The most prevalent day of the week in the fitness industry is Wednesday. This is because this day is referred to as “PUSH” day, which is for power, density, stamina, and strength. These are known as the four pillars of getting in shape and staying that way by living a healthy lifestyle. Catering to only one day of the week can be challenging when trying to become a healthier version of yourself. Luckily there are some push day exercises that you can easily incorporate into your everyday routine. These workouts will assist you in your weight loss journey by adding variety to your training regimen and challenging you with new exercises and variations on old favorites. They’ll also make it easier for you to build lean muscle mass without overworking any particular muscle group or stressing your central nervous system too much.
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Table of Contents
Push-up Variations
The push up is one of the most popular and versatile exercises in the entire world. There are thousands of different ways to do push ups that can target different muscle groups and work different muscles depending on the variation of push up. Push Ups can be performed on any surface, including the floor, a bench, a wall, a bar, a bench or even a tree branch! They can be done with one arm at a time to make them easier, and they can also be done with super-heavy weights on a barbell to make them extremely difficult. There are a few variations of the push up that you can try out if you want to get a new challenge from the classic push up. Try a close grip push up, a wide grip push up or a diamond push up to really work your triceps, build stronger forearms and get your pecs and core engaged as well.
Lunges
Lunges are another great exercise to help you strengthen your legs and build some lean muscle mass in your lower body. If you’re new to exercise, start out with a regular lunge. If you have more experience, you can try out a weighted lunge. Regular lunges are an excellent way to get your lower body moving and engaged. To perform a lunge, you’ll need to stand up straight with your feet about hip-width apart. You can place your hands on your hips or rest them on the tops of your thighs. Then take a giant step forward with one foot and bend your knee so that your thigh is parallel to the ground. Push back up to your starting position and repeat with the other leg. Using a weighted lunge is a great way to challenge yourself and help progress with your exercise routine. Start out with a light weight like a dumbbell or a weight plate. To perform a weighted lunge, you’ll follow the same steps as a regular lunge but with one leg slightly raised and your back leg knee bent.
Squats
Squats are a classic body-weight exercise that can be done almost anywhere. Squats can be done with a barbell, dumbbells or even just your own two hands. Squats are a great way to work your entire lower body and build some strong muscles. To perform a squat, you’ll need to stand up straight with your feet about hip-width apart. Then, slowly lower your body until your thighs are parallel to the ground. Push yourself back up to your starting position and repeat. If you’re new to squats, you can use a chair or bench to help keep your balance and make it easier to get into the correct position. Try out some different variations of the squat if you want to get a new challenge from the classic exercise. You can do goblet squats, single leg squats, Zercher squats or even weighted squats if you’re feeling really strong and advanced.
Deadlifts and Shrugs
The deadlift is an amazing full-body exercise that targets nearly all of your muscles. You can do a regular deadlift or a stiff-legged deadlift if you want to challenge yourself and put even more emphasis on your lower back and glutes. To perform a deadlift, you’ll need a barbell, dumbbells or even just your own two hands. You’ll want to stand up straight with your legs bent slightly and your feet about hip-width apart. Then, slowly pull the weight up until it reaches your shins. Push yourself back up to your starting position and repeat. If you’re looking for a way to challenge yourself even more and truly get the most out of the deadlift, try a weighted deadlift. One popular variation of the weighted deadlift is the shrug. To perform a weighted deadlift, you’ll follow the same steps as a regular deadlift but with one leg slightly raised and your back leg knee bent.
Conclusion
Push days are a great way to mix up your routine and keep your workouts interesting. Push days are meant to build strength, power and stamina by using compound exercises like the push up, lunge and squat. These three exercises, along with deadlifts and shrugs, are a great way to challenge your body and progress towards your weight loss goals.
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