The Perfect Push Workout (According To Science)
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- čas přidán 26. 06. 2024
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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
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References:
Incline vs Flat Bench Press
www.ncbi.nlm.nih.gov/pmc/arti...
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.
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Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki ( / dziadecki )
Music from Epidemic Sound:
Damma Beatz - Love Me More
More music from:
Bankrupt Beats - Swamp Head
• (FREE) Swamp Head x Hi...
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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.
Watch the first push day video here: • The Ultimate Push Work...
Watch the other Ultimate PPL videos here: • The Ultimate Science-B...
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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 15 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. - Zábava
![The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)](http://i.ytimg.com/vi/c3pbe3qzatQ/mqdefault.jpg)
WHY DO YOU ALWAYS POST EXACTLY WHAT I NEED, thank you so much Jeff. ❤️
im literally ryan gosl
Jesus loves you ❤️
@@arthurswanson1755 OMG SAME BREASTIEEEE ❤❤❤❤
Bro posting this while I'm finishing my last chest excercise at the gym
Same here I'm sure most train chest monday
@@Prplex.Yes😂
@@Prplex.i train legs
Same here!!
I'm going to Sleep 😴
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
W man's
The time of rest?
@@MotivationTeam99 however much you need to feel ready for the next set is my rule
You a real one
G
Please post the rest of the Push pull series Jeff, love those videos!!!!
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.
Posting this as I’m about to start my chest workout is the best feeling ever😢
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
Well done thank you sir! 👍
Hero x
Thank you I hate when it’s not in the description
Thank you sir. Appreciate it
PLUS the scullcrushers from the floor.
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.
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.
I agree with this, especially with Meadows Rows for me personally. I never felt like I got much from doing them…until I used straps!
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!
I get so many ideas from these videos. Thanks so much !
This is epic.. doing this Push Day B tonight at the gym 💪🏼 thanks Jeff!
so what is program of push day A
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.
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
i started watching you like a month ago and i’ve already seen amazing results. by far the best weight training channel here! thanks for such great content!
As I’m getting ready to go to the gym! PERFECT TIMING ❤⚡️
Loving the series! Fantastic work. 🙌
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!! 🤘👍👍
Make sure to take in all 6, there are 3 more from a couple of months ago that are meant to supplement these
Jesus loves you ❤️
@@larsjohansen8214 Is it really that important? Couldn't you technically just copy one of the ppl trainings for a 3 day split. Because every video of the 6 is a push/pull/leg so coping just one of that shouldn't be a problem, right? Or is it so that lets say the first push training focuses on one part of the chest more and the second push training is more on the other, so that you need both. I didn't recognised that in the videos. I'm wondering cause I can only go 3 times a week and really just wanted to use one of them. Or do I need both?
@@rjs2082maybe fullbody suit better. Chest, leg, back, shoulder, Bicep, triceps
@@rjs2082first ppl series is for the first 3 days. Then you take a rest day. Then the last 3 days of the week you do this ppl. You good with only one but both of them in a 6 day split is what I think Jeff nipple meant
I would love to see this with upper and lower split but a great video!
With the I formational videos you've posted and will hopefully continue posting you have helped tons of people including me. You deserve all the subscribers you have and more my friend keep up the good work👍👍
Hey Jeff, I’m finishing up your new PPL program for the 2nd time (didn’t really finish the first time, made it to week 9 & my schedule ruined me) - made some serious gains & didn’t even have to stay in the gym for stupid hours nor train ridiculously hard. Thank you so much!
yoo can you please send me the full program?
I love the detail, this is a very good video to geek out on, thanks Jeff.
Love your videos waiting for legs programme. Thanks
YESSS I HAVE BEEN LONGING FOR THIS!
could you also do back, I’m still unsure not 100% how to work on it
Jeff's cut is showing results dayuuuuuuuuuuumn ❤️❤️😩😩
I've completed your powerbuilding 2.0 , Push , Pull , Legs hypertrophy and started 3.0 but unfortunately I had my back injury in the 5th week while deadlifting. Much confuse what should I do now. I've learnt alot and gained strength from past few months. Btw , all these techniques and new sets wasn't included in your above ebooks 😅. Especially no incline exercise was ever mentioned.
Is there any new ebooks that gonna introduce soon with those sets like this you posted in a video here ?
Just curious..
Thanks Jeffy 🐼
About to do a push day, thanks for this Jeff, will try it out, looks like a fun workout
This is an interesting companion workout to the push day Jeff did with Dr. Mike. Good stuff.
Hi Jeff, I bought your ultimate ppl back in January and I've had great results thus far.
Has it been updated? These set structures are familiar to me :) but some of the exercises/variations are new, which is why I ask.
