Summary of "The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)"
Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from "The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)"
- Warm-Up Protocol:
- 5 minutes of treadmill or StairMaster.
- Dynamic upper body drills like arm circles and cable external rotations.
- Full warm-up pyramid sets before heavy bench press to prepare mentally and physically.
- bench press Technique:
- Maintain a comfortable arch with tight, stable positioning.
- Pinch and tuck shoulder blades for stability.
- Use three points of contact on the bench: butt, upper back, and head.
- Lower the bar to the highest contact point on the chest, press explosively.
- Elbow tuck angle between 0-30 degrees is acceptable; adjust for comfort and pec engagement.
- If no spotter, unrack bar with butt off bench, then drop down to start.
- Follow new IPF rules: elbow must go below shoulder joint for valid reps.
- Top set should be challenging with slow bar speed on last reps but good form.
- Larson Press (Isolation Variation):
- Feet up on bench or box to eliminate leg drive.
- Use about 75% of heavy set weight.
- Closer grip to emphasize upper pecs and triceps.
- Smooth controlled tempo: 1-2 second eccentric and concentric phases.
- Focus on pec and tricep stretch and contraction, not just moving weight.
- Shoulder Press (Arnold Press):
- Include both horizontal (bench press) and vertical pressing (Arnold Press) for balanced push day.
- Start dumbbells palms-in, flare elbows out on press.
- Use heavier weights progressively, thinking of it as a barbell overhead press.
- Engage glutes and drive through heels for stability.
- Use belt and wrist straps for support if available.
- Cable Press Around + Static Pec Stretch:
- Press cable around body past midline to target full pec contraction.
- Superset with 30-second static pec stretch on each side.
- Stretching between sets may increase muscle growth (supported by research).
- Static stretching under 60-90 seconds does not impair strength.
- Stretching during rest has potential benefits with no clear downsides.
- Crossbody Cable Y Raises:
- Targets shoulder deltoid segments more effectively than traditional lateral raises.
- Movement involves lifting arm diagonally out and back, not straight front raise.
- Helps develop round, 3D shoulder appearance by hitting multiple deltoid compartments.
- Triceps Superset: Squeeze-Only Press Down + Stretch-Only Overhead Extension:
- Partial reps: press down targets the squeeze phase (second half of range).
- Overhead extension targets stretch phase (first half of range).
- Combining these hits triceps in a unique and effective way.
- Emphasizes both contraction and stretch for hypertrophy.
- Crossbody Tricep Extension:
- Performed with arms flared out to side, a less common angle.
- Varies shoulder position to target different parts of the triceps.
- Encourages variety in tricep exercises to maximize overall development.
- Program Structure and Additional Tips:
- The full push-pull-legs hypertrophy plan spans 12 weeks, divided into three phases:
- Phase 1: Moderate to high volume and intensity.
- Phase 2: Low volume, ultra-high intensity.
- Phase 3: Super compensation with very high volume and metabolic training.
- Includes a deload week after 12 weeks.
- Designed for intermediate to advanced trainees.
- Comes with exercise demos, tracking spreadsheets, and an ebook.
- Emphasizes gradual progression and variety for sustained muscle growth.
- The full push-pull-legs hypertrophy plan spans 12 weeks, divided into three phases:
Presenters/Sources:
- Jeff Nippard (Primary presenter and creator of the workout and program)
Category
Wellness and Self-Improvement
