_bg_attachment=”scroll” data_bg_size=”cover” data_bg_parallax_ratio=”0.5″ data_padding_top=”0″ data_padding_bottom=”50″ data_padding_top_large=”0″ data_padding_bottom_large=”0″ data_padding_top_laptop=”0″ data_padding_bottom_laptop=”0″ data_padding_top_tablet=”0″ data_padding_bottom_tablet=”0″ data_padding_top_mobile_h=”0″ data_padding_bottom_mobile_h=”0″ data_padding_top_mobile_v=”0″ data_padding_bottom_mobile_v=”0″ data_shortcode_id=”7kyvx2rno”][cmsmasters_column data_width=”1/2″ data_bg_position=”top center” data_bg_repeat=”no-repeat” data_bg_attachment=”scroll” data_bg_size=”cover” data_border_style=”default” data_animation_delay=”0″ data_shortcode_id=”j10qi27o27″][cmsmasters_featured_block shortcode_id=”s7qh1kkfna” text_width=”100″ text_position=”center” block_link=”https://bckd.co/3TA1R4y” block_link_target=”self” text_align=”center” bg_img=”15014|https://beradfitness.com/wp-content/uploads/2022/06/Bucked_Up_small-227×300.png|medium” bg_position=”top center” bg_repeat=”no-repeat” bg_attachment=”scroll” bg_size=”contain” link=”https://bckd.co/3TA1R4y” target=”blank” top_padding=”100″ bottom_padding=”100″ border_style=”default” animation_delay=”0″ classes=”featured-block”]
Save 20% with code bradr20
[/cmsmasters_featured_block][/cmsmasters_column][cmsmasters_column data_width=”1/2″ data_shortcode_id=”jv61r0xbkp”][cmsmasters_featured_block shortcode_id=”h6wt34twzu” text_width=”100″ text_position=”center” block_link=”https://5percentnutrition.com/?rfsn=6478932.ff9b71&utm_source=refersion&utm_medium=affiliate&utm_campaign=6478932.ff9b71″ block_link_target=”self” text_align=”center” fb_bg_color=”#ffffff” bg_img=”15025|https://beradfitness.com/wp-content/uploads/2022/06/5percent.png|full” bg_position=”top center” bg_repeat=”no-repeat” bg_attachment=”scroll” bg_size=”contain” link=”https://5percentnutrition.com/?rfsn=6478932.ff9b71&utm_source=refersion&utm_medium=affiliate&utm_campaign=6478932.ff9b71″ target=”blank” top_padding=”100″ bottom_padding=”100″ border_style=”default” animation_delay=”0″ classes=”featured-block”]
Save 15% with code bradr
[/cmsmasters_featured_block][/cmsmasters_column][/cmsmasters_row][cmsmasters_row data_width=”boxed” data_padding_left=”3″ data_padding_right=”3″ data_top_style=”default” data_bot_style=”default” data_color=”default” data_bg_position=”top center” data_bg_repeat=”no-repeat” data_bg_attachment=”scroll” data_bg_size=”cover” data_bg_parallax_ratio=”0.5″ data_padding_top=”0″ data_padding_bottom=”50″ data_padding_top_large=”0″ data_padding_bottom_large=”0″ data_padding_top_laptop=”0″ data_padding_bottom_laptop=”0″ data_padding_top_tablet=”0″ data_padding_bottom_tablet=”0″ data_padding_top_mobile_h=”0″ data_padding_bottom_mobile_h=”0″ data_padding_top_mobile_v=”0″ data_padding_bottom_mobile_v=”0″ data_shortcode_id=”lzita5vdw5″][cmsmasters_column data_width=”1/2″ data_bg_position=”top center” data_bg_repeat=”no-repeat” data_bg_attachment=”scroll” data_bg_size=”cover” data_border_style=”default” data_animation_delay=”0″ data_shortcode_id=”125tazdymt”][cmsmasters_featured_block shortcode_id=”fy20aiirhj” text_width=”100″ text_position=”center” block_link=”https://blackstonelabs.com/bradr” block_link_target=”self” text_align=”center” fb_bg_color=”#ffffff” bg_img=”21837|https://beradfitness.com/wp-content/uploads/BLS_Black_Logo.png|full” bg_position=”center center” bg_repeat=”no-repeat” bg_attachment=”scroll” bg_size=”contain” link=”https://blackstonelabs.com/bradr” target=”blank” top_padding=”100″ bottom_padding=”100″ border_style=”default” animation_delay=”0″ classes=”featured-block”]
