The perfect push workout is a component of a push, pull, legs workout split which is one of the most common training splits for building muscle and strength. In this video, I’m continuing the perfect workout series and bringing you the perfect push workout to build a bigger chest, shoulders, and triceps. Not only am I going to provide the exercises, but I’m breaking down all the sets and reps to make sure you don’t miss out on any muscle gains.
A PPL split is a pull, push, and legs workout program that can be laid out a few different ways, but I’m showing you my favorite. One thing to note is how to sequence this training split; repeating each workout day twice in sequence for 6 straight workout days in a row before a rest day. This option allows for a predictable schedule but compromises rest in the process.
The other way to perform a PPL split is take a rest day after the first 3 workouts. Perform another 3 days and then rest once again. This asynchronous split causes unpredictable rest days, but allows for more recovery which leads to overall better muscle gains.
Below is Push Workout 1:
– Bench Press – 4 x 4-6 (leave 1-2 in the tank)
– Hi-to-Low Crossover – 3 x 10-12 (post-pressing adduction)
– DB Shoulder Press – 4 x 8-10 (standing movement)
– 1.5 Side Lateral Raises – 3 x 12-15 (direct side delt activation)
– Lying Triceps Extensions 3 x 10-12 into DB Waiter Curls – 3 x 10-12
– Rotator Cuff ER – 3 x 15-20 (rotator cuff strengthening and shoulder stability / health)
With any push workout, it is essential to include a heavy compound movement and in this case, it’s the classic bench press. This particular exercises allows for overload on all 3 major pushing muscles, the chest, triceps, and shoulders together. With 4 sets of 4-6 reps, make sure to choose a weight where you can perform in the given rep range with 1-2 reps left in the tank.
Next in this push day is the hi-to-low crossover. This exercise provides adduction of the chest that most pressing movements do not as they don’t allow for the arms to travel across the midline of the chest. Taking the chest through its full range of motion is necessary to get a bigger chest in the long run.
The DB shoulder press is performed standing instead of sitting because pressing your back in the bench while pressing overhead interferes with scapular movement. The utilization of dumbbells in this particular workout not only allows for the bench press to be the compound exercise of choice, but it also helps to expose any imbalances one might have.
The 1.5 side lateral raises allow for direct side delt activation that is ignored in the previous exercises of this perfect push workout, all of which are heavily influencing the front delts. This direct focus on the side delts will help to build overall bigger shoulders.
As we did in the Perfect Pull Workout, we are including both triceps and biceps as a superset here in our push workout. The arms get targeted with a superset with the lying triceps extensions into a DB waiter’s curl. Including both biceps and triceps on a push day accrues for extra volume that is necessary for building muscle.
To finish up this push workout, I included the banded rotator cuff external rotation as our corrective for the day. It is a phenomenal way to build shoulder health and stability, something necessary for any effective push day workout as well as promoting general shoulder health and safety.
Here is what Push Workout 2 looks like:
– Barbell Overhead Press – 4 x 4-6 (leave 1-2 in the tank)
– Underhand DB Bench Press – 3 x 8-10
– Abduction Rows – 3 x 10-12
– Floor Flys – 3 x 10-12
– Triceps Close Grip Bench Press – 3 x 6-8 into DB Curl of Choice – 3 x 10-12
– Pushup Plus – 3 x F
Utilizing both of these workouts will serve as your push workout in the PPL workout split. Alternate these two workouts whenever the push day of the PPL split shows up on the calendar. Remember to select weight that will allow for failure in the prescribed rep ranges, aiming to add more weight each time the workout appears.
Looking for a step by step push pull legs workout split that can help you to build ripped, athletic muscle with a meal plan included? If so, be sure to visit athleanx.com using the link below and check out the AX-1 training program.
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I just have a question for thr push 1 amd push 2 do I choose one of them or do I alternate every session ?
Can someone help me out please! Just want to confirm push #1 and push #2 are in a different day?? Or in the same day #1 and #2 has to be completed??
Thank you masters!!
So do I do push 2 on the same day or the next
Can you do cable fly's instead of the other ones
How is Waiter curl a Push exercise? Arent you actually pulling just like every other bicep curl exercises?
Is the first and second workout to be performed over the two days in the week you do push or performed on the same day?
I‘be been doing the PPL sets for a couple of weeks now — love it! The other night I was doing Push2. I was doing my DB floor flys, and as I walked over to the dumbbell rack I spotted a guy on the bench doing some underhanded dumbbell bench presses. Now that is an unusual exercise, and I thought, “Could it be?” Sure enough, as I was moving on to my close-grip barbell bench press I see him doing those DB abduction rows. Aha!
So I asked him before I left if he was doing the Athlean-X PPL splits, and he said, “Yes! Good eye!” Made a new gym buddy. Thanks, Jeff!
