🏋️‍♀️ 7 essential push-day exercises

It may be a summer Friday, but that doesn’t mean we’re phoning anything in here at BarBend.

Here's what we have for you today:

  • Seven essential push-day exercises, according to bodybuilder and fitness influencer Jeff Nippard.

  • A handy calculator to help you estimate your one-rep max.

  • Lastly, you’ve got to check out this video of powerlifter Jesus Olivares squatting 370 kilograms (815 pounds) raw for five reps


Push Day Plan

Image: Jeff Nippard on YouTube

The push, pull, legs (PPL) training split is a staple for lifters who prefer hitting multiple muscle groups on a single day. Push days comprise training the chest, shoulders, and triceps, while pull days typically target the back and biceps. (Quadriceps, glutes, hamstrings, and calves are reserved for the leg day.)

Canadian bodybuilder, powerlifter, and content creator Jeff Nippard is known for simplifying complex subjects into easy-to-understand concepts and actionable steps. And he recently took to YouTube for a straightforward breakdown of his push day, including the seven exercises he focuses on and how many sets he aims for.

Many of the usual suspects are here — including the incline bench and shoulder press — along with a few specific favorites that Nippard utilizes to great effect.

Training Tips

What’s Your Max?

GIF: @nickrewind on Giphy

In strength training, a one-rep max (1RM) is about much more than bragging rights — it’s a landmark for quality programming, conditioning, and training. And knowing your 1RM (or at least an estimate) is important since it helps dictate multiple training variables and a program’s flow.

This provides direction for micro, meso, and macrocycles (a.k.a short-term, long-term, and even longer-term training cycles). Your 1RM also helps lifters push their potential from a strategic point of view. If you know what numbers you’re aiming to hit, you can plan — and crush — your training accordingly.

Below, you’ll learn everything you want to know about finding your 1RM, including whether maxing out is right for you and how to estimate your big numbers if it’s not.


Olivares Astonishes

Image: @mega.gojira on Instagram

Elite super heavyweight powerlifter Jesus Olivares is not taking time away from the gym after winning the 2023 IPF World Classic Championships in Malta. On July 4, the premier powerlifter in the sport took to his Instagram to show off a new squat PR of 370 kilograms (815 pounds) raw for five reps.

The barbell had a clear bend with all that weight loaded onto it, but Olivares handled it with ease. His first rep was deep and fast, and the following trio of reps looked much the same. The spotters appeared relaxed through four reps but steadied themselves and moved closer as Olivares braced for the final rep.

In all, it’s one of the most impressive feats we’ve seen in a while. Check it out for yourself below:

Everything Else

A Bikini-Worthy Back

  • Tired of your boring old back routine? Use the six exercises bikini bodybuilder Erin Stern uses in her workouts.

  • Mountain climbers shouldn’t just be relegated to high school gym class. Learn how this move can provide a full-body burn.

  • The 2022 CrossFit Games Men’s runner-up, Roman Khrennikov, recently showed off how he’s training for his year’s competition. Check it out.