PUSH workout is a new type of workout that is becoming increasingly popular. The workout focuses on HIIT, or high-intensity interval training. HIIT has been shown to be an effective way to torch calories and improve overall fitness. PUSH workouts are usually shorter than traditional workouts, and they can be done anywhere.

Additionally, PUSH workouts are designed to be scalable, so that everyone from beginners to advanced athletes can benefit from the workout. Some of the other benefits of PUSH include improved mental focus, increased energy levels, and reduced stress levels.

A push workout is a type of exercise routine that focuses on strengthening the muscles in the upper body. This can be done by using weight machines, free weights, or bodyweight exercises. Push workouts typically involve exercises such as shoulder presses, chest presses, and triceps extensions.

By regularly completing a push workout, you can help to improve your posture, reduce your risk of injuries, and build strong muscles. Push workouts can be customized to target specific muscle groups, making them an ideal way to achieve your fitness goals.

The Main in Muscles Involved Push Workout

There are three main muscle groups involved in push movements:

• The chest
• The shoulders
• The triceps

Each of these muscle groups plays an important role in pushing motions. The chest muscles are responsible for the majority of the force behind a push, while the shoulder and triceps muscles help to stabilize the movement. To effectively target all of these muscle groups, it is important to use a variety of exercises that involve different angles and ranges of motion.

For example, chest presses and shoulder presses both involve pushing weight away from the body, but they target the muscles at slightly different angles. This allows you to work all of the muscles in the push group more effectively. By using a variety of exercises, you can ensure that all of your push muscles are strong and well-developed.

Push Movement Training Schedule

Stage 1: Warm Up

• Jogging
• Push Movement (wide)

Before starting your Push Movement workout, it is important to warm up your muscles. A good warm-up will help to prevent injuries and improve your performance.

• Start your Push Movement with warm up with Jogging

Jogging is the perfect way to warm up your muscles and get your heart pumping before you start your Push workout. And there are plenty of benefits to jogging, too. It’s a great way to improve your cardiovascular health, tone your legs and butt, and boost your energy levels. Plus, it’s a low-impact form of exercise, so it’s easy on your joints.

Do 10-15 minutes brisk walk / jogging

• Push Movements (wide)

Before you start your Push Movements warm up, be sure to do some basic stretches to loosen your muscles. Then, begin your warm up by doing some light cardio, such as jogging in place or jumping rope. After about five minutes, start your Push Movements exercises. Begin with a few sets of wide push-ups, making sure to keep your back straight and your core engaged.

Do 25 Sets 2 times        

Stage 2: Muscle Activation     

Isometric muscle holds are an effective way to strengthen muscles without putting strain on the joints. This type of exercise involves contracting the muscles without moving the joint, and can be done using any type of resistance, such as dumbbells, Resistance bands, or even your own body weight. Isometric muscle holds are particularly beneficial for those who are unable to do traditional exercises due to joint pain or other injuries. In addition, this type of exercise is relatively low-impact, making it a good choice for those who are new to strength training. When performing isometric muscle holds, it is important to maintain good form and to focus on contracting the target muscle group.

 For best results, try holding the position for at least 30 seconds to 1 minute.

Type 1 Push Movement Workout: Outside Workout

Here we are listing the best Push Movement Workouts that you can do at your home or anywhere in your own comfort zone. The following workouts of Push Movement you can easily do outside gym and build your muscle and upper body strength. Let’s get started.

• #1 Push-ups

Push-ups workout is an excellent workout for the upper body. They work the arms, chest, and shoulders all at once, and can also help to tone the abs and legs. Moreover, push-ups are a great way to increase strength and endurance. They can be done anywhere, at any time, and don’t require any special equipment. For these reasons, push-ups are an ideal workout for busy people who want to stay in shape.

• How to do?

To do a pushup properly, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body down to the ground, keeping your core engaged the whole time. Once your chest touches the ground, push back up to the starting position. Make sure to keep your elbows close to your sides throughout the movement. Remember to keep good form throughout the exercise in order to get the most out of it.

Reps: 10-15

Sets: 5

• #2 Dumbell Shoulder Press

The dumbbell shoulder press is a push workout that primarily targets the shoulders. It also works the muscles of the chest, triceps, and upper back. The move can be done seated or standing, with a weight in each hand.

• How to do?

To do the exercise, start by pressing the weights straight overhead. Then lower the weights slowly to the sides of the shoulders. Be sure to keep the core engaged throughout the movement to protect the lower back. For an added challenge, try doing the dumbbell shoulder press with one arm at a time. This variation helps to correct any imbalances between the two sides of the body.

Reps: 10-15

Sets: 5

• #3 Close grip chest press

Push workouts are essential for any fitness enthusiast. They help to build strength and endurance, and can be tailored to specific goals. The close grip chest press is a great push workout for those looking to build their upper body strength. This exercise targets the pectoral muscles, as well as the triceps and shoulders.

• How to do?

To perform the close grip chest press, start by lying flat on a weight bench. Grab a set of dumbbells, and position them directly above your chest with your palms facing inward. Slowly lower the weights toward your chest, and then press them back up to the starting position. Be sure to keep your elbows close to your sides throughout the entire movement.

