Ultimate Push Workout: Targeting Chest, Shoulders, and Triceps

In this comprehensive guide, we will walk you through seven effective exercises designed to target the chest, shoulders, and triceps. Whether you are looking to incorporate these movements into a complete push workout or simply add them to your existing training split, this article will provide you with all the details you need.

Warm-Up Routine

Before diving into the workout, it’s crucial to prepare your body. Start with a general warm-up on a treadmill or stair master for about 5 minutes. Follow this with dynamic stretches like arm swings and cable external rotations to ensure your muscles are ready for the upcoming exercises.

1. Close Grip Barbell Incline Bench Press

Start with three sets of reps in an undulating pattern: 8 reps with moderate weight, 5 reps with heavier weight, and finally, 15 reps with lighter weight. Here’s the breakdown:

Warm-up sets to find your groove.
First working set: 8 reps to establish technique.
Second set: 5 reps for strength.
Third set: 15 reps to finish off with a pump.

Research indicates that incline pressing can significantly promote upper pectoral growth, making it a smart choice for those aiming to develop this area more effectively.

2. Machine Shoulder Press

Next, perform three sets of 10 to 12 reps. The machine shoulder press allows you to target your deltoids while minimizing overall fatigue:

Ensure arms break parallel to the floor.
Utilize a thumbless grip to enhance mind-muscle connection.
Maintain tension throughout the movement.

3. Floor Reset Skull Crusher

For triceps, execute three sets of 6 to 8 reps. This movement emphasizes strength and progressive overload:

Lift the weight from the floor to full elbow extension.
Control the negative phase carefully.
Track your weights and reps for progressive overload.

4. Bent Over Cable Peek Fly

Perform three sets of 10 to 12 reps. Focus on maintaining proper posture while targeting all regions of the pectorals:

Bend forward at the hips and fly in a straight downward motion.
Ground your body weight for stability.

5. Machine Lateral Raises

Incorporate three sets of 20 reps, using an intensity technique:

The first five reps should be slow eccentric (5 seconds).
Follow with 15 reps of constant tension.

6. Plate Front Raises

Finish with two sets of 15 to 20 reps. Modify to target more side deltoids by internally rotating your shoulders while lifting:

This technique helps in managing imbalances between front and side delts.

7. Diamond Push-Ups

Conclude your workout with an all-out set to failure on diamond push-ups:

Focus on tricep engagement and controlled tempo.
Expect fewer reps than conventional push-ups as this variation is more challenging.

Conclusion

This push workout is designed to complement your other training days, ensuring a balanced approach to muscle development. For those interested in a structured program, check out Jeff Nippard’s ultimate Push Pull Legs hypertrophy system, which includes various phases to optimize your results.

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