When it comes to sculpting a strong, defined upper body, a well-structured push day is key. Push days focus on training the chest, shoulders, and triceps, which are responsible for pushing movements like bench presses, shoulder presses, and dips. Today, I’m taking you through an effective push-day workout while rocking Ryderwear’s new NKD Bodysuit—designed for performance, comfort, and style.
Why Upper Body Push Workouts Matter
Push workouts are essential for building upper body strength, improving posture, and enhancing overall athletic performance. Training these muscle groups together ensures balanced development, reduces the risk of imbalances, and increases pushing power for functional movements in everyday life and sports.
Getting Ready: The Perfect Training Outfit
Before diving into the workout, let’s talk about the importance of comfortable, supportive gym wear. The NKD Bodysuit from Ryderwear is designed to move with you, offering a second-skin feel without restrictions. Whether you’re hitting a heavy bench press or performing a set of push-ups, the NKD Bodysuit provides flexibility, breathability, and a sleek look that boosts confidence.
The Ultimate Upper Body Push Workout
This workout includes a mix of compound and isolation movements to target the chest, shoulders, and triceps effectively.
1. Warm-Up (5-10 Minutes)
Before lifting, it’s crucial to activate the muscles and prepare the joints. Here’s a quick warm-up:
- Arm circles (30 seconds forward, 30 seconds backward)
- Band pull-aparts (2 sets of 15 reps)
- Shoulder taps (2 sets of 10 per side)
- Incline push-ups (2 sets of 10 reps)
2. Bench Press (4 Sets, 6-10 Reps)
- Lie flat on the bench with feet planted firmly.
- Grip the bar slightly wider than shoulder-width.
- Lower the bar to your chest, keeping elbows at a 45-degree angle.
- Press up explosively and repeat.
- Tip: Keep your core engaged and avoid flaring your elbows.
3. Overhead Shoulder Press (4 Sets, 8-12 Reps)
- Stand or sit with dumbbells at shoulder height.
- Press the dumbbells overhead until arms are fully extended.
- Lower them back to starting position with control.
- Tip: Maintain a neutral spine and avoid excessive arching.
4. Incline Dumbbell Press (3 Sets, 8-12 Reps)
- Set a bench to a 30-45 degree incline.
- Press the dumbbells up and together at the top.
- Lower them slowly to chest level.
- Tip: Squeeze your chest at the top of the movement.
5. Lateral Raises (3 Sets, 12-15 Reps)
- Hold a dumbbell in each hand with arms slightly bent.
- Raise the weights to shoulder height.
- Slowly lower back down.
- Tip: Avoid swinging; keep the movement controlled.
6. Dips (3 Sets, 8-12 Reps)
- Use parallel bars or a bench.
- Lower your body by bending your elbows.
- Press back up to starting position.
- Tip: Lean slightly forward to target the chest more.
7. Triceps Rope Pushdowns (3 Sets, 12-15 Reps)
- Stand with feet shoulder-width apart.
- Grip the rope attachment and push it down.
- Fully extend your arms, then return to starting position.
- Tip: Keep your elbows stationary throughout the movement.
8. Skull Crushers (3 Sets, 10-12 Reps)
- Lie on a bench holding an EZ bar or dumbbells.
- Lower the weight towards your forehead.
- Extend your arms back up.
- Tip: Keep your elbows in place to isolate the triceps.
9. Push-Ups (3 Sets, 15-20 Reps)
- Keep your body in a straight line from head to heels.
- Lower yourself until your chest nearly touches the ground.
- Push back up to starting position.
- Tip: Engage your core and avoid sagging hips.
Post-Workout Stretch & Recovery
After an intense push day, stretching is key to prevent stiffness and aid recovery. Focus on:
- Chest openers
- Shoulder stretches
- Triceps stretches
- Deep breathing to relax the muscles
Final Thoughts
A structured push-day workout is vital for building upper body strength, and having the right gym wear can make all the difference. The Ryderwear NKD Bodysuit keeps you feeling confident and comfortable while pushing through every set. Stay consistent, challenge yourself, and enjoy the journey of building a strong, sculpted upper body!
