PUSH DAY EXERCISES

FULL BODY WORKOUT

6

What Are The Push Muscles?

✅ Lower body: quads, calves, glutes ✅ Upper body: chest, shoulders, triceps

What Are The Best Push Day Exercises?

✅ Squat thrusters ✅ Lunge and press ✅ Glute bridge and press

Try the workout 👉

1

LATERAL SQUAT THRUSTER

Targets: Legs, outer glutes, quads, hamstrings, inner thighs, chest, shoulders, abs and core. Squat thrusts increase your heart rate!

2

TRICEP EXTENSION + CALF RAISE

Targets: The long head of the triceps, calves and core.

3

LUNGE + PRESS

Targets: Legs, glutes, quads, hamstrings, hips, shoulders and core. One of the best exercises to build glute strength!

4

LAUNCHER PUSH UPS

Targets: Chest, triceps, shoulders, core and lower back.

5

GLUTE BRIDGE + CHEST PRESS

Targets: Glutes, hamstrings, chest, core and lower back.

6

ALTERNATING STEP UPS

Targets: All three parts of the glutes — the gluteus maximus, gluteus medius, and gluteus minimus.

Screenshot Workout

1. Lateral Squat Thruster 2. Tricep Extension + Calf Raise 3. Split Lunge + Press 4. Launcher Push Ups 5. Glute Bridge + Chest Press 6. Step Ups DO IT: 40 seconds per exercise.

Try this 25-Minute GUIDED WORKOUT AT HOME

Want a full 2-Week Strength Program? Download the PDF calendar here!