21 followers

Follow

Follow

Follow

1/3

0 saved

2

10

my favorite push day workout!

#workoutroutine #pushdayworkout #armsworkout

2025/1/31 Edited to

A push day workout typically focuses on exercises targeting the upper body's pushing muscles, incorporating key movements such as the bench press, tricep pushdowns, and shoulder press. To enhance your push day routine, consider integrating supersets to optimize time and intensity. For instance, supersetting tricep pushdowns directly followed by tricep extensions can maximize muscle engagement and increase growth potential. Make sure to prioritize proper form over heavy weights to reduce the risk of injury. Adequate warm-up is essential, including dynamic stretches that activate the chest and triceps, thereby improving performance. For advanced workout enthusiasts, manipulate the tempo of your repetitions—consider slowing down during the eccentric (lowering) phase of the lift to create more tension on the muscle fibers. Post-workout, nutrients play a critical role in recovery; focus on protein-rich foods to aid muscle repair and growth. Keeping your body hydrated is equally important. As you progress, adjust the weights or repetitions to continue challenging your muscles and preventing plateaus. With consistent practice and the right approach, your push day workouts will enhance your upper body strength and overall physique dramatically.

Related posts

✨💪🏾 SIMPLE Gym Workout Split | SAVE FOR LATER 🤸🏾‍♀️✨

✨ This workout plan is designed to hit every muscle group while giving your body the rest it needs to recover. Whether you're building strength, toning up, or just getting started, this plan is easy to follow and super effective. Save this post, share it with a gym buddy, and let's get movi

1511 likes

A blonde woman in gym attire takes a mirror selfie, asking "Wanna start gym but don't know where to start?" The image is set in what appears to be a gym changing room or bathroom.

A blonde woman in a black top and grey leggings takes a mirror selfie, stating "Dw I got you 😉". She is in a gym setting with a red bench and coat hooks visible.

A text-based image displaying a "SHY GIRL WORKOUT PLAN (4 Day)" that is beginner-friendly, outlining Day 1: Leg Day (Glute Focused), Day 2: Push, Day 3: Legs (full lower body), and Day 4: Pull.

Shy girl workout plans(4 days)

#fypシ #gym #gymgirl #shygirlworkout #fullbodyworkout

1503 likes

Glute SCULPTING Treadmill Workout for a BIG Booty🍑

Are you ready to sculpt those glutes and make them stronger than ever? 🔥🍑 If you’ve been on the hunt for a treadmill workout that specifically targets your glutes, you’re in the right place!! This 60-minute treadmill routine is designed to activate your glutes, improve endurance, and help you bu

1214 likes

How to plan the best push day

First, a flat press - choose 1 of the following (3 sets of 6-8 reps): - Bench press - Floor press - Dumbbell press - Machine chest press Next, do an overhead press - choose 1 of the following (3 sets of 6-8 reps): - Seated dumbbell press - Arnold press - Military press - Machine shoulder

253 likes

🫶✨ WORKOUT GUIDE 🥰🍋

I know we all want to look nice at the thanksgiving celebration in the living room. Found this inspiring workout you can spell out ur name ! How’d you do? Did you spell out your name? How long did your workout last? #commentandfollow #myfavoriteworkouts #roomtour

823 likes

A woman in purple leggings and a grey sports bra is in a plank position, showcasing her glutes in a gym setting. Overlay text reads "BIG GLUTES +FLAT TUMMY -DEBLOAT- -NUTRITION- -WORKOUTS-" and her username.

This image explains how the StairMaster targets glutes and abs. It details how step climbing and hip extension work the glutes, and how core stability and engagement through movement strengthen the abs, with a woman on a StairMaster.

A 10-minute intense StairMaster warm-up or cooldown routine is outlined, with specific levels and durations. It notes this is not a full workout and suggests using it before or after a main session.

Ultimate Abs & Butt Workout 4 Flat Stomach & BIG🍑s

Dreaming of a small waist and a big, round butt? Trust, you're not alone and I wanna help make that happen for you! Achieving a trim waist and a peachy bum not only boosts confidence but is very much do able! The benefits of strong abs and glutes go far beyond aesthetics. 🍋Toned abs n

1647 likes

GLUTE WORKOUT: 1 chair & 1 dumbbell 🍑 *with cues!