I‘be been doing the PPL sets for a couple of weeks now — love it! The other night I was doing Push2. I was doing my DB floor flys, and as I walked over to the dumbbell rack I spotted a guy on the bench doing some underhanded dumbbell bench presses. Now that is an unusual exercise, and I thought, “Could it be?” Sure enough, as I was moving on to my close-grip barbell bench press I see him doing those DB abduction rows. Aha!
So I asked him before I left if he was doing the Athlean-X PPL splits, and he said, “Yes! Good eye!” Made a new gym buddy. Thanks, Jeff!
Awesome no bs routine, thanks so much you legends
Am I the only one doing the waiter curls with a dumbbell that has those spring plate retainers on the end? Fearing for my damn life on every rep 🤣
Can someone help me i dont rly get are we supposed to do all of the exercises in video in ine day or are these for two separate days?
Thanks for this ppl workout I was doing it all wrong for the last 12 years but I see a huge difference with this thanks a lot
Can you do a different muscle/exercise during your recovery between sets?
Amazing 👏 information as always thanks..
Great content! Great edit! Thank you!
What do you mean by superset?
The 1 and half lateral raise are not possible 🥲🥲
Do you do both parts on the same day?
“I don’t care how many reps you do of these as long as you engage the serratus or whatever”
me: does 2
Big up Jeff really appreciate your videos 🥴
1 tricep workout doesn’t really sound enough..
3:00 Oh man I've been doing those and they light my chest up!
Love the steps! BIG shout out from NZ 🎉
Subscribed & Liked 💯🔥
I have a doubt does both the workout had to be done in a single day or are for two different days of push
✌ two
Quick question because I couldn’t understand: are push 1 and push 2 in the same day or different day?
Any suggestions for someone who had multiple laterjet procedures, who wants to build capped shoulders, without a risk of disclocation
Push 1:
6:01 List
2:11 – Barbell Bench Press – 4 x 4-6 (leave 1-2 in the tank)
2:38 – Hi-to-Low Crossover – 3 x 10-12
3:13 – DB Shoulder Press – 4 x 8-10
3:57 – 1 1/2 Side Lateral Raises – 3 x 12-15
5:04 – Lying Triceps Extensions 3 x 10-12 into ↓
5:10 – DB Waiter Curls – 3 x 10-12
5:54 – Rotator Cuff External Rotation – 3 x 15-20
Push 2:
10:23 List
6:32 – Barbell Overhead Press – 4 x 4-6 (leave 1-2 in the tank)
7:07 – Underhand DB Bench Press – 3 x 8-10
7:58 – Abduction Rows – 3 x 10-12
8:31 – DB Floor Flys – 3 x 10-12
9:16 – Triceps Close Grip Bench Press – 3 x 6-8 into ↓
9:39 – DB Curl of Choice – 3 x 10-12
10:05 – Pushup Plus – 3 x F
which is better push pull legs or pull push legs?
This was pretty helpful. I am excited to go to gym and try the new excersises
hey jeff in rest day could do cardio and abs? * active rest, or is better a total rest?
I will start this on Monday, let's see where it takes me.
Floor Flys; WTF, that’s BRILLIANT! They really do allow you to focus on the negative (eccentric contraction/elongation) portion of the exercise.
Hey, can someone help me answer this question, regarding the order:
Is it 1),
Pull 1 & Push 1 and the Legs.
(Pull 2 & Push 2 and then legs)
or
Is it 2)
Pull 1 & Push 2 and then Legs.
(Pull 2 & Push 1 and then Legs)
or
Is it 3)
Pull 1 & Pull 2 and then Legs.
(Push 1 & Push 2 and then Legs)
Leave 1-2 in the tank means ????
Does the order matter in any way? I was doing pull legs push rest, in order to give my elbows some recovering time and I started feeling it a bit for my back and hips after about 2 months. Now I switched to pull push legs rest, to see if it will suit me better.
The exercise #4 is so tough for me.
Please help. I don't understand. Do I do Push 1 and Push 2 in the same day so lets say Monday? or I do Push1 on Monday and Push 2 another day?
Does this work for beginners? I havent worked out a lot before so I was wondering if this is fine.
Great advice.
Hey Jeff, love the videos. I’ve been watching for quite awhile. I’m ready to invest in a program that will get me in great shape including Tailored workouts, meal plans (at least knowing what to eat and what to avoid), and better understanding of how to burn fat. Question, what’s the main difference with how you approach the process and someone like Vince Sant – Professional Fitness Model, Certified Personal etc.
I’ve seen his promo videos and they are interesting.
Why isn't there a PERFECT upper lower workout?
Do I do push 1 and 2 in the same day ? Or 2 separate days
I seen the push before the pull will it still work or do I need to do the pull first
Can somebody please tell me if you do exercise 1 and 2 in the same day or different days ?!!!!
Question: you do pus workout 1 one day and the the other or do you do it all in one day?