The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)

Get the full 12-week Push Pull Legs System here for 30% off (launch week only):

** My Ultimate Guide To Body Recomposition:

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References:

Inter-set Stretching:

Shoulder Anatomy:

IPF 2023 Bench Press Rules:

Hypertrophy Coach Instagram Post:

Alberto Nunez Training Vlog:

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Written by Jeff Nippard
Edited by Jeff Nippard

Music from Epidemic Sound:
Damma Beatz - Love Me More
Final Target in Sight - Trailer Worx

More music from:
Bankrupt Beats - Swamp Head

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In this video I cover the first Push Day of my new Ultimate PPL System. This is the first video of a 6-part series where we will be going through each workout of the first week of the program, breaking down each exercise as we go.

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

Happy new year guys!! Excited to kick 2023 off with a new push pull legs series. Hope you all enjoy!

[orangepeanut]

it is unbelievable that we live in a world where you can get this information for free

[nadeemm]

Push 1

0:51 Exercise 1: Barbell Bench Press 1 x 3-5 reps
3:19 Exercise 2: Barbell Larsen Press 2 x 10 reps
4:26 Exercise 3: Standing Arnold Press 3 x 8-10 reps
5:41 Exercise 4a: Press-Around 2 x 12-15 reps
5:41 Exercise 4b: Pec stretch 2 x 30 second hold
8:12 Exercise 5: Cross- Body Cable Y-Raise 3 x 12-15 reps
9:45 Exercise 6a: Squeeze Only Pressdown (superset) 3 x 8 reps
9:45 Exercise 6a: Stetch Only Overhead Extension (superset) 3 x 8 reps
10:54 Exercise 7: Cross Body Tricep Extension 2 x 10-12 reps

[arandompotato]

0:51 bench press
3:23 larsen press
4:31 standing arnold press
5:45 press around & pec stretch
8:17 cross body cable y rise
9:53 squeeze only pressdown & stretch only overhead extension
10:56 cross body tricep extention

[mr.k]

Push 1 (copied from another comment for personal reference)

0:51 Exercise 1: Barbell Bench Press 1 x 3-5 reps
3:19 Exercise 2: Barbell Larsen Press 2 x 10 reps
4:26 Exercise 3: Standing Arnold Press 3 x 8-10 reps
5:41 Exercise 4a: Press-Around 2 x 12-15 reps
5:41 Exercise 4b: Pec stretch 2 x 30 second hold
8:12 Exercise 5: Cross- Body Cable Y-Raise 3 x 12-15 reps
9:45 Exercise 6a: Squeeze Only Pressdown (superset) 3 x 8 reps
9:45 Exercise 6a: Stetch Only Overhead Extension (superset) 3 x 8 reps
10:54 Exercise 7: Cross Body Tricep Extension 2 x 10-12 reps

[YoussefElKhayari-zykb]

Push workout 1

* 5min warm up (treadmill or Stairmaster, arm circles, cable external rotations)
* Bench press: 1 set x 3-5 reps
- WARM UP SET 1 Bar only X 10-15 REPS
- WARM-UP SET 2 35% X 5 REPS
- WARM-UP SET 3 50% X 3 REPS
- WARM UP SET 4 65% X 2 REPS
- WARM-UP SET 5 70-80% LBS X 1 REP
- WORKING SET 1 80-90% X 3-5 REPS
* Larsen press: 2 sets x 10 reps (reduce weight to 75% of top weight in bench press)
* Standing Arnold press: 3 sets x 8-10 reps
* Superset:
- Press around: 2 sets x 12-15 reps
- Pec stretch: 2 sets x 30 sec hold
- Perform the press around of one side then stretch the same side then press around of the other side then stretch the other side
* Crossbody cable Y raise: 3 sets x 12-15 reps
* Superset:
- Squeeze-only press down: 3 sets x 8 reps
- Stretch only overhead extension: 3 sets x 8 reps
* Cross-body tricep extension: 2 sets x 10-12 reps

[jorr]

Tried this today. Some exercises are a bit finicky because I've never done them or because my gym doesn't have the cable stacks you're using. But overall it felt pretty good and I'll definitely keep some of the exercises in my routine. Looking forward to the pull and leg days!

