Welcome to the ultimate guide on what you should do first on push day If you re new to working out you may be wondering what push day is Push day is a workout routine that focuses on exercises that involve pushing movements such as the bench press shoulder press and push ups It s an essential part of any fitness routine and can help you build upper body strength and muscle mass In this article we ll go over how to make the most of your push day routine by breaking down what you should do first .
Welcome to the ultimate guide on what you should do first on push day! If you're new to working out, you may be wondering what push day is. Push day is a workout routine that focuses on exercises that involve pushing movements, such as the bench press, shoulder press, and push-ups. It's an essential part of any fitness routine and can help you build upper body strength and muscle mass. In this article, we'll go over how to make the most of your push day routine by breaking down what you should do first.
Table of Contents
- Tip #1: Warm-Up
- Tip #2: Start with Compound Movements
- Tip #3: Use Proper Form
- Tip #4: Focus on Your Breathing
- Tip #5: Incorporate Isolation Exercises
- Tip #6: Finish Strong
- FAQ
Tip #1: Warm-Up
The first thing you should do on push day is warm up. Warming up is essential to help prevent injury and prepare your body for the workout ahead. Start with five minutes of cardio to get your blood flowing and your heart rate up. Then, do some dynamic stretching to activate the muscles you'll be using during your workout. Some good warm-up exercises include arm circles, shoulder shrugs, and lunges.
Tip #2: Start with Compound Movements
After you've warmed up, it's time to start your workout. We recommend starting with compound movements, which are exercises that work multiple muscle groups at once. Compound movements are great for building overall strength and can help you lift heavier weights in the long run. Some good compound exercises for push day include the bench press, shoulder press, and dips.
Tip #3: Use Proper Form
When doing any exercise, it's important to use proper form. Using proper form helps prevent injury and ensures you're targeting the right muscles. Take the time to learn the proper form for each exercise you're doing, and start with lighter weights until you're comfortable with the movements. If you're not sure if you're using proper form, consider hiring a personal trainer or watching instructional videos online.
Tip #4: Focus on Your Breathing
Breathing is an essential part of any workout. When lifting weights, it's important to exhale as you push the weight away from your body and inhale as you bring it back towards your body. Focusing on your breathing can help you lift heavier weights and prevent dizziness or lightheadedness during your workout.
Tip #5: Incorporate Isolation Exercises
After you've done your compound exercises, it's time to move on to isolation exercises. Isolation exercises are exercises that focus on one specific muscle group. They're great for targeting areas that may not have been worked during your compound exercises. Some good isolation exercises for push day include bicep curls, tricep extensions, and lateral raises.
Tip #6: Finish Strong
After you've completed your workout, it's important to finish strong. Finish with a few sets of push-ups or another compound exercise to really push your muscles to the limit. Don't forget to stretch afterwards to help prevent soreness and improve flexibility.
FAQ
Q: How many sets and reps should I do on push day?
A: The number of sets and reps you should do on push day depends on your fitness goals. If you're trying to build muscle mass, aim for three to five sets of eight to 12 reps. If you're trying to build strength, aim for three to five sets of four to six reps.
Q: Can I do push day every day?
A: No, you shouldn't do push day every day. Your muscles need time to rest and recover after a workout, so it's important to give them a break. Aim to do push day two to three times a week, with at least one day of rest in between.
Q: Should I use free weights or machines on push day?
A: Both free weights and machines can be effective on push day. Free weights allow for a greater range of motion and can help improve balance and coordination. Machines, on the other hand, can be easier to use and can help target specific muscle groups. Consider incorporating both into your routine to get the best of both worlds.
The Pros and Cons of Push Day
Pros:
- Can help build upper body strength and muscle mass
- Can improve overall fitness and health
- Can be customized to meet individual fitness goals
Cons:
- Can be challenging for beginners
- Can be time-consuming
- Can lead to injury if not done with proper form and technique
Overall, push day is a great way to build upper body strength and muscle mass. By following these tips and incorporating push day into your fitness routine, you can take your health and fitness to the next level.
