Are push-day workouts right for your fitness routine?
You know those buzzy workout terms that everyone seems to swear by but you’re not exactly sure what they really mean? Well, same! And I’ll be the first to tell you that “push day” was one of them. But here's the deal. A push day is definitely not as complicated or confusing as it sounds, and it's actually so beneficial for a total body workout plan.
“A push day consists of exercises where you push away from the center of mass,'' says Cara Carmichael, CPT. In other words, push exercises are any movement where you literally push something away (like the floor or a weight). And push exercises contrast with “pull exercises,” where the weight gets pulled towards the center of mass, explains Carmichael.
Meet the expert: Cara Carmichael, CPT, is a NASM certified personal trainer as well as a certified PN nutrition coach.
So why incorporate push days into your workout? First, push day exercises break up your training or the body parts in which you train, says Carmichael. “[Push days] benefit a beginner or pro individual because it gives your muscles the rest they deserve.” If your main goal is strength, then you want to make sure you are equally targeting each muscle group while still allowing for rest, explains Carmichael. And remember that push exercises are not just upper body! Think about it! When you squat, you’re literally pushing the earth away.
Studies also show that push days help avoid over-training the same muscles or neglecting to train a specific muscle group. Instead, working different muscles in different ways allows you to divide up the work and push your body in an efficient and scalable way. This ultimately allows you to up the frequency of your training and get stronger, faster, says Carmichael. Not to mention, push exercises help with daily activities like getting in or out of a car, walking up the stairs, or pushing a stroller.
Bottom line? Think of push exercises as a functional way to work a variety of muscles (hello, upper AND lower body!) while maximizing recovery between workouts.
Whether you’re new to push exercises or looking for a new and improved routine, try out this six-move circuit for a complete push day, provided by Carmichael.
Instructions: Complete 3 rounds of circuit A, rest for 2 minutes, then complete 3 rounds of circuit B.
Circuit A
Goblet Squat
How to:
Start standing with feet hip-width apart holding a kettlebell or dumbbell in front of chest with elbows pointing toward the floor.
Push hips back and bend knees to lower into a squat.
Press through heels to return to start. That’s one rep. Do 10.
Bulgarian Split Squat
How to:
Start standing about two feet in front of a step, holding a weight in each hand.
Extend your left leg back and place your left foot on the step.
Bend your knees to lower your body as far as you can (or until your knee hovers right above the ground), while keeping your shoulders and chest up.
Pause, then press through your right heel to return to start. That’s one rep. Do 10 on each side.
Step Up
How to:
Start standing facing a box or step, holding dumbbells in front of your chest.
Place left food on the bench and right foot on the floor.
Pushing through the left foot, lift your body up until standing on top of the bench.
Drive right knee up until it forms a 90-degree angle.
Pause, then return to start. That’s one rep. Do 10 on each leg.
Optional: Hold dumbbells in each hand to make it more challenging!
Circuit B
Dumbbell Shoulder Press
How to:
Hold a dumbbell at shoulder-height and stand with feet shoulder-width apart, knees slightly bent.
Press dumbbells up until arms are fully extended.
Hold for one second, then lower to start position. That’s one rep. Do 10.
Dumbbell Chest Press
How to:
Lie down with your back flat on a bench or mat and feet flat on the floor, holding two dumbbells resting on your chest.
Push the weight straight up and extend arms with palms facing feet.
Pause at top for a second, then slowly lower down until your elbows nearly touch the ground. That's one rep. Do 10.
Pushup
How to:
Start on all fours, with palms slightly wider than shoulders and feet close together. Your body should form a straight line from head to toe.
Lower down until your chest almost touches the floor. Keep your upper arms at a 45-degree angle to your torso.
Pause, then push back to the starting position. That's one rep. Do 10.
Total-body workouts are great, but some people prefer to split up their workouts by body part instead. If you go this route, you'll likely have push day workouts in the mix. As the name implies, a push day involves exercises where you literally push something away (like the floor or a weight).
The opposite of push exercises are pull exercises, where the weight gets pulled toward the centre of mass, says Cara Carmichael, CPT. You may have also heard of a push-pull-legs workout which is a common plan that splits your training over three days: an upper-body push day, an upper-body pull day, and a lower-body day.
Adding legs into the push-pull split ensures you have a balanced exercise program because a dedicated leg day that targets your quadriceps, hamstrings, glutes, and calves is equally important to physique and daily movement. But for today, let's stick to all the details you need to know about push days workouts—ahead!
