12 Best Pushup Day Workout | A Beginner’s Guide in 2023

The pushup day workout is a type of exercise routine that targets the upper body of the users, especially their chest, triceps, shoulders, & core muscles. It mainly includes exercises like pushups, pullups, bench presses, and many more.

In this article, I will share the 12 best pushup day exercises along with their impacts on the user’s body. Moreover, I’ll share the major steps of performing these exercises perfectly without facing any issues. For the best and most accurate results, please read the entire article thoroughly.

12 Best Pushup Day Workout:

Here are 12 of the best pushup day workout exercises that I have discovered to be the most effective ones for upper body exercise strength. We have shared their best alternatives for the lower body exercises in our post-related Leg Day Warm-up exercises in all detail.

So, take your time & read these special exercises till the end. It would help you in working on your body and achieving the perfect output results in no time.

1. Push-up


Push-ups are compound movements since multiple joints and muscles are involved. In addition to chest development, push-ups also engage shoulders, triceps, and core muscles, making other gym exercises much easier.

The first thing to consider before doing push-ups is the distance between your hands, which should be slightly greater than the width of your shoulders. Once you have pushed the floor with your palms, your chest muscles will begin to work. Note that your chest falls between your hands when you perform push-ups.

2. Incline Bench Press

Incline Bench Press

When benching with a barbell, make sure you hold it just outside of your shoulder width. The movement won’t have much flex if you hold it wider. Grasp your barbell lifts off with your fingers while you are gnarling at gnarling underneath the barbell.

Additionally, keep your elbows under your wrists as you press back up. When performing this movement, avoid extending your elbows out to the side. The result will be a loss of power, as well as an increase in shoulder tension.

3. Dumbbell Shoulder Press

Dumbbell Shoulder Press

Dumbbell shoulder presses are also known as military presses. To begin, you should grab your dumbbells and choose a bench with a straight seat. Simply bring the dumbbells up while sitting in the chair so that your feet are firmly planted on the ground.

Your back should be against the pad, your head should be in the pad, your spine should be neutral, and your elbows should be parallel to your hips. When you come down to 90 degrees, keep your wrist straight and push straight up again with your arms in front of your body.

4. Triceps Dips

Triceps Dips

In this Pushup day workout, There are a variety of ways to work the triceps, including bench exercises, chair exercises, and even lying on the floor. By lowering your shoulders, you can get into the position to start. The first step to achieving good posture is to maintain good posture. Open your chest and roll your shoulders back.

Put your hands directly underneath your shoulders on the bench or the ground. Extend your legs out keeping your knees bent. By bending the elbows and lowering the hips, you will be able to raise your body by exhaling as you extend the elbows. Elbow joint action requires extension and flexion, which engages the triceps.

5. Chest Fly

Chest Fly

You should lie on your back with your knees bent and your feet flat on the ground for this exercise. Use dumbbells for resistance. Grab one dumbbell in each hand, extend your arms straight up over your chest towards the ceiling, and draw your belly buttons in towards your spine.

With your palms facing in and your elbows slightly bend lower the dumbbells to the floor and extend your arms straight out sideways from your shoulders. Plams should be about 1 to 2 inches off t the floor, slowly brings your arms back up to the straightening position, and do not hold your breath just breathe normally.

6. Cable Chest Press

Cable Chest Press

It’s for the bulk of the chest and it’s similar to the chest press or barbell chest press, the main difference is that we are using a cable machine. Choose one leg in to be front and one leg into the back as a stabilizer, hold the handles, and try to do is to get your elbows and forearms in the same line as the resistance line.

Press forward, slow on the way out, and forward we always want to directly oppose the resistance. It needs to be running right along your forearm to be in the best possible position. Press forward slowly on the way back and repeat the same process.