Man, you are incredible! I live in Alberta and have been watching your videos since I can remember. Hopefully one day I’ll run into you when I’m visiting down in BC. Thank you so much for your hard work and commitment to this channel, I share your name with all my oilfield friends who’re into the gym ❤
Albertan 🙋♂️
The heaviest I can lift is bar bro
if you haven't hit puberty yet that's normal
We all start somewhere keep grinding 💪
@@kostasss.251. oh that explains it
@@lepepito Ty you too
@@Im.fr.HUNGRY well i started lifting (not seriously) when i was 13-14(i could barely rep the bar) and at that time i didnt have much testosterone to support a ton of muscle development. Im now 16 and I have a pr of 75kg on the bench after 5 months of serious training.
Love your videos Jeff, currently doing your essentials program and I love it, I learnt so much useful stuff from you ❤️
Sweet!! So happy to hear it 👊🏼 keep killing it
idk if its weird or not, but this is basically how i even trained tonight. Sometiems the weight fluctuates but i can always get a stretch or do a slower contraction. either way your rep scheme seems like something most enlightened lifters could agree with. I just decided to put triceps and biceps together on their own day because i felt they wearnt getting enough attention.. but i used to do chest and tri's all the time. I think i just switch it up every block but its mostly intuition i guess.
Great vid. Would like to see more hypertrophy focused full body workouts/programs.
Do you pause between your warm up sets, and if so for how long?
How happy I get when I see Jeff posted a video😂
Was just about to train chest thank you for this 😭
is this amount of volume just targedet for push-leg-pull or can you combine/split it as well for a 5 day full body workout? i just stumbeled up on the full body plan and you due to Dr. Mike and i m really interrested in trying it with a 2times a day cycle or one session. i still have to figure it out :). best regards!
Great clip Jeff, learned alot!
Love Jeff. Just decided while on vacay to change routine to a push/pull/legs and then BAM.
thanks for showing the warmup aswell, really helped me out.
I like the fact you do your 'plugs' at the end of the videos so we can decide if we wanna watch them or not (I do tho!)
Another comment said it, but you post exactly what I need. I have trouble "finding" delts a lot but your tips on breaking up the machine lateral raise into the slow, controlled, finding reps then the smash reps was a lightbulb moment lol. Keep up the awesome vids, Jeff!
Watching before an early morning push day hope to add something to my workout from here 👍🏻
Thanks for posting this.
Hey Jeff, great video, what do you think about Lu raises for shoulders? Do they have any merit for people who are not olympic lifters?
Really like your new minimalist routines. Of course the real reason we watch is all the clinically compared research you decipher to give the most informative content. I believe.
The gym you use has serious lighting! On a side note, your program thus far has drastically improved my physical health!
I'm currently doing Full Body 1, Full Body 2, Push, Pull, Legs, Mobility, and Rest. It's provided me with a solid base, and I'm eagerly anticipating your second Pull Day so I can move on to my second six-day split of; Push 1, Pull 1, Legs, Push 2, Pull 2, Legs, Rest.
This video is so cool and nice. I actually knew about Jeff and was checking out his bodybuilding and workouts for some time. He definitily finesses and is truth,. Checking out his videos really help me in getting back into working out and bodybuilding.
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.
I honestly appreciate you from the bottom.of my heart, you are the best youtuber bro, not being an asshole and giving real no bs info for free, that's some rare shit
Just tried this today great workout 🏋️♂️ thank you>
Learned so much from you over the years, thank you for your contributions to the World!
Definitely looking forward to that strength focused skull crusher and the moderheavylight bench
love the videos man, just a quick question how long have you been lifting for?
Great video, never going to replace a flat bench with an incline though. I would add incline, but it's not going to kick off my push day.
What’s the best alternative for the skull crusher? I have a messed up shoulder and I can’t really do that one right
Hey Jeff, correct me if I'm wrong, but isn't internal rotation bad for your shoulders?
Do you think it would be better to do military press than front raises to hit mid delts?
This is a split I’ve never personally done, but I think there’s a lot of solid advice here with great exercise selection, and I like the focus on proper warmups as always. 💪
PPL is the best split
@@bobdarrick2628 nope, upper lower
What are your thoughts on cable shoulder presses? I workout from home with my older brother's old power cage which has a pulley system so I wanted to like utilize what I have. Is it comparable to machine shoulder presses?
Most helpful video I found this month on youtube. Everything you said makes sense. Keep up 👌the good work brothr.
i love how he uses science for bodybuilding i wish he would venture out and use science to create sport based workouts for different sports in the world i feel like that would be very cool and give his channel some variety.
Would you recommend hitting all chest exercises prior to moving onto shoulders then tris?
