This week’s workout is a simple push day intended for beginners. You can divide your training each week a lot of different ways. The three day split involves alternating upper body workouts between pull days and push days and rounding it out with the lower body.
Upper Body: The Push Muscles
Pushing muscles are comprised of the chest complex, anterior and medial deltoid, and the triceps. The abdominals will be a part of this workout as well, because I like to add an ab circuit into all of my upper body days.
The workout is broken into 4 sections, 1 for each targeted muscle group. These are simple, strait sets. This means each exercise is performed as a single set, followed by a 45 second rest period. Then the exercise is repeated 2 more times before switching to the next exercise.
Three exercises are performed for chest and shoulders, then only two for triceps and abs. All of the pushing muscles work together to perform all pushing movements. So, for instance, the cable fly is primarily performed by the chest muscles, but the shoulders and triceps work synergistically to complete the movement. By the time you get through the first 6 exercises, your triceps will already be fatigued. Two movements will be more than enough to burn them out. Then finish it off with a quick ab circuit and the burn will be real!
- Perform these with your hands shoulder width apart under your chest
- Keep your elbows tucked close to your body
- Hips should be tucked down and your core tightened up to prevent pressure on your lower back.
Flat Bench Dumbbell Press [3×12]
- Be mindful of your elbow placement. Keep your elbows tucked closer to your body to engage your chest more than your shoulders.
- Just like with a barbell bench press, you want to touch the bar to the middle of your chest and then press back up. With the dumbbells, that means keep your hands in line with the middle of your chest and bring them down to chest depth.
Cable Chest Fly [3×12]
- Lock the elbows in a slight bend
- When in the open position, bring arms back behind you to get a full range of motion
Arnold Press [3×12]
- This one is pretty strait forward. If you’re unfamiliar, click the link.
Incline Front Raise [3×12]
- You’ll want to go light on this one. The first set will seem easy, but that last one will be tough.
Cable Lateral Raise [3×10 per side]
- This is another one you will want to start off at the top of the weight stack.
- Hang at an angle to increase your range of motion
Cable Tricep Pushdown [3×12]
- Keep your elbows tucked against your body to avoid shoulder movement.
- Your forearm alone should be moving
Bench Dips [3×12]
- Keep your shoulders from raising on this one to keep your triceps as the primary mover
- The easiest version of this is performed with the knees bent. The next progression is to straiten the legs. Then you can elevate your feet on a dumbbell or bench to add more of a challenge. Finally, you can perform elevated dips with plates in your lap the add even more of a challenge.
Ball Crunch [3×20]
- Keep the stability ball tucked against the small of the back and drive your hips up
- As a beginner, fold arms behind the head. An advanced version is the “long lever ball crunch”. Straiten your arms overhead and hold them there as you crunch.
Bicycle Crunch [3×20]
- Avoid pulling on the neck, as this is easy to do you get farther into reps on this movement.
Get to the Gym
Now go get sweaty and comment below on how you like the workout! Feel free to share this with others and link back to this site or tag me on IG or Twitter #eatwellliftwell!
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