[Hammerfaust_]

Jeff, your first ppl series a couple years ago helped me lose 70lbs and gain alot of muscle. After the gym shutdown during covid i lost my motivation and im slowly finding it again now that everything is back to regular. Im gonna follow this program like i followed the first one years back and gonna make back to where i was and even further. Thank you for all the work you put into this free and informative content. We're all gonna make it brother 💪🏻

[amip]

Warm up:
Arm Circles
Cable External Rotations

Exercises:
1. Warm Up On Dumbell Press
Dumbell Press: 1 Set X 3-5 Reps (near max effort)

2. Larsen Press (Straight Legs Press)
Reduce Weight 75% of Top Set Weight
(X kg x 75% = ) Control Weight
(2 Sets X 10 Reps)

3. Standing Arnold Press: 3 Sets X 8-10
Reps.

4.
4a: Press-Around: 2 Sets X 12-15 Reps
4b: Pec Strech After Each Chest Side Trained 30s Hold 7/10 intensity (just before the point of discomfort)

5. Cross-Body Cable Y-Raise: 3 Sets X 12-15 Reps.

6. (SUPER SET)
6a. Squeeze-Only PressDown: 3 Sets X 8 Reps
6b. Strech-Onlly Overhead Extention: 3 Sets X 8 Reps

7. Cross-Body Tricep Extension: 2 Sets X 10-12 Reps

[HuggieSmalls]

As an amateur gym-goer, Jeff and these videos have been a lifesaver for me. Thank you for breaking down such complex topics in a way that everyone can understand, it's made working out a lot more fun and interesting!

[richardtrass]

I’m a big fan of Jeff but I’m a bit suprised by some of the exercise selection here. I think the heavy set then feet up Larsen version is unnecessarily complex for Hypertrophy. This seems like a strength / Hypertrophy compromise. Why not just stick with a normal bench press or better still DB press. In my experience cable press arounds are just awkward and not good bang for buck. You’ve already done pressing so I don’t see the need for another press. Imo better options would be single arm cable flys which get the same cross over the centre line without the awkwardness of the press around. The Arnold press is an odd choice when the front delts were hit on the bench. I’d favour a standard DB shoulder press. And I think there are better tricep isolation exercises than the one noted. Just the manner of holding the cable like that cannot be loaded well. There are better ways to load the long head like overhead cable tricep extensions. I would credit Jeff’s great friend John Meadows for the Y raise who posted on this years before Berto but I agree they’re a good option.

[druduns]

Thanks for the new push routine, your the king of push, pull, legs routines and enjoy your content keep it up bro you the man

[bogus]

Found your channel this year, and I gotta tell you, you’ve helped me out so much with diet and workouts, I really appreciate it man. Happy new year 🤙

[jayringo]

Let it begin! Excited to start the new year with a new science backed work out series. Thank you for all the hard work you put into them.

[traceswann]

The push around/peck stretch is no joke

[quantumprofitlab]

larsen press is sub optimal for hypertrophy. why would you purposely disadvantage yourself by being more unstable? planting your legs on the floor, results in more stability, which results in more force output from your chest shoulder triceps, better to just stick with 3 sets of regular bench.

Same thing with the arnold press, doing a regular seated shoulder press at a high incline (going all the way up and down letting the dumbbells touch your shoulder) is much better for hypertrophy.

[Justbemyselff]

Just finished the press-around and stretch. It was so extremely satisfying and I got such a great contraction. Will absolutely be doing this. Thanks Jeff!!

[citrusfilms]

Just hit my first day of the program, safe to say this was one of the best workouts I’ve ever had. So much fun and the pump was absolutely insane!

[SeaOfMany]

Thanks a bunch Jeff!!!
I’m 19 and I mean I’m not bad been training a while but I really feel this will push me over the edge and help me achieve my goals.
I want this, to build the body. I hope I stay true to this program and to myself and discipline.
Happy New Years 🎉

[gifflube]

Just got done with day 1 of this workout and then this video pops into my feed, it's brutal