The Perfect Push Workout (According To Science)

Рет қаралды 1,877,329

Күн бұрын

Get the full 12-week Push Pull Legs System here:
jeffnippard.com/products/the-...
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0:00 - Warm Up
0:20 - Exercise 1
3:03 - Exercise 2
4:17 - Exercise 3
5:39 - Exercise 4
6:33 - Exercise 5
7:18 - Exercise 6
8:25 - Exercise 7
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References:
Incline vs Flat Bench Press
www.ncbi.nlm.nih.gov/pmc/arti...
Note: This study has been criticized as having rates of muscle growth that are much larger than other similar studies. As per a MASS Research Review write-up by Greg Nuckols: "I think these findings deserve at least some degree of skepticism for one simple reason: the sheer amount of hypertrophy that occurred in this study was outrageous." However, because there isn't any single obvious explanation as to why this study showed more pec growth than comparable studies, and there doesn't seem to be any signs of foul play or poor statistics, I think this study should stand as reasonably strong evidence in favor of using an incline press for upper pec growth.
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Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki ( / dziadecki )
Music from Epidemic Sound:
Damma Beatz - Love Me More
More music from:
Bankrupt Beats - Swamp Head
• (FREE) Swamp Head x Hi...
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In this video I cover the second Push Day of my new Ultimate Push Pull Legs System. This is the fourth video of a 6-part series where we will be going through each workout of the first week of the program, breaking down each exercise as we go.
Watch the first push day video here: • The Ultimate Push Work...
Watch the other Ultimate PPL videos here: • The Ultimate Science-B...
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Пікірлер: 739

@Lectrixquids Жыл бұрын

Bro posting this while I'm finishing my last chest excercise at the gym

@Prplex. Жыл бұрын

Same here I'm sure most train chest monday

@mmsgames977 Жыл бұрын

@@Prplex.Yes😂

@Kultur501 Жыл бұрын

@@Prplex.i train legs

@ruben9570 Жыл бұрын

Same here!!

@Reppintimefitness Жыл бұрын

I'm going to Sleep 😴

@waltereijkelboom Жыл бұрын

WHY DO YOU ALWAYS POST EXACTLY WHAT I NEED, thank you so much Jeff. ❤️

@arthurswanson1755 9 ай бұрын

im literally ryan gosl

@gersonbatres5826 6 ай бұрын

Jesus loves you ❤️

@38cmOfHappiness 21 күн бұрын

@@arthurswanson1755 OMG SAME BREASTIEEEE ❤❤❤❤

@abhinavmehndiratta657 Жыл бұрын

Please post the rest of the Push pull series Jeff, love those videos!!!!

@fredmahouti3112 11 ай бұрын

i swear i look up what I need and your video provides EXACTLY what i need. been following you for over a year now and the break down you give is on point! thank you.

@mohammedkarim2839 10 ай бұрын

Full Workout Below: Warm Up: 5 mins on treadmill or stair master, general stretches 1. Incline Barbell Bench Press- 3x8,5,15 Moderate weight for 8, Heavy for 5, Light for 15 3 Warm Up sets (10,4,3 reps) 2. Machine Shoulder Press 3x10-12 3. Floor Reset Skullcrusher 3x6-8 4. Bent-Over Cable Flye 3x10-12 5. Machine Lat Raise 3x20 Reps 1-5 (slow negative) Reps 6-20 (constant tension) 6. Plate Front Raise 2x15-20 Internal rotation at top 7. Diamond Push Ups 1xAMRAP

@CheezKing5 5 ай бұрын

W man's

@MotivationTeam99 2 ай бұрын

The time of rest?

