6

[{"selector":"#anim-91a9cd71-4589-43c8-845f-1348d25c0ebb","keyframes":[{"offset":0,"transform":"translate3d(0, -279.5225%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.29,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.45,"transform":"translate3d(0, -78.601727%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.61,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.71,"transform":"translate3d(0, -26.722351%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.8,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.85,"transform":"translate3d(0, -10.03485775%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":0.92,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"},{"offset":0.96,"transform":"translate3d(0, -4.360550999999999%, 0)","easing":"cubic-bezier(.5, 0, 1, 1)"},{"offset":1,"transform":"translate3d(0, 0%, 0)","easing":"cubic-bezier(0, 0, .5, 1)"}],"delay":0,"duration":1600,"fill":"both"}] PUSH Workout

What is a push workout?

[{"selector":"#anim-11595c52-8f29-46f1-a93a-28afd69659bc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b6de653e-1a09-4640-b64b-689276e69898","keyframes":{"transform":["translate3d(-111.5108%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] PUSH Workout

Try these 6 exercises at home 👉

[{"selector":"#anim-6f08fd0c-0d91-4537-b84a-651e91a53f55","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a9a1ccf2-86e3-4c8d-b45a-6c7c02154de1","keyframes":{"transform":["translate3d(-110.07194%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] PUSH Workout

1

[{"selector":"#anim-f8c81952-7427-4acf-ada5-4174cf767769","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}]

2

[{"selector":"#anim-188ff801-0d3e-4a8a-9c29-f59d73a1277e","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}]

3

[{"selector":"#anim-6ec497c4-18de-4a63-a63c-983949c4c456","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}]

4

[{"selector":"#anim-725b39e1-85d9-4188-a972-bb8c586f4416","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}]

5

[{"selector":"#anim-826b3e9f-451c-4ad7-93b1-ba333cdbb805","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}]

6

[{"selector":"#anim-5679303c-e711-43d3-8677-2f0852561032","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.05)","offset":0.33},{"transform":"scale(0.995)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}]

1. Alternating Chest Press 2. Narrow Press + Fly 3. Neutral Press + 90-Degree Press 4. Reverse Grip Lateral Raise 5. Skull Crushers 6. Tricep Dips DO IT: 40 sec work, 20 sec rest.

[{"selector":"#anim-8b03cab2-2ee7-46c2-a374-f4b6a6e246a1","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.5)","offset":0.33},{"transform":"scale(0.95)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] FULL Workout

6

6

UPPER BODY EXERCISES

TONE YOUR CHEST, SHOULDERS + TRICEPS!

What is a push workout?

What is a push workout?

A push workout focuses on muscles that extend or push: 1️⃣ CHEST 2️⃣ SHOULDERS 3️⃣ TRICEPS It's ideal to focus on compound movements that hit these muscle groups!

Try these 6 exercises at home 👉

Why incorporate a push day?

Why incorporate a push day?

Focusing on the push muscles allows you to go heavy and fatigue them!

1

ALTERNATING CHEST PRESS

Targets: The chest, shoulders and triceps. ⭐Alternating arms should allow you to pick up heavier weights!

2

NARROW PRESS + FLY

Targets: The chest, shoulders and triceps. ⭐The combo hits the chest from two different angles!

3

NEUTRAL PRESS + 90- DEGREE PRESS

Targets: Shoulders. ⭐Also engages the abs and core as you press overhead.

4

REVERSE GRIP LATERAL RAISE

Targets: All three heads of the shoulder muscles. ⭐The abs +core stabilize during this exercise.

5

SKULL CRUSHERS

Targets: Triceps. ⭐The triceps (three- headed muscle) have the capacity to be bigger than the biceps!

6

TRICEP DIPS

Targets: Triceps, shoulders and core. ⭐A great exercise to increase arm strength + build lean triceps.

1. Alternating Chest Press 2. Narrow Press + Fly 3. Neutral Press + 90-Degree Press 4. Reverse Grip Lateral Raise 5. Skull Crushers 6. Tricep Dips DO IT: 40 sec work, 20 sec rest.

Screenshot Workout

Try these Chest, Shoulder + Tricep Exercises in this 30-MINUTE PUSH WORKOUT

Ready for a PULL Day Workout? (Back + Biceps) TAP BELOW!