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Give out the "Push Day" program, blow your chest, shoulder, back arm!! 💪

Who is making puppets but has little time to go to the gym, about 3 days / week. First recommend this program because only 3 days will collect all the bundles (Push Pull Legs). Personally, if you know that you don't have much time, you will always pick up this program.

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Let's give out Pull Day and Legs Day, or if anyone wants to know anything about Fitness, please comment.

# Lemon 8 Howtoo # Building muscles # Fitness # Gym # Building muscles

2025/7/31 Edited to

... Read moreหลายคนถามว่า “Push Day คืออะไร” และ “Push Day เล่นอะไรบ้าง?” สรุปง่ายๆ Push Day คือวันซ้อมท่าที่ “ดัน” เป็นหลัก กล้ามเนื้อหลักที่ได้คือ อก ไหล่ หน้า และหลังแขน (Triceps) เหมาะมากกับคนจัดตารางแบบ Push Pull Legs (PPL) เพราะแยกกล้ามชัด ฟื้นตัวดี และถ้ามีเวลาแค่ 3 วัน/สัปดาห์ก็ยังคุมความครบได้ ตัวอย่าง Push Day ที่เราชอบใช้ (เน้นทำตามได้จริง) 1) Bench Press / Dumbbell Bench Press (อกบน-อกกลาง) 3–4 เซ็ต x 6–10 ครั้ง - โฟกัส “คุมลง” ช้าๆ และดันขึ้นให้สุดช่วง ไม่เด้งบาร์ 2) Incline Dumbbell Press (อกบน) 3 เซ็ต x 8–12 ครั้ง 3) Shoulder Press (ไหล่) 3 เซ็ต x 6–10 ครั้ง 4) Lateral Raise (ไหล่ข้าง) 3–4 เซ็ต x 12–20 ครั้ง - ท่านี้ทำเบาแต่ให้รู้สึกไหม้ จะเห็นทรงไหล่ชัดขึ้นมาก 5) Triceps Cable Pushdown (หลังแขน) 3–4 เซ็ต x 10–15 ครั้ง 6) Overhead Triceps Extension / Skull Crusher (หลังแขนยาว) 2–3 เซ็ต x 10–15 ครั้ง ถ้าสงสัยเรื่อง “push day schedule” เวลาไปยิม 3 วัน/สัปดาห์ เรามักจัดแบบนี้: - วัน1: Push Day - วัน2: Pull Day - วัน3: Legs Day เคล็ดลับคือเลือกท่าหลัก (compound) ก่อน เช่น bench/shoulder press แล้วค่อยตามด้วยท่าเสริม (isolation) อย่าง lateral raise และ cable pushdown จะคุมแรงได้ดีและไม่หมดเร็ว จำนวนเซ็ต/พักยังไงดี? - ท่าหนัก (bench/press): พัก 90–150 วินาที - ท่าเสริม (raise/pushdown): พัก 45–75 วินาที - รวมทั้งวันประมาณ 60–75 นาที กำลังดีสำหรับคนเวลาน้อย ข้อผิดพลาดที่เจอบ่อยใน Push Day - เล่นอกเยอะเกินจนไหล่/หลังแขนไม่ได้ทำงานพอ: ให้แบ่งสัดส่วนอก:ไหล่:หลังแขนพอๆ กัน - เร็วเกิน/เหวี่ยง lateral raise: คุมจังหวะ จะโดนไหล่ข้างชัดกว่า - หลังแขนไม่โตเพราะทำแค่ท่าเดียว: แนะนำมีทั้ง pushdown + overhead เพื่อโดนคนละส่วน ถ้าอยากปรับเป็น “ตารางเล่นเวท 4 วัน ชาย” แบบ PPL ก็ทำได้ เช่น Push / Pull / Legs / Push (สลับสัปดาห์ถัดไปเป็น Pull เพิ่ม) เพื่อเพิ่มความถี่ แต่ยังไม่ล้าเกินไป

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