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The Most Ingenious Push Exercise for Muscle Growth

The Most Ingenious Push Exercise for Muscle Growth

If you practice a push/pull/leg routine, you might want to try the best push workout for building muscle.

You should perform full-body exercises as a beginner because they will promote the best muscle growth in the shortest amount of time.

That strategy, though, only works for a few months because your body starts to adjust to the exercises, and you soon realize that you need to mix up your workouts. Athletes who are intermediate or even advanced can train in a variety of ways, but one of the most popular is the push/pull/leg routine.

As a result, each time you work out at the gym, you'll concentrate on lower body and core exercises, pushing and pulling exercises, or both. And according to Jeff Nippard, a natural professional bodybuilder and fitness trainer who posts advice and workout plans on his YouTube channel, this is the best push workout for building muscle.

Give Nippard's smartest push workout for muscle building a try if you want to stick with your push/pull/leg regimen but would like to switch up some of your training sessions.

The Most Ingenious Push Exercise for Muscle Growth

This counts as a portion of the first push day because a second one should be scheduled for later in the week. The smartest push workout is comprised of 7 exercises that target the chest, shoulders, and triceps.

The workout is broken down as follows:


Upper body dynamic drills such as arm circles and cable external rotations for five minutes on the treadmill or Stairmaster

Table Press

maximum effort

3 sets of 1 rep

For the same quantity of sets and repetitions, you can substitute a flat dumbbell press or a machine press.

Presses Larsen

2 sets of 10 repetitions

Reducing the weight back to the amount you used for your heavy top set or roughly 75%.

Arnold Press while standing

3 sets of 8–10 reps

Cable press-around and pec stretch in a superset

For press coverage on cable:

2 sets

12-15 sets

Stretching the chest:

2 rounds of 30-second holds

Y Raise with Cross-Body Cable

3 sets of 12–15 repetitions

Squeeze-Only Pressdown and Stretch-Only Overhead Extension as a Superset

8 repetitions in 3 sets

On both exercises, there will be a partial rep scheme.

Transverse Tricep Extension

10–12 reps in two sets

And according to Jeff Nippard, that pushing exercise is the most effective one for building muscle.