How to Build Pro-Level Push Day with Only 4 Exercises
Most push days fail because the setup is off—not the effort. In this episode, I break down how to structure your push session so your chest, delts, and triceps actually grow instead of just getting fatigued. If your push day hasn’t been delivering, this is likely what you’re missing. 📘 FREE RESOURCES J3U Training Split Guide →https://j3ucoaching.com/j3u-training-... J3U COACHING ESSENTIALS PACK https://www.morphogennutrition.com/co... Code: LUKE10 🏋️♂️ WORK WITH J3U COACHING Apply for coaching → https://calendly.com/j3u-sales/j3u-co... 🏋️♀️ ALL J3U PROGRAMS Hourglass (Female): https://j3university.com/education/ho... X-Frame (Male & Female):https://j3university.com/education/x-... Olympia Prep:https://j3university.com/education/ol... 🎓 J3U COURSES Level 1 – Foundations of Evidence-Based Bodybuilding → https://j3university.com/education/le... Applied Hypertrophy Optimization → https://j3university.com/education/ap... Female Physique Module → https://j3university.com/education/fe... 💪 JOIN THE COMMUNITY Weekly education emails → https://j3u.site/coaching-newsletter Forums → https://j3university.com/j3u-coaching... FOLLOW Luke Instagram: / noswitchfitness Website: https://j3ucoaching.com/ CHAPTERS 0:00 Best push day for size (overview) 0:15 Why most push days don’t build muscle 0:30 Lateral raise setup (scapular plane fix) 1:10 How to bias side delts over traps 1:30 Pec deck vs cable fly (what to use) 2:00 Chest positioning mistakes on pec deck 2:40 How to get full chest contraction 3:00 Flat press technique for chest growth 3:30 Best pressing angle for pec development 4:00 Single-arm tricep pushdown setup 4:30 Tricep form mistakes (elbow positioning) 5:00 How to set volume for your push day
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