Science-Based Push Workout: Chest, Shoulders & Triceps

Jeff Nippard

For this Science-Based Push Workout you do need specific gym equimpment. Jeff Nippard talks you through all the exercises, give you tips on how I do the exercises, explain what’s important to me when training booty.

How do the Push/Pull/Leg-Training days look like?

In a Push- Pull- Leg- training plan, the classic 3-way split, the body is divided into 3 sub-areas:

  • Push-Day: On Push-Day you train chest, shoulder and triceps (push movements).
  • Pull-Day: On Pull-Day you train all muscles which are used for pulling movements = back, trapeze, biceps and the back shoulder.
  • Leg-Day: On Leg-Day you train only your legs.

Special features and deviations of the 3-ball split:

First of all the 3-split is less time-consuming than the 4-split, so it is especially suitable for those who have less time and “only” make it to the gym three times a week. Furthermore, if you have more time for your training, you can also use the Push- Pull- Leg- training plan for six consecutive training days.

What are the advantages of this training system for me?

  1. Good regeneration / recovery: You have enough time to recover, since similar muscle groups are trained together.
  2. Fun during your workout: A split in upper body & lower body may be very effective, but for most athletes a 3-way split in Push – Pull – Peg style is simply more fun. You can concentrate better on the muscles to be trained and the muscle circulation is often better than with the upper body & lower body split.
  3. A good and solid base: Since a Push – Pull- legs training system should always consist of 95 % basic exercises & exercises with a high frequency.

Printable – Science-Based Push Workout

Bench press:

  • 4 sets x 4-6 reps

Incline cable flye:

  • 3 sets x 12-15 reps

Standing dumbbell press:

  • 4 sets x 10-12 reps

Egyptian lateral raise:

  • 4 sets x 12-15 reps

Tricep pressdown:

  • 4 sets x 12-15 reps

Static dumbbell holds:

  • 2 sets x 60 second holds

Rope Facepull (optional):

  • 3 sets x 20 reps

Training Goals:

  • Upper Body
  • Chest
  • Triceps
  • Shoulders

Equipment: Specific Gym Equipment

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

What do you think?