Save with any site promo or 15% with code BRADR
[/cmsmasters_featured_block][/cmsmasters_column][cmsmasters_column data_width=”1/2″ data_shortcode_id=”d7vmt4sm9r”][cmsmasters_featured_block shortcode_id=”xk54f9absn” text_width=”100″ text_position=”center” block_link=”https://glnk.io/100qj/reinhart” block_link_target=”self” text_align=”center” fb_bg_color=”#ffffff” bg_img=”15033|https://beradfitness.com/wp-content/uploads/2022/06/Alpha-Lion-logo-300×98.png|medium” bg_position=”center center” bg_repeat=”no-repeat” bg_attachment=”scroll” bg_size=”contain” link=”https://glnk.io/100qj/reinhart” target=”blank” top_padding=”100″ bottom_padding=”100″ border_style=”default” animation_delay=”0″ classes=”featured-block”]
Save 20% with code bradr
[/cmsmasters_featured_block][/cmsmasters_column][/cmsmasters_row][cmsmasters_row data_width=”boxed” data_padding_left=”3″ data_padding_right=”3″ data_top_style=”default” data_bot_style=”default” data_color=”default” data_bg_position=”top center” data_bg_repeat=”no-repeat” data_bg_attachment=”scroll” data_bg_size=”cover” data_bg_parallax_ratio=”0.5″ data_padding_top=”0″ data_padding_bottom=”50″ data_padding_top_large=”0″ data_padding_bottom_large=”0″ data_padding_top_laptop=”0″ data_padding_bottom_laptop=”0″ data_padding_top_tablet=”0″ data_padding_bottom_tablet=”0″ data_padding_top_mobile_h=”0″ data_padding_bottom_mobile_h=”0″ data_padding_top_mobile_v=”0″ data_padding_bottom_mobile_v=”0″ data_shortcode_id=”pcisqapq4″][cmsmasters_column data_width=”1/2″ data_bg_position=”top center” data_bg_repeat=”no-repeat” data_bg_attachment=”scroll” data_bg_size=”cover” data_border_style=”default” data_animation_delay=”0″ data_shortcode_id=”nyenxw0ypd”][cmsmasters_featured_block shortcode_id=”5y3vanb1z” text_width=”100″ text_position=”center” block_link=”https://www.pandasupps.com?aff=1372″ block_link_target=”self” text_align=”center” fb_bg_color=”#FFFFFF” bg_img=”20333|https://beradfitness.com/wp-content/uploads/pandasupps.jpg|medium” bg_position=”center center” bg_repeat=”no-repeat” bg_attachment=”scroll” bg_size=”auto” link=”https://www.pandasupps.com?aff=1372″ target=”blank” top_padding=”100″ bottom_padding=”100″ border_style=”default” animation_delay=”0″ classes=”featured-block”]
Save 20% with code bradr
[/cmsmasters_featured_block][/cmsmasters_column][cmsmasters_column data_width=”1/2″ data_shortcode_id=”bgmtnt0vf8″][cmsmasters_featured_block shortcode_id=”t8kmg06kur” text_width=”100″ text_position=”center” block_link=”https://www.nutrex.com/?aff=1554″ block_link_target=”self” text_align=”center” fb_bg_color=”#ffffff” bg_img=”15036|https://beradfitness.com/wp-content/uploads/2022/06/nutrex-research-logo-300×187.jpg|medium” bg_position=”top center” bg_repeat=”no-repeat” bg_attachment=”scroll” bg_size=”contain” link=”https://www.nutrex.com/?aff=1554″ target=”blank” top_padding=”100″ bottom_padding=”100″ border_style=”default” animation_delay=”0″ classes=”featured-block”]
Save 30% with code bradr
Save 15% with code bradr
