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Push Pull LegsSplit Advice

Help me clean up my push day?16077

AndyCap private msg quote post Address this user
Howdie all,

I am running a PPL split and my push day is taking me too long. The program is heavy on the big compounds and i am wondering if a can get rid of some duplicated or redundant exercises. I am adding 10 lbs every two weeks and the additional/accessories are taking up too much time.
Here is my push day, is there anything you would drop to simplify this? (havent shown warm up exercises)

Goal is strength.


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lolssons private msg quote post Address this user
The upright rows are not a push movement in my eyes so I would ditch that and might also throw a way either standing tricep extension or tricep kickbacks
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nine0seven private msg quote post Address this user
PUSH

Bench 3x5
Dips 3x6-10
DB Shoulder Press 3x5
Lateral Raises 3x8-12
Tricep rope Pushdown 3x8-10

Double the volume for back day /done
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Rawsteel private msg quote post Address this user
Remove upright rows, it's a nasty exercise for the shoulders (see video below), so are dips (below 90°) and incline dumbbel flyes.
Here's 2 examples ->

Alt 1
Bench: 3x8
Incline dumbbell press (15-30°): 2x8 + 2x10
Lateral raise: 3-4x10
Lying tricepsextension (behind head, see video): 3x8
Rope pushdowns: 2-3x10
+ Cable external rotation (prehab): 3-4x12

Alt 2
Bench: 3x8 + 1x10-12
Shoulder press: 3x8
Cable flyes (nicer to shoulders): 3x10
Lateral raise: 3x10
Lying tricepsextension: 3x8
Rope pushdowns: 2-3x10
+ Cable external rotation (prehab): 3-4x12

And if you care about your shoulder health, which you should, i would recommend that you start doing your lateral raises in the scapular plane (article).
You should also read this article by Joe Defranco.

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AndyCap private msg quote post Address this user
Quote:
Originally Posted by lolssons
The upright rows are not a push movement in my eyes so I would ditch that and might also throw a way either standing tricep extension or tricep kickbacks


Thanks lolssons, i have never actually considered that but you are right, dropping immediately.

Quote:
Originally Posted by nine0seven
PUSH

Bench 3x5
Dips 3x6-10
DB Shoulder Press 3x5
Lateral Raises 3x8-12
Tricep rope Pushdown 3x8-10

Double the volume for back day /done


Thanks, i really like the simplicity there, should save me a bunch of time, appreciate it.

Quote:
Originally Posted by Rawsteel
Remove upright rows, it's a nasty exercise for the shoulders (see video below), so are dips and incline dumbbel flyes.
Here's 2 examples ->

Alt 1
Bench: 3x8
Incline dumbbell press (15-30°): 2x8 + 2x10
Lateral raise: 3-4x10
Lying tricepsextension (behind head, see video): 3x8
Rope pushdowns: 2-3x10
+ Cable external rotation (prehab): 3-4x12

Alt 2
Bench: 3x8 + 1x10-12
Shoulder press: 3x8
Cable flyes (nicer to shoulders): 3x10
Lateral raise: 3x10
Lying tricepsextension: 3x8
Rope pushdowns: 2-3x10
+ Cable external rotation (prehab): 3-4x12

And if you care about your shoulder health, which you should, i would recommend that you start doing your lateral raises in the scapular plane (article).
You should also read this article by Joe Defranco.



Thanks Rawsteel, saved those links for later viewing. And dropping the upright rows. I love those alts and have added to my next iteration of my push, cheers. Never seen the lateral raises done that way but it looks like a simple adjustment.


Thanks all i really appreciate the input, that should simply my push immensely and give me some nice alternatives too. Greatly appreciate it.
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