@lars3001 2 ай бұрын

@@MotivationTeam99 however much you need to feel ready for the next set is my rule

@Im.fr.HUNGRY 2 ай бұрын

You a real one

@chandlerwestafer4644 2 ай бұрын

@jonathanramos6028 Жыл бұрын

Posting this as I’m about to start my chest workout is the best feeling ever😢

@MLL09 Жыл бұрын

0:21 incline barbell press, warm-up: empty bar X10, 50%working X 4, 75% X 3 3 working sets X (8moderate weight, 5 heavy ,15 light) 3:04 machine shoulder press 3 X 10-12 4:18 strength-focused floor reset skullcrusher 3 X 6-8 5:39 bent-over cable flye 3 X 10-12 6:34 machine lateral raise 3 X 20 (reps1-5: slow eccentrics, 6-20 constant tension) 7:18 plate front raise 2 X 15-20 8:26 diamond push-up 1 set to failure

@gunner5916 Жыл бұрын

Well done thank you sir! 👍

@danielbowen724 Жыл бұрын

Hero x

@Sublimelime7 Жыл бұрын

Thank you I hate when it’s not in the description

@strnoob1405 10 ай бұрын

Thank you sir. Appreciate it

@bernhardeggen 9 ай бұрын

PLUS the scullcrushers from the floor.

@lukaspenner9382 5 ай бұрын

Hey Jeff, great job on the video and thank you for the info! I really appreciate it. Just one suggestion(if someone else already mentioned it, then I apologize to harp on it), at 8:37 while you were doing the diamond pushups I would like to recommend you focus on keeping a straighter body alignment. I am not talking about the spine being completely straight, because I know about the S-curve, but rather, keeping the joints in line with each other. E.g. head, shoulders, spine(generally), hips, etc. I believe you would get a lot more out of the exercise, as it opens up more space for a fuller ROM and engages many more muscles to a fuller degree. Once again, great job and very helpful info! Keep it up!

@bryanodonoghue8007 Жыл бұрын

I get so many ideas from these videos. Thanks so much !

@Antares2 Жыл бұрын

I just started on your "fundamentals hypertrophy program", and I am very pleased with it so far. I'm running it as a full-body workout three times per week, as that fits my life best. As a noob lifter (only 7 months in) it is perfect for me.

@herculesgarcia3628 9 ай бұрын

This is epic.. doing this Push Day B tonight at the gym 💪🏼 thanks Jeff!

@mohebatef5867 Ай бұрын

so what is program of push day A

@tannergilliland3257 4 ай бұрын

i started watching you like a month ago and i’ve already seen amazing results. by far the best weight training channel here! thanks for such great content!

@jaellarios9716 3 ай бұрын

With the I formational videos you've posted and will hopefully continue posting you have helped tons of people including me. You deserve all the subscribers you have and more my friend keep up the good work👍👍

@ParvParashar 8 ай бұрын

Loving the series! Fantastic work. 🙌

@nicootora1720 Жыл бұрын

As I’m getting ready to go to the gym! PERFECT TIMING ❤⚡️

@brianguzman1428 Жыл бұрын

I really like that you mentioned thumbless grip for mind muscle connection. I also have found for lat exercises on the machines that using straps helps me focus completely on the lat stretch and contraction. Maybe a video on mind muscle connection, grips and variations would be a good one even if it’s not steeped in scientific studies.

@soonerborn7603 4 ай бұрын

I agree with this, especially with Meadows Rows for me personally. I never felt like I got much from doing them…until I used straps!

@pikey740 Жыл бұрын

Running through the program for the second time and it's great. Only doing the 4 day per week program and phase 1 seems like it would be light on volume but it's absolutely enough. Good value too.

@janatimohammednaoufal428 Жыл бұрын

Love your videos waiting for legs programme. Thanks

@Sake27325 Жыл бұрын

YESSS I HAVE BEEN LONGING FOR THIS! could you also do back, I’m still unsure not 100% how to work on it

@padronic Жыл бұрын

Just started PPL with a very basic execise selection, improving each workout every week, chose better variants, add an exercise when it makes sense and so on. Thanks for the in deph explanations

@JDC1995 Жыл бұрын

I love the detail, this is a very good video to geek out on, thanks Jeff.

@farah_lynn Жыл бұрын

I would love to see this with upper and lower split but a great video!

@GoIrish75 Жыл бұрын

This is an interesting companion workout to the push day Jeff did with Dr. Mike. Good stuff.