I got just like 5 diamond push ups, but the workout tired me the right amount I think. WE WILL CONTINUE PUSHING. 💪
Impressive, thanks Jeff
Hi Jeff! I am just getting into weight training now and I was wondering if you could please make a similar video for at-home workouts (dumbbells primarily)? It would be a huge help! TIA
What's a good alternative to the Machine Lateral Raise if my gym doesn't have that one? Resistance bands under feet maybe?
This is so interesting I want to apply that. I just have some question because I am new to the gym and I ant to learn more. U said that the both leg extension is not preferable. So does that mean that it is not good to do both but only one at a time?
is this new PPL series also viable for beginers, for people who have lifted but only irregularly for couple month?
@JeffNippard how do you compare the PUSH workouts you posted in 2018, 2021, 2023 beginning and this one?
I purchased the program and am genuinely thrilled with its value for money - quality is exceptional. Feeling blessed to have athletes like Jeff on the platform!
Hey Jeff, I've been subscribed for awhile and love your content. This is a very off topic question - but what is your haircut called? lol
I think it would work with my head/face well but know nothing about hair
Will we have the other three episodes of ultimate science based workout?❤
Can I do the same thing you did for barbell incline bench and replace it with dumbbell instead?
Hey Jeff, are there any videos where you talk about burnout sets, id really like to see what you have to say about it and any research with it
The bent over cable fly will help me. I always get pulled back doing them standing up.
does it matter what order to do push workouts? I am debating doing chest, triceps, then shoulders since I feel my shoulder press weight can't go up as high as it usually does if I work chest first
For later exercises (cable fly, etc), are you still doing warm-up sets? Or just doing 3x10-12?
No warm up. If you’re not already warm you might as well go home
@@kuzhii8416 oh, ok. Thanks😂
3 warm up sets?? who got all that time bruh 😩
People who don’t want to get hurt
@@jacobcelmer4928 and who have exorbitant amounts of time or no life
Go bench 200lbs x 8 every session as your first set I’d love to see how long it takes to get injured lol
@@angejo5591 One warm up set is fine, three is ideal yeah but damn you gotta live outside the gym too
Takes an extra 5-7min dawg. That’s cake to prevent injury. How much time you waste in a day? Go look at your screen time rq before you complain ab that haha.
Can't wait to do these tomorrow ❤
Would you suggest doing partial reps with these workouts or would that be unnecessary?
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.
If you don't turn the plates at the top, isn't the movement just an inferior version of hammer curls?
Jeff can you/did you do a video in depth on 8,5,15 reps?
Hey Jeff, any updates on the next programm you are working on for BodyBuilding?
What would be the rest between each set? For the first one you said 3-4 minutes. Is it the same for all other exercises as well?
For warm-up sets what should be the ideal rest between each set
Hi @JeffNippard do you have any dumbbell/barbell work out routines. I don't have cable machines at my house. Or at least some workout substitutes that could be used with dumbbell/barbell? I'd be interested in buying your workouts but I can't do a majority of the workouts without cable machines.
Thank you Jeff you're amazing
Yes, Jeff is back! 🎉
Pretty solid push day workout! I'll probably give this format a shot.
I'm curious on whats the reasoning behind so many exercises targeting the front delts? On his other videos Jeff explains that shoulder press is junk volume if you also do bench press (the new video with jesse james west) and very commonly Jeff also trashes front raises. However here he has incline db press along with shoulder press and front raises. I've modeled my own push day workout after this and like it a lot but also feel like it's a strangely big amount of work for the front delts.
New Jeff upload lets go‼️🔥
can you make a video about how to hit every part of a muscle with different exercises. example: 3 different exercises for the 3 different heads of the tricep. like a series of videos where each video is a different muscle.
Hey jeff can you replace bent over cable row with a butterfly machine instead?
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. 💪
Great exercise selection? Diamond Pushups and front raises lmao
@@Idk-ws5dethat FitLabb exists to just lick the arse of CZcams fitness content creators. Thinks he'll get a shout out as a result
@@bigc181 Are you ok??? Did you have a bad day or not sleep well last night?
@@bigc181 Makes sense because this workout is garbage
@@Idk-ws5de nah... he's got a amazing physique as well "as a result"... you're calling it garbage just because his workout doesn't match your fav influencer adivce
Nice video!! Wish mine were as good as yours.
I am more interested in the sides and middle chest. Front view looks fine but my side view doesn't look appealing. Any exercises to increase the side aesthetics to make the separation between the chest and the lads?
Can I instead of doing barbell incline bench press do dumbbell incline bench press cause they don’t have that at my gym
1:09 do we rest for 3 minutes between each of those sets? Even the warm up ones?