30 minutes + 1 dumbbell + a chair - that's all it takes! This one is for the busy girls who want to grow their glutes 🍑 I'm here to tell you #homeworkouts with minimal equipment + minimal time can still get the job done. I tried to keep this quick & effective home workout to ju

585 likes

A white image titled 'Summer body workout' displays a list of 12 exercises with corresponding counts or durations. Each exercise is accompanied by a circular checkbox and an emoji, including squats, lunges, wall sit, donkey kicks, burpees, butt kicks, jumping jacks, plank, high knees, mountain climbers, push-ups, and crunches.

Summer Body Workout ☀️👙

#summerbodychallenge #workout 🏋️ #summerbodymotivation #workout 🏋️ #doing this for summer body too

1430 likes

A woman in a gym takes a mirror selfie, showcasing her workout attire. The image is titled "PUSH DAY shoulders | chest | triceps," indicating the focus of the workout.

A woman demonstrates single-arm shoulder presses on a machine, with instructions to hold one arm static while performing reps with the other, for 4 sets of 6-8 reps per arm.

A woman performs neutral chest presses on an incline bench, bringing dumbbells together with palms facing each other, for 3 sets of 10-12 repetitions.

5 EXERCISE PUSH DAY WORKOUT 💪✨

Here are some of my go-to exercises for push days! 1. Single arm shoulder presses on a plate loaded machine -I used to only ever do shoulder presses with dumbbells. I never opted to use any of the machines because I feel like machines at different gyms are so inconsistent so it feels like it’s

213 likes

HOW TO: Structure your Workout for  Glute Growth🍑🔥

This is my blueprint for my glue workout for sculpting those glutes! let's be real– who doesn't want a booty haha– 1️⃣ I start my glute workout with hip thrusts or a killer kas bridge variation– it's definitely non-negotiable. It's like laying the foundation for a strong glu

357 likes

A woman in a blue sports bra and black shorts performs a lateral raise with dumbbells, illustrating a 'Push Day Workout That you can do at home' in a home gym setting.

Two images show a woman demonstrating the 4x8-10 DB Chest Press on a bench, from the starting position with 90-degree elbows to pushing dumbbells upwards with a slight bend at full extension.

Two images show a woman demonstrating the 4x8-10 DB Seated Shoulder Press on a bench, from the starting position with dumbbells at shoulder height to pressing them upward, keeping her back against the backrest.

DB ONLY Push Workout

Whether you are at the gym or at home, you can do this workout! All you need are a few sets of dumbbells and a bench. If you are at the gym you can stay in one spot the entire workout! Push Workout: movements where you are pushing away from your body, usually working chest, shoulders, and tricep

41 likes

20 Min Upper Body Push Workout 🔥

This 20 minute upper body push workout is built with two fast-moving circuits to target chest, shoulders, and triceps while keeping your heart rate up with bursts of cardio. Each circuit has 3 exercises and is repeated for 3 rounds before moving to the next one. Expect a mix of strength moves an

8 likes

Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

1567 likes

Busy Person’s Workout

Hey, when life be life’n here is a quick workout schedule! Not an expert, but maybe some can use this to get a little body movement in. #excercise #workout #busymomlife

165 likes

A 30-day push-up challenge schedule is displayed over a blurred image of a woman in a push-up position. The schedule lists daily push-up counts, increasing over time, with designated rest days. The text 'lemon8' and '@riversong1979' are visible at the bottom.

Push Stronger Every Single Day

🔥30-Day Push-Up Challenge🔥 Ready to build strength and boost confidence in just 30 days? This push-up challenge is beginner-friendly, effective, and only takes minutes a day! 💪 How it works: Start with what you can do and gradually increase each day. By Day 30, you’ll be stronger, more toned

85 likes

A woman in black athletic wear performs a pull-up on a wall-mounted bar. The image introduces a 'Calisthenics workout' for beginners, emphasizing bodyweight training. Text overlays include the workout title and the creator's Lemon8 handle.

A woman in black athletic wear performs inverted rows, pulling her chest towards a barbell on a smith machine. Her body is in a straight line, demonstrating the exercise. The text 'Inverted rows' is overlaid on the image.