@spartangamingofficial1240 Жыл бұрын

Jeff's cut is showing results dayuuuuuuuuuuumn ❤️❤️😩😩

@dzqn Жыл бұрын

Love your videos Jeff, currently doing your essentials program and I love it, I learnt so much useful stuff from you ❤️

@JeffNippard Жыл бұрын

Sweet!! So happy to hear it 👊🏼 keep killing it

@R3musaK Жыл бұрын

Great vid. Would like to see more hypertrophy focused full body workouts/programs.

@lungamnqokoyi8321 Жыл бұрын

How happy I get when I see Jeff posted a video😂

@DavidNortonDRN1029 4 ай бұрын

Another comment said it, but you post exactly what I need. I have trouble "finding" delts a lot but your tips on breaking up the machine lateral raise into the slow, controlled, finding reps then the smash reps was a lightbulb moment lol. Keep up the awesome vids, Jeff!

@robcarr8505 10 ай бұрын

I'm going to take all three videos with me and copy your routine. I didn't know what exercises to do or what order to do them in and this should explain it perfectly. I also didn't know how many reps or sets. I'm a beginner and this should make it easier to get started. Thank you!! 🤘👍👍

@larsjohansen8214 10 ай бұрын

Make sure to take in all 6, there are 3 more from a couple of months ago that are meant to supplement these

@gersonbatres5826 6 ай бұрын

Jesus loves you ❤️

@rjs2082 5 ай бұрын

@@larsjohansen8214 Is it really that important? Couldn't you technically just copy one of the ppl trainings for a 3 day split. Because every video of the 6 is a push/pull/leg so coping just one of that shouldn't be a problem, right? Or is it so that lets say the first push training focuses on one part of the chest more and the second push training is more on the other, so that you need both. I didn't recognised that in the videos. I'm wondering cause I can only go 3 times a week and really just wanted to use one of them. Or do I need both?

@akustar3655 2 ай бұрын

@@rjs2082maybe fullbody suit better. Chest, leg, back, shoulder, Bicep, triceps

@38cmOfHappiness 21 күн бұрын

@@rjs2082first ppl series is for the first 3 days. Then you take a rest day. Then the last 3 days of the week you do this ppl. You good with only one but both of them in a 6 day split is what I think Jeff nipple meant

@joshuacarson7115 2 ай бұрын

This video is so cool and nice. I actually knew about Jeff and was checking out his bodybuilding and workouts for some time. He definitily finesses and is truth,. Checking out his videos really help me in getting back into working out and bodybuilding.

@imranmohammad6728 Жыл бұрын

I've completed your powerbuilding 2.0 , Push , Pull , Legs hypertrophy and started 3.0 but unfortunately I had my back injury in the 5th week while deadlifting. Much confuse what should I do now. I've learnt alot and gained strength from past few months. Btw , all these techniques and new sets wasn't included in your above ebooks 😅. Especially no incline exercise was ever mentioned. Is there any new ebooks that gonna introduce soon with those sets like this you posted in a video here ? Just curious.. Thanks Jeffy 🐼

@VarouxGaming Жыл бұрын

Man, you are incredible! I live in Alberta and have been watching your videos since I can remember. Hopefully one day I’ll run into you when I’m visiting down in BC. Thank you so much for your hard work and commitment to this channel, I share your name with all my oilfield friends who’re into the gym ❤

@TO-oz3mj Жыл бұрын

Albertan 🙋‍♂️

@oduneyeman Жыл бұрын

Thanks for posting this.

@nickd.6121 Жыл бұрын

thanks for showing the warmup aswell, really helped me out.

@al_sah-lep3475 Жыл бұрын

Love Jeff. Just decided while on vacay to change routine to a push/pull/legs and then BAM.

@andylindgren7917 Жыл бұрын

Great clip Jeff, learned alot!

@jacobcelmer4928 Жыл бұрын

About to do a push day, thanks for this Jeff, will try it out, looks like a fun workout

@aliihotii Жыл бұрын

I like the fact you do your 'plugs' at the end of the videos so we can decide if we wanna watch them or not (I do tho!)