Reps: 10-15

Sets: 5

• #4 Close Shoulder Press workout

The Push workout, also called the Close Shoulder Press workout, is an excellent exercise for toning the shoulders and upper arms. This workout can be done with dumbbells, a resistance band, or even just your body weight.

• How to do?

To begin, stand with your feet shoulder-width apart and your knees slightly bent. Then, raise your arms out to the sides so that they are in line with your shoulders. From there, simply press your palms together in front of you and hold for a count of three. Be sure to keep your core engaged and your back straight throughout the exercise.

Reps: 10-15

Sets: 5

• #5 Triceps Overhead Extension

The Triceps Overhead Extension is an excellent push workout that not only targets the triceps, but also the shoulders and chest. This exercise can be performed with a barbell, dumbbell, or resistance band. For beginners, it is recommended to start with a light weight and gradually increase the amount of weight as you get stronger.

• How to do?

To perform the Triceps Overhead Extension, hold the weight above your head with your arms straight. Slowly lower the weight behind your head, keeping your elbows close to your ears.

Reps: 10-15

Sets: 5

Type 2 Push Movement Workout: Gym Workout

There are many different types of Push Workouts that you can do in the gym to help improve your strength and fitness. If you are looking to improve your upper-body strength, then you should definitely consider doing some Push Workouts in the gym.

• #1 Bench Press

The bench press is a classic push workout that targets your chest, shoulders, and triceps. It is a great exercise for beginners because it is relatively simple to execute and does not require any special equipment. The bench press is a great exercise for building upper body strength and can be easily incorporated into any workout routine.

• How to do?

To perform a bench press, lie down on a flat surface with your feet flat on the ground and your back against the bench. Grip the barbell with your hands shoulder-width apart and then slowly lower the barbell to your chest. Inhale as you lower the barbell and exhale as you press it back up to the starting position. Remember to keep your core engaged throughout the entire movement to avoid injuries. The bench press is a great exercise for building upper body strength and can be easily incorporated into any workout routine.

Reps: 10-15

Sets: 5

• #2 Barbell Shoulder Press (Smith Machine or Raw) 

The barbell shoulder press is a great exercise for building strong shoulders. There are two main ways to perform the exercise, using a Smith machine or raw (without a machine). Both versions of the workout are effective, but many people prefer the raw version as it allows for a greater range of motion and is more challenging.

• How to do?

To do the exercise, start by setting up a barbell at shoulder height. If you are using a Smith machine, be sure to adjust the safety bars to the proper height. If you are doing the exercise raw, place the barbell on a sturdy rack or stand. Once the barbell is in position, grasp it with your hands slightly wider than shoulder-width apart. Push the barbell up overhead, and then lower it back down to shoulder height.

Reps: 10-15

Sets: 5

• #3 Close grip chest press

Push workouts are some of the most important chest exercises you can do. They work your pectorals, deltoids, and triceps all at once, making them a great way to build strength and muscle mass in your upper body. The Close Grip Chest Press is a variation of the standard bench press that puts your hands closer together on the bar. This simple change in grip can make the exercise more challenging and help you to target different muscles in your chest.

• How to do?

To perform the close grip chest press, start by lying on a flat bench with a weight in each hand. Palms should be facing forward and your elbows should be bent at 90-degree angles. From here, press the weights straight up above your chest, bringing them together at the top of the movement. Slowly lower the weights back to the starting position and repeat for 10-12 reps.

Reps: 10-15

Sets: 5

• #4 Close Shoulder Press

The close shoulder press is an excellent exercise for overall shoulder development. This exercise targets the front and middle deltoid muscles, as well as the triceps. The close grip placement of the hands puts more emphasis on the triceps than a traditional shoulder press. This exercise can be performed with dumbbells, a barbell, or a machine.

• How to do?

To do the exercise, start by standing with your feet shoulder-width apart and your arms at your sides. Then, raise your arms so that they are parallel to the ground, and press your palms together in front of your chest. Next, slowly lower your arms back to the starting position. Be sure to keep your core engaged throughout the exercise to avoid strain on your lower back. You can perform this exercise 15-20 times for three sets. For an added challenge, try holding a dumbbell in each hand while you perform the close shoulder press.

Reps: 10-15

Sets: 5

• #5 Triceps Overhead Extension (cable/Rope)

The triceps overhead extension is an effective exercise for targeting the triceps muscles. This exercise can be performed with a cable machine or with a rope attached to a high pulley.

• How to do?

To do this exercise, start by standing with your feet shoulder-width apart and your knees slightly bent. Grip the cable/rope with both hands and extend your arms overhead. From here, slowly lower the weight behind your head, keeping your elbows close to your ears. Once your elbows are about level with your shoulders, pause and then extend your arms back to the starting position. Be sure to keep your core engaged throughout the entire movement to avoid putting undue stress on your lower back.

Reps: 10-15

Sets: 5

Words from Sheru Classic 

Push movement exercises are the key to building bigger upper body muscles. This is because they target the largest muscles in the upper body, including the chest, shoulders, and triceps. When these muscles are worked properly, they grow larger and stronger. As a result, push movements should form the foundation of any upper body workout routine.

For more information visit  https://www.sheruclassicworld.com/.