What are the benefits of push day workouts?
Upper body push movements primarily target the shoulders, chest, and triceps, says Meghan Hayden, CPT. In addition to the general muscle- and strength-building perks, push exercises that train these muscles help prepare your body for daily activities like pushing a stroller or pressing your carry-on luggage overhead on a plane.
Also, splitting your training into push vs. pull days breaks up the specific body parts you train, says Carmichael. When you focus on pushing exercises, your other muscles (those pulling muscles and lower-body ones, for example) get to take a break. '[Push days] give your muscles the rest they deserve.' That's beneficial for beginners and experts alike, helping to avoid over-training the same muscles and neglecting others.
Meet the expert: Cara Carmichael, CPT, is a NASM certified personal trainer, Orangetheory coach, and a certified PN nutrition coach. Meghan Hayden, CPT, is a certified personal trainer and founder of Take Off With Meg.
Push day workout routine
Whether you’re new to push exercises or looking to optimise your routine, try out this five-move push day workout plan and prepare to push it real good. Then, keep scrolling for how to structure your own push day routine (an how often to do it), pro tips for continuing to progress your workouts, and more.
Time: 45 minutes | Equipment: dumbbells, mat, bench (or elevated surface) | Good for: upper body, core
Instructions: Complete three sets of each exercise before moving on to the next. Rest for 30 to 45 seconds between sets.
How do you structure a push day workout?
Always start with a five- to 10-minute dynamic stretch warm-up to prep your body for the upcoming workout and increase blood flow, says Hayden.
From there, Hayden says it's generally recommended to begin with larger muscle groups and then move to smaller ones. 'This approach ensures that the larger muscle groups, which require more energy and effort, are worked out when you are freshest,' she says, adding that this helps maximise strength and performance and to reduce injury risk. Typically, you would start with exercises that target the chest (e.g., chest press), move to shoulder exercises (e.g., shoulder press), and finish with arm exercises (e.g., triceps extensions).
Finally, always seal the deal with a cool-down and stretch, says Hayden.
How often should you do a push day workout?
For most people, one to two push workouts per week are effective, Hayden says. 'This allows sufficient time for recovery while providing enough stimulus for muscle growth.'
For beginners, a full-body workout two to three times per week might be more suitable, she says, whereas more advanced lifters might opt for a split routine with push workouts twice a week.
How can you continue to progress with push day workouts?
Follow the principle of progressive overload, which is the gradual increase in stress placed on the body during exercise, to continually challenge the muscles and stimulate growth, says Hayden.
You have a few options to level-up once you can perform your current workout and lift your current load with proper form, says Hayden:
Increase the weight lifted by roughly two to five percent
Increase reps with the same weight
Decrease rest time between sets
Incorporate more advanced programming like supersets (two exercises you complete back-to-back, with little rest)
The timeline for progressive overload is based on performance, ability, and feel, but a general rule of thumb is to increase intensity weekly or biweekly. That said, 'listen to your body, drop your ego, and never compromise on good form', says Hayden.
What should you eat to support push day workouts?
The following tips from Hayden apply to push workouts as well as other strength training routines:
Pre-workout: Eat a balanced meal containing carbohydrates and protein one to two hours before your workout to provide energy and support muscle function, says Hayden. For example, toast with peanut butter and cottage cheese, chicken with brown rice, or oatmeal with berries and a scoop of Greek yogurt.
Post-workout: Eat a meal or snack that has both protein and carbohydrates, says Hayden. For example, a turkey sandwich on whole-grain bread, cottage cheese with fruit and nuts, or egg toast topped with tomato and avocado.
For muscle growth: If your goal is to build muscle, Hayden says the key is to prioritise lean protein like chicken, fish, tofu, and eggs at every meal.
Pro Tips For Crushing Your Push Day Workouts
Focus on form. Whether you’re a beginner or seasoned lifter, proper form is non-negotiable to prevent injuries and maximize muscle engagement, says Hayden. And don’t rush! “You should move at a pace that allows you to feel every part of the movement so you can gain awareness of what’s working,” she explains.
Track your progress. To maximize your workouts and muscle gains, track your progress and gradually increase the weight, time under tension, or number of reps per exercise to ensure growth, says Hayden.
Listen to your body. As with any workout, Hayden says to always listen to your body. If needed, rest between sets to maintain intensity and proper form.
Hydrate and fuel. Stay hydrated and fuel your body with adequate nutrition before and after the workout (more on that above!) to support muscle recovery and growth, says Hayden.
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