@NM-hq1io Жыл бұрын

Hey Jeff, I’m finishing up your new PPL program for the 2nd time (didn’t really finish the first time, made it to week 9 & my schedule ruined me) - made some serious gains & didn’t even have to stay in the gym for stupid hours nor train ridiculously hard. Thank you so much!

@tiltlord1101 2 ай бұрын

yoo can you please send me the full program?

@mikeopaska6167 11 ай бұрын

Hi Jeff, I bought your ultimate ppl back in January and I've had great results thus far. Has it been updated? These set structures are familiar to me :) but some of the exercises/variations are new, which is why I ask.

@ethanfisher193 11 ай бұрын

Watching before an early morning push day hope to add something to my workout from here 👍🏻

@nicolaiz4631 11 ай бұрын

Do you pause between your warm up sets, and if so for how long?

@tobiasbollig6394 10 ай бұрын

is this amount of volume just targedet for push-leg-pull or can you combine/split it as well for a 5 day full body workout? i just stumbeled up on the full body plan and you due to Dr. Mike and i m really interrested in trying it with a 2times a day cycle or one session. i still have to figure it out :). best regards!

@spoderman5481 Жыл бұрын

Definitely looking forward to that strength focused skull crusher and the moderheavylight bench

@nonelikegio Жыл бұрын

Was just about to train chest thank you for this 😭

@user-sj5vc7ql6u Жыл бұрын

I honestly appreciate you from the bottom.of my heart, you are the best youtuber bro, not being an asshole and giving real no bs info for free, that's some rare shit

@BFehL262 Жыл бұрын

Learned so much from you over the years, thank you for your contributions to the World!

@jamesgwyngoodwindavies Жыл бұрын

The gym you use has serious lighting! On a side note, your program thus far has drastically improved my physical health!

@jamesgwyngoodwindavies Жыл бұрын

I'm currently doing Full Body 1, Full Body 2, Push, Pull, Legs, Mobility, and Rest. It's provided me with a solid base, and I'm eagerly anticipating your second Pull Day so I can move on to my second six-day split of; Push 1, Pull 1, Legs, Push 2, Pull 2, Legs, Rest.

@quadrikunle7471 Жыл бұрын

Impressive, thanks Jeff

@ivanpadilla6439 Жыл бұрын

New Jeff upload lets go‼️🔥

@ashadventurs Жыл бұрын

Most helpful video I found this month on youtube. Everything you said makes sense. Keep up 👌the good work brothr.

@itsraining5867 Жыл бұрын

Really like your new minimalist routines. Of course the real reason we watch is all the clinically compared research you decipher to give the most informative content. I believe.

@albertgrr Ай бұрын

I'm curious on whats the reasoning behind so many exercises targeting the front delts? On his other videos Jeff explains that shoulder press is junk volume if you also do bench press (the new video with jesse james west) and very commonly Jeff also trashes front raises. However here he has incline db press along with shoulder press and front raises. I've modeled my own push day workout after this and like it a lot but also feel like it's a strangely big amount of work for the front delts.

@ncEvolZone 11 ай бұрын

Hey Jeff, I've been subscribed for awhile and love your content. This is a very off topic question - but what is your haircut called? lol I think it would work with my head/face well but know nothing about hair

@jayringo77 Жыл бұрын

The 8/5/15 is something I picked up from the Ultimate PPL routine and it's a game changer. Find myself more consistently getting to a RPE of 9, especially at heavier weight, because this eliminates a lot of the mental blocks and built up my confidence to try heavier weight.

@KiranInDenmark 8 ай бұрын

Can't wait to do these tomorrow ❤

@beryl.pretorius 3 ай бұрын

Hi Jeff! I am just getting into weight training now and I was wondering if you could please make a similar video for at-home workouts (dumbbells primarily)? It would be a huge help! TIA

@ibrahim-so4399 Жыл бұрын

yo this is the vid im lf rightnow, thanks lad

@silverthunder3 11 ай бұрын

What’s the best alternative for the skull crusher? I have a messed up shoulder and I can’t really do that one right

@SeriesOfYouTubes Жыл бұрын

Yes, Jeff is back! 🎉

@ThePkerhide Жыл бұрын

Hey Jeff, great video, what do you think about Lu raises for shoulders? Do they have any merit for people who are not olympic lifters?

