The perfect push workout according to BOSROX science

Is this the perfect push workout according to science? According to Jeff Nippard, it is.

Jeff Nippard is a professional natural bodybuilder and strength coach who shares training tips and plans on his YouTube channel.

After his perfect pull workout for back and biceps, we now give you the perfect push workout according to science.

This workout will efficiently target your chest, triceps and shoulders. See it for yourself.

Source: Alora Griffiths at Unsplash

The perfect push workout according to science

The perfect push workout according to science consists of 7 exercises with 2 focusing on the chest, 3 on the shoulders and the remaining 2 shifting the tension to the triceps.

You can mix these exercises together for the perfect push workout, or you can choose any of the moves to add to your workout split.

It all starts with a quick 5-minute warm-up on the treadmill or stairmaster, followed by some quick dynamic stretches to loosen up the joints like arm swings and cable external rotations.

In a nutshell, here are the 7 exercises that make up the perfect science-based push workout:

1. Close-Grip Incline Barbell Bench Press 3 sets (8 reps, 5 reps, 15 reps with moderate, heavy, and light weight, respectively)
2. Machine shoulder press 4 sets of 10-12 reps
3. Floor reset skullcrusher 3 sets 6-8 reps
4. Bent over cable flye 3 sets of 10-12 reps
5. Machine Lateral Raise 3 sets of 20 reps (slow negative for the first 5 reps of each set)
6. Plate front raises 2 sets of 15-20 reps
7. Diamond push-up 1 set to fail

Nippard explains in the video below why he chose each of these exercises and how long you should rest between sets and moves.

Watch the full video below for all the details you need on the science-based perfect push workout.

If you want to read about similar leg push pull programs, you can find the details below:

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Learn more about split workouts

Dividing your workouts into a push/pull/leg routine is a popular and effective way to organize your training schedule. This type of breakdown focuses on grouping exercises based on the major movement patterns involved, which allows for more targeted and efficient workouts. Here are a few reasons why this approach can be beneficial:

1. BALANCED MUSCLE DEVELOPMENT: The push/pull/leg routine ensures you train all major muscle groups evenly. Pushing exercises, such as bench presses and shoulder presses, work primarily the muscles involved in the pushing movements (eg, chest, shoulders, triceps). Pulling exercises, such as rows and pull-ups, target muscles involved in pulling movements (eg, back, biceps). Leg exercises, such as squats and deadlifts, engage lower-body muscles (eg, quadriceps, hamstrings, glutes). This balanced approach helps prevent muscle imbalances and reduces the risk of injury that can result from overdeveloping one muscle group while neglecting others.
2. Optimal Recovery: By focusing on specific movement patterns in each workout, you give the muscles involved in the previous workout ample time to recover. For example, if you do a push-focused workout one day, the muscles that pull can recover during that time. This reduces the likelihood of overtraining and allows you to train more frequently without compromising your recovery.
3. Efficient Workouts: Grouping exercises based on movement patterns allows you to efficiently target multiple muscle groups within one workout. This means you can train more muscles in less time, making your workouts more effective over time. It also allows you to focus on the quality of each movement pattern, leading to better form and muscle engagement.
4. Progressive Overload: The push/pull/leg routine facilitates the implementation of progressive overload, which is essential for muscle growth and strength gains. You can track your progress in each movement pattern and progressively increase the weight or intensity as you get stronger. This structured approach helps you stay on track with your fitness goals and continuously challenge your muscles.
5. Versatility: The push/pull/leg split is versatile and adaptable to different frequencies and training programs. You can adjust the number of workouts per week based on your availability and resilience, making it suitable for various fitness levels and lifestyles.

While the push/pull/leg routine offers many benefits, it’s essential to combine it with a comprehensive program that includes cardiovascular training, flexibility work, and core exercises. Additionally, listening to your body and allowing for adequate rest and recovery between workouts is essential for optimizing results and preventing burnout or injury.

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