Push/Push Routines - Chest, Deltoids & Triceps

A push/push weight training routine targets exercising multiple push muscle groups within the same exercise routine. A push muscle group is defined as a muscle group in which the muscle contracts when the weight is pushed away from the body (i.e. the concentric portion of the movement).

Likewise, push muscle groups lengthen as the weight is returned back towards the body (i.e. the eccentric portion of the movement).

As an example, the pectorals (chest) muscles are considered a push muscle group. For instance, when you are performing the flat bench dumbbell press exercise, the pectorals muscles contract as the weight is being pushed away from the chest (concentric movement) and lengthen as the weight is being lowered back to the outsides of the chest (eccentric movement).

Through the combination of specific push muscle groups, a secondary push muscle group may be required to support the primary push muscle group. For example, performing a pectorals (chest) weight training exercise will work the chest muscles as the primary muscle group and, in many cases, the triceps as a secondary muscle group. More specifically, performing a chest exercise like flat barbell bench press will pre-exhaust the triceps muscles. If the triceps muscle group is exercised after the chest exercises have been completed the triceps muscle group may be pre-fatigued when performing the specific triceps exercises.

The result of combining the pectorals and triceps muscle groups into the same workout session will be that the second muscle group that is exercised will have to work harder since it was required to support the exercises performed by the first muscle group that was exercised. This being said, performing a push/push routine using these specific muscle groups can be an excellent way to break through strength plateaus that exist across any of the muscle groups that are required to act as a secondary support muscle group.

On the other hand, the probability of an injury occurring may increase as aggressively exercising a pre-exhausted muscle group may lead to being a little "sloppy" in form or elevated stress on a particular joint. However, combining muscle groups in this fashion can assist in achieving gains in strength. It is recommended when performing a push/push routine of this type to perform the routine for 4 to 6 weeks and then modify your workout routine to eliminate exercising the secondary muscle group during the same workout.

Below is a list of the primary muscle groups that are considered push muscle groups

• Calves

• Deltoids

• Gluteals

• Pectorals

• Quadriceps

• Triceps