The Perfect Push Workout (According To Science)

Summary

This video offers a comprehensive push workout targeting the chest, shoulders, and triceps. It begins with a 5-minute warm-up and dynamic stretches, followed by a unique undulating set pattern for the close grip barbell incline bench press. The workout includes exercises like machine shoulder press, floor skull crushers, and bent-over cable flyes, with a focus on progressive overload and mind-muscle connection. It concludes with a challenging diamond push-up set to failure. The video also references a study on chest muscle growth and provides tips for proper form and technique, rounding out with a mention of a 12-week hypertrophy program available for purchase.

Takeaways

• 🏋️ The video outlines a workout routine focusing on chest, shoulders, and triceps, suitable for a push workout or to be integrated into a personalized training split.
• 🔥 The session begins with a 5-minute general warmup, followed by dynamic stretches like arm swings and cable external rotations to prepare the muscles.
• 📈 An undulating set pattern is introduced for the close grip barbell incline bench press, starting with 8 reps, then 5 reps, and finally 15 reps, to target different muscle fibers.
• 📊 A study is referenced that shows incline bench press is effective for upper pectoral growth, suggesting it might be a superior chest exercise for this area.
• 🤸‍♂️ The video emphasizes proper form for the incline bench press, including a grip just outside shoulder width and ensuring the barbell is centered with the shoulder joint.
• 💪 The workout includes a machine shoulder press to target the deltoids, with a focus on maintaining good form and a full range of motion.
• 🏋️‍♀️ For tricep work, a floor press skull crusher is recommended, emphasizing strength and progressive overload with a heavier weight and lower reps.
• 🕺 The bent-over cable fly is introduced as a variation to hit the pecs evenly, with an emphasis on stability and maintaining tension throughout the movement.
• 🤲 A unique approach to machine lateral raises is presented, combining slow eccentric reps with constant tension to enhance mind-muscle connection and deltoid activation.
• 💎 The workout concludes with plate front raises, modified with internal rotation to target the middle deltoid heads, and diamond push-ups for an all-out effort to failure.

Q & A

What is the main focus of the workout described in the script?

The main focus of the workout is to target the chest, shoulders, and triceps through a series of exercises designed to be combined into a complete push workout or to be selected individually to add to one's own training routine.

How long is the general warmup recommended at the beginning of the workout?

The general warmup recommended at the beginning of the workout is 5 minutes, which can be done on the treadmill or stairmaster.

What is the undulating set pattern used for the close grip barbell incline bench press?

The undulating set pattern for the close grip barbell incline bench press is three sets of eight, then five, then fifteen reps, starting with a moderate weight for the first set, progressing to a heavier weight for the second set, and finishing with a lighter weight for the third set.

Why is the close grip barbell incline bench press recommended for targeting the upper pecs?

The close grip barbell incline bench press is recommended for targeting the upper pecs due to a study that showed significantly more muscle growth in the upper pecs for the incline bench group compared to the flat bench group.

What is the recommended grip width for the close grip barbell incline bench press?

The recommended grip width for the close grip barbell incline bench press is just outside of shoulder width, which further shifts the emphasis to the upper pecs.

How should the barbell be positioned on the chest during the incline bench press?

The barbell should be brought down to the highest contact point on the upper chest and pressed either straight up or up and slightly back, ensuring the barbell is stacked in a straight line centered with the shoulder joint.

What is the purpose of the machine shoulder press in the workout?

The machine shoulder press is included to add more shoulder volume without being too taxing on the body, as machines tend to be less fatiguing and allow for a safer approach to training with less risk of injury.

Why is the floor press skull crusher beneficial for tricep strength?

The floor press skull crusher is beneficial for tricep strength because it is a more strength-focused movement that allows for heavier weight and lower reps, with an emphasis on progressive overload.

How does the bent-over cable fly differ from the decline cable fly in terms of muscle emphasis?

The bent-over cable fly emphasizes all regions of the pecs roughly evenly with a possible emphasis on the mid-pecs, while the decline cable fly emphasizes the lower pecs more due to the upright posture and converging arm movement.

What is the intensity technique used for the machine lateral raises and how does it help with muscle activation?

The intensity technique used for the machine lateral raises involves doing the first five reps with a slow eccentric phase to engage the side delts, followed by 15 reps with constant tension. This technique helps individuals who struggle to feel their delts working by first focusing on the muscle engagement during the negative part of the movement.

How does the plate front raise with internal rotation differ from a traditional front raise?

The plate front raise with internal rotation differs from a traditional front raise by steering the wheel and internally rotating the shoulder as the plate is lifted, which places the side delt fibers in a better position to contribute to the movement, targeting more of the middle segments between the front and side delt heads.

What is the final exercise in the workout and why is it included?

The final exercise in the workout is the diamond push-up, performed as an all-out set to failure for as many reps as possible. It is included to finish the workout with a high-intensity exercise that emphasizes the triceps and challenges the stability and form of the lifter.