@shift4435 Жыл бұрын

Another banger Jeff Nippard video

@josephosborne9613 Жыл бұрын

Great video, never going to replace a flat bench with an incline though. I would add incline, but it's not going to kick off my push day.

@meekrodriguez6438 Жыл бұрын

Awesome vlog video

@zyzzuschrist3410 Жыл бұрын

Thanks for sharing

@Cellulolytic 6 ай бұрын

What are your thoughts on cable shoulder presses? I workout from home with my older brother's old power cage which has a pulley system so I wanted to like utilize what I have. Is it comparable to machine shoulder presses?

@xuno3586 Жыл бұрын

love the videos man, just a quick question how long have you been lifting for?

@mastercheifisbest117 Жыл бұрын

Just tried this today great workout 🏋️‍♂️ thank you>

@levimeachum1040 Жыл бұрын

Hi @JeffNippard do you have any dumbbell/barbell work out routines. I don't have cable machines at my house. Or at least some workout substitutes that could be used with dumbbell/barbell? I'd be interested in buying your workouts but I can't do a majority of the workouts without cable machines.

@JumboFreeze Жыл бұрын

idk if its weird or not, but this is basically how i even trained tonight. Sometiems the weight fluctuates but i can always get a stretch or do a slower contraction. either way your rep scheme seems like something most enlightened lifters could agree with. I just decided to put triceps and biceps together on their own day because i felt they wearnt getting enough attention.. but i used to do chest and tri's all the time. I think i just switch it up every block but its mostly intuition i guess.

@Shawn0902-g7x 7 күн бұрын

I just watched both push 1 & 2 videos and had a question about why there is only one Incline chest excercise between the two days. I often hear that upper chest is key to a bigger chest. Just wondering if one excercise is enough for growth

@ryanlort7727 Жыл бұрын

The bent over cable fly will help me. I always get pulled back doing them standing up.

@emmanuelbinfaraymuzyumba2918 Жыл бұрын

This is so interesting I want to apply that. I just have some question because I am new to the gym and I ant to learn more. U said that the both leg extension is not preferable. So does that mean that it is not good to do both but only one at a time?

@Kaffei4Lunch Жыл бұрын

Thank you Jeff you're amazing

@ronnieshultz3875 Жыл бұрын

i love how he uses science for bodybuilding i wish he would venture out and use science to create sport based workouts for different sports in the world i feel like that would be very cool and give his channel some variety.

@ToxicNoodle71 Жыл бұрын

What's a good alternative to the Machine Lateral Raise if my gym doesn't have that one? Resistance bands under feet maybe?

@kaylianbruynseels6819 Ай бұрын

I purchased the program and am genuinely thrilled with its value for money - quality is exceptional. Feeling blessed to have athletes like Jeff on the platform!

@FitLabb Жыл бұрын

This is a split I’ve never personally done, but I think there’s a lot of solid advice here, and I like the focus on proper warmups as always. 💪

@Idk-ws5de Жыл бұрын

Great exercise selection? Diamond Pushups and front raises lmao

@bigc181 Жыл бұрын

@@Idk-ws5dethat FitLabb exists to just lick the arse of KZfaq fitness content creators. Thinks he'll get a shout out as a result

@FitLabb Жыл бұрын

@@bigc181 Are you ok??? Did you have a bad day or not sleep well last night?