A woman in black athletic wear is in a push-up position on a green mat, with her hands close together forming a diamond shape. This illustrates the 'Diamond push-ups' exercise. Her back is slightly visible.

Calisthenics workout (beginner version)

About 2-3 years ago I got into calisthenics style of training. Calisthenics is training with your bodyweight as the weight. For example, instead of doing a lat pull down on a machine, you do a pull up instead. Calisthenics is a great way to strengthen your whole body, especially your core! Here

273 likes

🍑Glute Gains and Lower Body Workout🍑

Why I do 10 mins or more of cardio BEFORE my workout and stretching: ❤️‍🔥Increased Blood Flow: A warm-up increases blood flow to your muscles, which helps deliver oxygen and nutrients, preparing them for the upcoming activity. ❤️‍🔥Improved Muscle Elasticity: When you warm up, your muscles bec

103 likes

💪🏽 TUESDAY — PUSH DAY

Push days are for building strength physically AND mentally 💕 Working shoulders, chest, and triceps while reminding myself that growth happens when you keep showing up. #PushDay #UpperBodyWorkout #FitnessMotivation #GymRoutine #WomenWhoLift #WorkoutFromHome #HealthyLifestyle

13 likes

A woman in blue workout attire stands in a gym, facing away from the camera, next to a cable machine. Overlay text reads "PUSH WORKOUT shoulders | triceps | chest," indicating the focus of the workout routine.

Two frames show a woman performing an incline dumbbell press on an inclined bench. The left frame shows the dumbbells at face level, and the right shows them pushed upwards. Text describes the exercise, sets, reps, and form cues.

Two frames show a woman performing a dumbbell shoulder press on an inclined seat. The left frame shows dumbbells at shoulder height, and the right shows them pressed overhead. Text describes the exercise, sets, reps, and form cues.

Push Workout for your shoulders, triceps, & chest

Don't skip push day! Check out this workout: Incline dumbbell press: 3 sets of 6-10 reps - Set a bench inclined about 30°- 45° - Begin with your dumbbells at face level, with elbows slightly tucked in - Push the dumbbells upwards and inwards, over your face - Slowly bring them back down

79 likes

4 Day Dumbbell Workout Plan

I am typically a gym girly but as a busy working mom, sometimes you have to adjust. Here are some of my favorite at home workouts for your FULL body! Give this split a try a let me know what you think :) #homeworkoutroutine #homeworkout #workoutsplitideas

67 likes

A woman demonstrates the incline dumbbell skullcrusher on an incline bench in a gym. Text overlays provide instructions: lay on an inclined bench, hold dumbbells above the face, bend arms back, and straighten arms up.

A woman performs an incline dumbbell press on an inclined bench in a gym, pushing dumbbells upwards. Text overlays provide instructions: set bench at 30°-40°, begin with dumbbells at face level, push up, then bring down.

Push day workout: Shy girl friendly

Incline skullcrusher (3 sets of 10-12) - Lay on a bench inclined back around 30° - Hold the dumbbells up above your face, - Bend your arms back behind you, keeping elbows in one spot - Straighten your arms back up Incline dumbbell press (3 sets of 8-10) - Set a bench inclined about 30°-40

67 likes

HOURGLASS BACK WORKOUT✨

Let’s build those ratios✨ I’m starting to love back day more and more… expect to see a lot more upper body workouts in 2025 lol🙌 These are 4 of my favorite exercises right now for building a defined back and creating the hourglass illusion🥰 1. Landmine Single Arm Row 2. Landmine Row 3. Lat Pu

65 likes

A woman in a white sports bra and gray shorts takes a mirror selfie in a gym, with text overlay "Chest, triceps and shoulders" highlighting the workout focus.

A woman performs barbell bench presses with a spotter in a gym, with text overlay "BARBELL BENCH 3X6-8 HEAVY REPS" indicating the exercise and set/rep count.

A woman performs dumbbell bench presses on a flat bench in a gym, with text overlay "DUMBBELL BENCH 3X6-8 HEAVY REPS" indicating the exercise and set/rep count.