[/cmsmasters_featured_block][/cmsmasters_column][cmsmasters_column data_width=”1/2″ data_shortcode_id=”mhyq5bixac”][cmsmasters_featured_block shortcode_id=”ctdz5i9km1″ text_width=”100″ text_position=”center” block_link=”https://yolked.com/?aff=296″ block_link_target=”self” text_align=”center” fb_bg_color=”#ffffff” bg_img=”15034|https://beradfitness.com/wp-content/uploads/2022/06/yolked-logo-300×300.jpg|medium” bg_position=”top center” bg_repeat=”no-repeat” bg_attachment=”scroll” bg_size=”contain” link=”https://yolked.com/?aff=296″ target=”blank” top_padding=”100″ bottom_padding=”100″ border_style=”default” animation_delay=”0″ classes=”featured-block”]
Save 20% with code berad20
[/cmsmasters_featured_block][/cmsmasters_column][/cmsmasters_row][cmsmasters_row data_width=”boxed” data_padding_left=”3″ data_padding_right=”3″ data_top_style=”default” data_bot_style=”default” data_color=”default” data_bg_position=”top center” data_bg_repeat=”no-repeat” data_bg_attachment=”scroll” data_bg_size=”cover” data_bg_parallax_ratio=”0.5″ data_padding_top=”0″ data_padding_bottom=”50″ data_padding_top_large=”0″ data_padding_bottom_large=”0″ data_padding_top_laptop=”0″ data_padding_bottom_laptop=”0″ data_padding_top_tablet=”0″ data_padding_bottom_tablet=”0″ data_padding_top_mobile_h=”0″ data_padding_bottom_mobile_h=”0″ data_padding_top_mobile_v=”0″ data_padding_bottom_mobile_v=”0″ data_shortcode_id=”ypjd19k50d”][cmsmasters_column data_width=”1/1″ data_bg_position=”top center” data_bg_repeat=”no-repeat” data_bg_attachment=”scroll” data_bg_size=”cover” data_border_style=”default” data_animation_delay=”0″ data_shortcode_id=”zlttv2nidg”][cmsmasters_text shortcode_id=”mtwoobnauo” animation_delay=”0″]
[/cmsmasters_text][cmsmasters_text shortcode_id=”j8fdyqil48″ animation_delay=”0″]
[/cmsmasters_text][/cmsmasters_column][/cmsmasters_row][cmsmasters_row data_width=”boxed” data_padding_left=”3″ data_padding_right=”3″ data_top_style=”default” data_bot_style=”default” data_color=”default” data_bg_position=”top center” data_bg_repeat=”no-repeat” data_bg_attachment=”scroll” data_bg_size=”cover” data_bg_parallax_ratio=”0.5″ data_padding_top=”0″ data_padding_bottom=”50″ data_padding_top_large=”0″ data_padding_bottom_large=”0″ data_padding_top_laptop=”0″ data_padding_bottom_laptop=”0″ data_padding_top_tablet=”0″ data_padding_bottom_tablet=”0″ data_padding_top_mobile_h=”0″ data_padding_bottom_mobile_h=”0″ data_padding_top_mobile_v=”0″ data_padding_bottom_mobile_v=”0″ data_shortcode_id=”1nb2l46xnu”][cmsmasters_column data_width=”1/1″ data_bg_position=”top center” data_bg_repeat=”no-repeat” data_bg_attachment=”scroll” data_bg_size=”cover” data_border_style=”default” data_animation_delay=”0″ data_shortcode_id=”7v6mespohq”][/cmsmasters_column][/cmsmasters_row][/vc_column_text][/vc_column][/vc_row]
The Conqueror Challenges are virtual challenges mapped on Google and allow you to compete against people worldwide.
Absolutely! We want you to get the best deal possible and by clicking on the links above we still get credit for the referral. Use the promo code on the site to get the best deal!
The discounts are applied during the checkout process on the manufacturer's website. Apply the code above during that process to see the savings!
Yes! Any physical activity (running, walking, weight lifting, etc.) is tracked through the app. When you complete a challenge you receive a high-quality medal at the end!
That depends on your goals and if you used a particular brand before. If you've tried something and you see the desired results, it's best to stick with what you know works.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