@Idk-ws5de Жыл бұрын

@@bigc181 Makes sense because this workout is garbage

@arundhyawana4450 Жыл бұрын

@@Idk-ws5de nah... he's got a amazing physique as well "as a result"... you're calling it garbage just because his workout doesn't match your fav influencer adivce

@swastiktyagi4786 4 ай бұрын

Hey! Great video Just wanted to ask if i can follow this push pull legs workout as a beginner. Thanks for the video

@PhantomPhaze 4 ай бұрын

yes

@Daniella_Watch_me_live_for Жыл бұрын

This is a split I’ve never personally done, but I think there’s a lot of solid advice here with great exercise selection, and I like the focus on proper warmups as always. 💪

@bobdarrick2628 8 ай бұрын

PPL is the best split

@chilldoc9638 8 ай бұрын

@@bobdarrick2628 nope, upper lower

@TheSLK66 Жыл бұрын

Pretty solid push day workout! I'll probably give this format a shot.

@plumberski8854 Жыл бұрын

Excellent, enlightening!

@shubhammanna Жыл бұрын

6:38 My guy at the background dropped the phone like he trusts the case 💀

@razam6608 10 ай бұрын

is this new PPL series also viable for beginers, for people who have lifted but only irregularly for couple month?

@nabeelkhan2632 10 ай бұрын

@JeffNippard how do you compare the PUSH workouts you posted in 2018, 2021, 2023 beginning and this one?

@chocolateDisinfectantWipe Жыл бұрын

Jeff man I gotta say, I tend to avoid watching your videos but dude, your getting 1 million + views on multiple videos in a row. Crazy.

@JabarisFitnessChannel Жыл бұрын

Nice video!! Wish mine were as good as yours.

@syedayman9322 Жыл бұрын

having my preworkout meal as I get ready for push day

@MrMsNulle 9 ай бұрын

Hi Jeff, I got to ask you a question about the Machine Lateral Raise. 6:40. We don't have a machine like that at my gym, but we have a lookalike, though it says Delt machine..... I wish I could link a picture of it, but I was wondering if you have any advice for a novice like me, If I should use it or just go with dumbbells.... It's actually a "delt machine" from technogym, if you Google it. Best love from Pernille from DK, eager muscle mommy 💪

@user-ov4yy1ey3q Жыл бұрын

Will we have the other three episodes of ultimate science based workout?❤

@mxyogerts2121 Жыл бұрын

does it matter what order to do push workouts? I am debating doing chest, triceps, then shoulders since I feel my shoulder press weight can't go up as high as it usually does if I work chest first

@TheRedRascal Жыл бұрын

Hey Jeff, any updates on the next programm you are working on for BodyBuilding?

@reyndavis41 12 күн бұрын

Is it safe to take glycerol pre workout/pump supplement?

@RizzleBiz 10 ай бұрын

For later exercises (cable fly, etc), are you still doing warm-up sets? Or just doing 3x10-12?

@kuzhii8416 7 ай бұрын

No warm up. If you’re not already warm you might as well go home

@RizzleBiz 7 ай бұрын

@@kuzhii8416 oh, ok. Thanks😂

@R199012345 11 ай бұрын

Can I do the same thing you did for barbell incline bench and replace it with dumbbell instead?

@rounaksubramanian1686 Жыл бұрын

Wow simply just wow bro you are doing a excellent work for all of us by making this video telling about chest,triceps and shoulders and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care Keep smiling always

@mattyforty5118 6 ай бұрын

Would you recommend hitting all chest exercises prior to moving onto shoulders then tris?

@ke3091 Жыл бұрын

Hey Jeff, are there any videos where you talk about burnout sets, id really like to see what you have to say about it and any research with it

@melissamcneil1981 11 ай бұрын

Do you think it would be better to do military press than front raises to hit mid delts?

@user-fk3vk7wh6k Жыл бұрын

Love your vids jeff I'm currently taking the body recompositing book and the fundamental program im reading all of it thoroughly before I start the training and diet. I wanted to ask a question real quick is the smith machine bad cause I dont have access to a barbell so should I use dumbells instead?

@colton5998 Жыл бұрын

Nothing inherently wrong with the smith machine but it is a machine so you don't have stability demands, for example if you can bench 225 in the smith you may be able to do only 205 with a barbell. "Best" is always going to be a combination of exercises instead of one thing so you should incorporate both the smith machine and dumbbells into your training.

@user-fk3vk7wh6k Жыл бұрын

@@colton5998 thank you