Push Day Workout

Hot girls train upper body! This has been my go to chest, shoulders and triceps workout for a good 2 years now and it hasn’t failed me! Workout details: - barbell bench 3x6-8 heavy reps - dumbbell bench 3x6-8 heavy reps - shoulder press 3x6-8 heavy reps - lateral raises 3x6-8 reps - single

84 likes

Beginner Pilates workout (at home!)

I LOVE mat Pilates! It’s one of my favorite ways to train my whole entire body. If you’re looking to get a great workout in from home, give this workout a try! All you need is your mat & a small pair of dumbbells or bala bangles. 1. Push ups Option to drop down to your knees. Perform 3 s

254 likes

Core, Cardio, & Push Day Workout

• Life is good when you leave the gym and already start thinking about your next workout • *EXERCISES* 1️⃣ Chest Press — 3x 6-8 reps 2️⃣ Shoulder Press — 3x 10 reps 3️⃣ Lateral Raises — 4x 8 reps 4️⃣ Tricep Pushdowns — 3x 10 reps 5️⃣ Half Kneeling Lateral Single-Arm Overhead Press — 4x 6 r

16 likes

MEAN GIRLS WORKOUT 📓🩷

💖 Mean Girls Fat Burn Workout 💖 Hey loves! 🌸 Ready to burn some calories and get in shape while having fun? Let’s channel our inner Regina George and burn off those pounds the Mean Girls way. And remember, ON WEDNESDAYS WE WEAR PINK! 💕 1️⃣ “That’s So Fetch” Jumping Jacks + What to Do: Do 50 ju

695 likes

My favorite kind of day

#pushdayworkout #chestdaybestday #chestworkout

1 like

Baddie workout routines 🌸

little routines really do turn into big results 🎀✨ you don’t need a 2 hour gym session to become THAT girl. start small, stay consistent, and watch how much confidence you build 🩷 these are some of my favorite quick workouts for: ♡ glutes ♡ abs ♡ toned arms ♡ lean legs ♡ low impa

11 likes

Push + cardio workout

#cardioworkouts #pushday #pushdayworkout #cardioroutine #workoutforawomen

113 likes

Two women in a gym, one taking a selfie, highlighting glutes. The image introduces a glutes and hammies workout designed for a crazy glute burnout, featuring three key exercises.

A woman performs hip abductors on a gym machine. This exercise, done for 5 sets of 20 reps, helps open hip flexors and increase mobility for subsequent glute exercises.

A woman demonstrates good mornings using a gym machine. This exercise is performed for 4 sets of 10 reps, focusing on light weight and mind-to-muscle connection for glute activation.

Glutes + Hammies Workout (3 Exercises)

Want an insane glute pump after doing only THREE exercises?!?! Do these 3 things: 1) Hip Abductors - these are my favorite glute exercise simply because if you focus on mind to muscle connection, you will feel it in your glutes more than any other exercise. Pro Tip: lean forward and try to push o

344 likes

My 6 day workout split (as a beginner)

Just trying to stick to these since I’m still figuring out my way in the gym :) lmk what y’all suggest #gym #workoutsplit #relatable

15 likes

Upper body workout

My favorite push workout - warm up - bench press x4 - shoulder press ss triceps kickback x4 - later raises ss skull crushers x3 - cable fly x4 #pushworkout #upperbodyworkout

4 likes

A push day should grow chest, delts, and triceps

Heavy presses first, isolation work after, and enough volume to actually progress. Save this post for your next push day. #gym #workoutroutine #gymmotivation #viral

115 likes

Tone your shoulders with this workout

Strengthen & tone your shoulders with these 4 exercises! Who doesn’t love the look of nice & toned shoulders?! My goal is to round out my shoulders without them getting too defined. Here is my go-to workout to achieve that goal⬇️ 1. Overhead press 3 x 12, 10, 8 -increase weight every

55 likes

🔥 Quick Chest + Triceps Push Day

A no-fluff, all-burn upper body routine. 6 moves • 30/15 intervals • 3 rounds. Perfect for building chest and tricep strength from home. Save for later or add to your next workout week! 💪 #chestandtris #upperbodyworkouts #pushdayworkout #fitfromhome #quickworkout

6 likes

My Favorite Day

#pushdayworkout #chestdayworkout #pushday

2 likes

See more