Push Day Workouts


The best way to burn fat is to make sure you are doing push day workouts that are challenging, but still enjoyable. Having a good workout routine should always be a priority, and you’ll never regret getting started with one. There are a lot of different ways to create a custom workout plan that is suited to your fitness level, goals, and lifestyle.

Preacher curls

If you’re looking for a great exercise to build strong and powerful arms, you’ll want to consider preacher curls. These are a great way to strengthen your biceps, as well as the other muscles in your forearms, and you can do them in a variety of ways.

To perform a preacher curl, you start by standing with your feet hip-width apart. Place your hands on an E-Z Curl Bar and firmly tighten your biceps. At the same time, push your chest forward and clench your chin up, keeping it tucked throughout the movement.

Use a barbell, dumbbells or an E-Z bar for this type of exercise. Start with a comfortable grip, but add more weight as you get stronger. Remember, preacher curls are a harder version of dumbbell curls, so it’s important to use lighter weights than you’d use for conventional curls.

The preacher curl is an isolation exercise, which means it targets the biceps brachii muscle. It’s also a good way to improve the strength of your forearms, as the secondary muscle, the brachioradialis, gets recruited.

While there is some research showing that preacher curls are useful for promoting muscle growth, more studies need to be done to determine whether they are safe or harmful. Preacher curls require a lot of control, and can be difficult to do, so they aren’t ideal for beginners.

You should always start with a light weight, so you can keep your form during the lift. You should do about two to three sets of eight to twelve repetitions. This allows you to go heavier when you are working to fatigue.

In addition to improving your biceps, preacher curls will also help you with rowing, pull-ups, chin-ups, and other exercises. However, because preacher curls are a relatively difficult exercise, it’s a good idea to have someone help you with the first part of the lift.

Leg press

There are many different ways to perform a leg press. It is a great way to work your quads, hamstrings and glutes. However, it is important to follow proper form. A bad leg press can lead to injury.

To start off, place your feet in line with your knees. You should also try to have a slight bend in your knees. While pushing, breathe in.

Then, slowly push the platform toward your body. You can use a cable pulley machine or unfixed sled to help you get the desired resistance.

When pressing to full extension, try to avoid locking your knees. This can put stress on your knees, and can cause back pain.

If you want to focus on working your inner calves, try using your heels to push the platform. Doing so will improve calf engagement.

Using the appropriate foot position can also affect the intensity of your workout. Ideally, you should aim for a position halfway up the platform. You can do this without a lot of flexibility, but it does require some stability.

You should also consider the weight you are using. Too much weight can lead to overuse injuries, and you should stick to about 6-8 repetitions.

If you are new to the leg press, you may want to start out with a lighter weight. As you build strength, you can increase the amount of weight you are using.

The proper form is more important than the weight you choose. Performing the exercise correctly can be easier than you think. Follow the instructions above and you should be on your way to a great leg workout!

Use the machine correctly to maximize your gains.

Inclinated barbell bench press

When doing an incline barbell bench press, it is important to know the proper technique. Some lifters can cause unnecessary strain to their shoulders. It is crucial to keep your arms straight and your back flat.

A properly executed incline bench press can help build serious chest strength. However, it can also be painful. If you experience shoulder pain, you may need to modify your grip or range of motion. The following tips can help you perform this exercise safely.

The first thing you should do is to get a spotter. This can make it easier to maintain the proper upper back position. Ask someone to watch you and check your form during each repetition.

Another important aspect of an incline bench press is to use a moderate load. Although it is possible to perform this exercise with heavy weights, you should not attempt to exceed your limits. Using too much weight is not only ineffective, it can lead to injury.

You should also try to use the proper grip. Grip the bar a bit wider than your shoulders. That way, the bar will be easy to pull, but it won’t flare out of your hand.

Try to use a heavier weight for the lower reps. Doing so will help you develop stronger chest muscles and reduce the likelihood of overuse injuries.

Remember to rest for three to five minutes between sets. Also, perform the exercise at low to moderate rep ranges.

One of the most common mistakes of incline bench press lifters is bouncing their weights off the top of their chest. In order to prevent this, it is important to maintain a proper arch.

Sitting cable row

A seated cable row is a great exercise for developing a stronger back. However, it’s important to perform it correctly. This is because wrong form can lead to injuries or poorly engage the muscles you’re trying to target.

The seated cable row is a compound movement that targets the upper back and arms. It’s a great option for those with lower back problems, as it doesn’t put much strain on the spine. In addition, the exercise can help to prevent back strains.

Before beginning, make sure to have a brace and a core brace. You’ll also need to sit with your back flat, and bend your knees slightly to maintain balance.

Once you’ve braced yourself, grab a V-bar or another handle attachment. You’ll want to start with a weight you can easily control. As you get stronger, increase the weight you use.

Sitting cables rows are excellent for promoting overall back development, but if you’re just starting out, it’s best to keep it simple. Start with a few sets of a couple of reps. If you have any back or shoulder injuries, you’ll want to consult your physician first before lifting weights.

You can perform a seated cable row with a wide or pronated grip. The former is easier on your shoulders, while the latter will put more load on your lats. While the pronated grip is not advisable for those with shoulder or elbow issues, it is effective for strengthening your lats.

To perform the seated cable row, you’ll need a cable machine. Depending on your specific needs, you can use a V-bar, a single-arm seated cable row, or a t-bar.


If you’re looking for an effective triceps workout, skull crushers can be one of the best. This is because they work the triceps in a variety of ways. They build muscle mass, increase strength, and are a great way to improve your bench press performance.

The triceps are a complex muscle group that features three different muscle heads. Each plays a different role. The long head of the triceps originates at the back of the upper humerus, and the medial and lateral heads are located on the scapula.

When performing the exercise, you need to use good form. You must make sure that your wrists and elbows stay in place, and that your shoulders are stable. You should also be careful not to arch your back.

Skullcrushers are often performed lying on a flat bench. However, you can also perform them on an incline bench. Doing them on an incline will allow you to lift heavier weights and put greater focus on the triceps.

If you are new to the exercise, you should start with a light weight. Focus on correct technique, and gradually increase the weight.

You should also use a spotter to prevent your weight from falling on your head. Also, do not try to get to a very high rep. Instead, aim for 15 reps per set.

One way to minimize the risk of skull crushing is to use a resistance band. Using a band will make this exercise easier to control, and will help to ensure that your muscles are working.

You can even use a curl bar. A curl bar will provide more resistance. Another option for skull crushers is to use dumbbells.

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