7. Arnold Press

Arnold Press

For pushup day workout, it is a good exercise for either shoulder warm-up or burnout at the end of your workouts mainly because you are getting nice rotation in the shoulders with mobility. So a protracting scapula or shoulder blades then as you press through your retract the shoulder blades

Your palms are going to be facing forward mainly working the interior delt or the front of the delt as you push through you can be rotating about halfway up through the exercise, locking out the top working the medial head, and also the posterior head for stabilization.

8. Overhead Tricep Extension

Overhead Tricep Extension

This exercise is an overhead tricep extension which is going to be working the long head of your tricep and the outside of your tricep. What you have to do that you can use the rope or you can use the straight bar for this either one.

Put one foot out in front of the other keeping your abs and core nice and tight elbows locked in and your gonna push straight out and slow on the back making you get a good stretch. Push back out and contract nice and slow on the way back and you’re done.

9. Close Grip Bench Press

 Keep your hands close together and it forces your chest with the flex do the entire exercise so that you get your weights from under your knees and kick them up. When doing this exercise, do not flare your elbows. Your shoulders and wrists are put under a lot of pressure. 

Keep your feet flat Around dumbbells together back flat on the ground slowly lower them down your chest. Explode up and breathe when you push up day workout. Repeat this step, you practice this exercise at home

10. Lateral Raise

Lateral Raise

This exercise is called a standing lateral raise, you can also use dumbbells with it this gonna work on your side delts. So what you are gonna do is you are gonna get a set of dumbbells stand up shoulder feet shoulder width apart you are going to go ahead and make sure your core is nice and tight.

You are gonna do is to take the dumbbells from the side and raise them to contract the side deltoids back down nice and slow so it is ups contracts and down up. This is the easiest exercise which you can do in your home or the park.

11. Push-us With Shoulder Tap

Push-ups With Shoulder Tap

Start in the push-up position with your arms extended, back straight, and core tight. With the hands under the shoulders maintain the neutral spine and pelvis as you alternately touch the opposite shoulder. 

With the opposing hand while maintaining a plank position from eight to ten slow touches to each shoulder. Your body will slightly shift from one side to the other side to maintain balance.

12. Plyometric Push-up

Plyometric Push-up

At the end of the pushup day workout, Startup in the plank position hands directly underneath your shoulders and a nice straight line through the body. You are going to down into a push-up push off the ground at the top and return to your push-up position.

It is really important to make sure you have a soft landing in this position so you are protecting your elbows nervous. If it is too challenging for you can take out the plyometrics and just go back to your standard push-up.

Frequently Asked Questions:

How to do 100 pushups a day?

A good way to set goals is to start with three sets of 10 pushups per day, then move up to three sets of 20, and then three of 30. These 100 pushup workouts for beginners can result in good transformation depending on the time such as a year, 1-2 weeks, 1-2 months, and even the diet plan.

Is it OK to do push-ups every day?

To reap the many benefits of push-ups, you do not need to combine them with other exercises. Push-ups are a great way to improve your fitness level, body composition, and overall health if you perform them daily.

What is a good push-up routine?

If your maximum is fewer than 50 push-ups per day, do 200 per day. Do 300 repetitions a day if your maximum is greater than 75. For ten days, repeat the odd/even routine. After this, take three days off and refrain from performing any upper-body pushing exercises involving the chest, triceps, and shoulders.

What happens if I do 100 push-ups a day?

However, your back is not affected in any way. The stronger your front muscles are, the more inclined you will be to hunch forward with your shoulders rounded forward.

Final Verdict:

In this article on Pushup day workout, I have shared the 12 best exercises along with their results and performing steps. Moreover, I have discussed all the major things that I faced while practicing these special exercises on my own.

I would say that doing normal push-ups every day with the best technique can easily make your upper body muscles and their strength.  However, doing the bench press and other shoulder exercises can also increase your overall strength for fast and accurate body transformation purposes.

In the end, make sure to try all these exercises once to get the perfect output results. Moreover, don’t hesitate to reach us any time in case you are facing any major problems in performing these exercises.

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