The Perfect Push Workout (According To Science)

Get the full 12-week Push Pull Legs System here:

** My Ultimate Guide To Body Recomposition:

-------------------------------

0:00 - Warm Up
0:20 - Exercise 1
3:03 - Exercise 2
4:17 - Exercise 3
5:39 - Exercise 4
6:33 - Exercise 5
7:18 - Exercise 6
8:25 - Exercise 7

-------------------------------

References:

Incline vs Flat Bench Press

Note: This study has been criticized as having rates of muscle growth that are much larger than other similar studies. As per a MASS Research Review write-up by Greg Nuckols: "I think these findings deserve at least some degree of skepticism for one simple reason: the sheer amount of hypertrophy that occurred in this study was outrageous." However, because there isn't any single obvious explanation as to why this study showed more pec growth than comparable studies, and there doesn't seem to be any signs of foul play or poor statistics, I think this study should stand as reasonably strong evidence in favor of using an incline press for upper pec growth.

-------------------------------

Written by Jeff Nippard
Edited by Jeff Nippard

Music from Epidemic Sound:
Damma Beatz - Love Me More

More music from:
Bankrupt Beats - Swamp Head

-------------------------------

In this video I cover the second Push Day of my new Ultimate Push Pull Legs System. This is the fourth 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.

-------------------------------

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 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

-------------------------------

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.

[mohammedkarim]

Full Workout Below:
Warm Up: 5 mins on treadmill or stair master, general stretches
1. Incline Barbell Bench Press- 3x8, 5, 15
Moderate weight for 8, Heavy for 5, Light for 15
3 Warm Up sets (10, 4, 3 reps)
2. Machine Shoulder Press 3x10-12
3. Floor Reset Skullcrusher 3x6-8
4. Bent-Over Cable Flye 3x10-12
5. Machine Lat Raise 3x20
Reps 1-5 (slow negative) Reps 6-20 (constant tension)
6. Plate Front Raise 2x15-20
Internal rotation at top
7. Diamond Push Ups 1xAMRAP

[MLL]

0:21 incline barbell press, warm-up: empty bar X10, 50%working X 4, 75% X 3
3 working sets X (8moderate weight, 5 heavy, 15 light)
3:04 machine shoulder press 3 X 10-12
4:18 strength-focused floor reset skullcrusher 3 X 6-8
5:39 bent-over cable flye 3 X 10-12
6:34 machine lateral raise 3 X 20 (reps1-5: slow eccentrics, 6-20 constant tension)
7:18 plate front raise 2 X 15-20
8:26 diamond push-up 1 set to failure

[Lectrixquids]

Bro posting this while I'm finishing my last chest excercise at the gym

[waltereijkelboom]

WHY DO YOU ALWAYS POST EXACTLY WHAT I NEED, thank you so much Jeff. ❤️

[abhinavmehndiratta]

Please post the rest of the Push pull series Jeff, love those videos!!!!

[lukaspenner]

Hey Jeff, great job on the video and thank you for the info! I really appreciate it. Just one suggestion(if someone else already mentioned it, then I apologize to harp on it), at 8:37 while you were doing the diamond pushups I would like to recommend you focus on keeping a straighter body alignment. I am not talking about the spine being completely straight, because I know about the S-curve, but rather, keeping the joints in line with each other. E.g. head, shoulders, spine(generally), hips, etc. I believe you would get a lot more out of the exercise, as it opens up more space for a fuller ROM and engages many more muscles to a fuller degree.
Once again, great job and very helpful info! Keep it up!

[fredmahouti]

i swear i look up what I need and your video provides EXACTLY what i need. been following you for over a year now and the break down you give is on point! thank you.

[brianguzman]

I really like that you mentioned thumbless grip for mind muscle connection. I also have found for lat exercises on the machines that using straps helps me focus completely on the lat stretch and contraction.

Maybe a video on mind muscle connection, grips and variations would be a good one even if it’s not steeped in scientific studies.

[Antares]

I just started on your "fundamentals hypertrophy program", and I am very pleased with it so far. I'm running it as a full-body workout three times per week, as that fits my life best. As a noob lifter (only 7 months in) it is perfect for me.

[jonathanramos]

Posting this as I’m about to start my chest workout is the best feeling ever😢

[robcarr]

I'm going to take all three videos with me and copy your routine. I didn't know what exercises to do or what order to do them in and this should explain it perfectly. I also didn't know how many reps or sets. I'm a beginner and this should make it easier to get started. Thank you!! 🤘👍👍

[FitLabb]

This is a split I’ve never personally done, but I think there’s a lot of solid advice here, and I like the focus on proper warmups as always. 💪

[herculesgarcia]

This is epic.. doing this Push Day B tonight at the gym 💪🏼 thanks Jeff!

[jayringo]

The 8/5/15 is something I picked up from the Ultimate PPL routine and it's a game changer. Find myself more consistently getting to a RPE of 9, especially at heavier weight, because this eliminates a lot of the mental blocks and built up my confidence to try heavier weight.

[shubhammanna]

6:38 My guy at the background dropped the phone like he trusts the case 💀

[ryantrusevitch]

Let’s try to understand that Jeff is also trying keep the process fun. Sometimes the redundancy of the same old exercises week in and week out detracts folks from staying consistent. Hitting new angles with different exercises may promote some new growth. He’s trying to make it fun, but if it doesn’t work for you, go back to the simple exercises. I will say tempo work is great. I’ve also had great success with front raises with plates. However I don’t turn the plates at the top.

[EbiAtawodi]

Love your stuff Jeff! A fan here to say chapters are awesome, please don’t succumb to the click baity “exercise 1, exercise 2” I watch your videos on repeat so many times during my sessions to remember a detail or # of reps. The lack of chapters on these newer videos are making it so difficult to reference stuff.

[effortmatters]

What do you think about this?
- chest press on flat bench x 3
- on incline bench x 3
- decline cable fly x 3
- assisted chest dip until failure
- military press x 3
- lateral raise x 3
- sitting DB shoulder press until failure
- triceps dips x 3
- cable triceps extension x 3
- triceps push up until failures

[padronic]

Just started PPL with a very basic execise selection, improving each workout every week, chose better variants, add an exercise when it makes sense and so on.
Thanks for the in deph explanations

[pikey]

Running through the program for the second time and it's great. Only doing the 4 day per week program and phase 1 seems like it would be light on volume but it's absolutely enough. Good value too.