The Perfect Push Workout (According To Science)

[@Lectrixquids]

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

[@Prplex.]

Same here I'm sure most train chest monday

[@mmsgames977]

​@@Prplex.Yes😂

[@Kultur501]

@@Prplex.i train legs

[@ruben9570]

Same here!!

[@Reppintimefitness]

I'm going to Sleep 😴

[@waltereijkelboom]

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

[@arthurswanson1755]

im literally ryan gosl

[@gersonbatres5826]

Jesus loves you ❤️

[@38centimeters]

@@arthurswanson1755 OMG SAME BREASTIEEEE ❤❤❤❤

[@abhinavmehndiratta657]

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

[@brianguzman1428]

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]

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!

[@lukaspenner9382]

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!

[@fredmahouti3112]

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.

[@Antares2]

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]

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

[@mohebatef5867]

so what is program of push day A

[@robcarr8505]

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]

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

[@gersonbatres5826]

Jesus loves you ❤️

[@rjs2082]

​@@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]

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

[@38centimeters]

@@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

[@jayringo77]

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.

[@EbiAtawodi]

Love your stuff Jeff! A fan here to say chapters are awesome, please don’t succumb to the click baity “exercise 1, exercise 2” I watch your videos on repeat so many times during my sessions to remember a detail or # of reps. The lack of chapters on these newer videos are making it so difficult to reference stuff.

[@NM-hq1io]

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]

yoo can you please send me the full program?

[@jamesgwyngoodwindavies]

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

[@jamesgwyngoodwindavies]

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.

[@Emilio-lz5ux]

Could you possibly create a routine geared towards muscle strength and explosive speed/power? Primarly for athletes and fighters

[@Emilio-lz5ux]

@JeffNippard

[@Shawn0902-g7x]

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

[@lyonisrion]

Thoughts about replacing incline barbell with incline smith machine?

[@SwaxGuy]

Of course that works

[@de_xx]

my gym doesn’t have a lateral raise machine so i substituted it with regular dumbbell lat raises

[@chocolateDisinfectantWipe]

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.

[@albertgrr]

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.

[@aldomandovani]

Is soo funny that there is another dude makeing vids in the background 2:25 jajaja now everybody is a content creator

[@cyranocarette]

well done excellent video !

[@pizzaloco]

What’s with the random set of 5 in between sets of bench? If your goal is hypertrophy, training lower than 8 reps isn’t ideal as the fatigue accumulated session to session is much more severe when using heavy weights if volume is equated. Doing 10 sets of 3 at 2 RIR is gonna affect your next session a lot more than 3 sets of 10. On the other hand, if you’re trying to get strong, only doing 1 set in each rep range isn’t ideal since you’re not getting any meaningful practice in at each load. Honestly no need to complicate things this much.

[@dixta]

My man just cannot stick to similar thumbnails for an entire series

[@pumpkingolem9122]

Because they are different videos

[@JumboFreeze]

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.

[@josephosborne9613]

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.

[@asatorftw]

@Jeff Can I ask your opinion on the rise of AI and its potential place in the fitness industry? I'm currently in the second beta phase of building a workout / training program generator based on AI that is grounded in my own gathered fitness sources (its not just ChatGPT, you can literally guide it to be more of an expert in any field with Vector Databases and Embedding). Do you think AI will have a future in the industry or you think the market will only listen to "human" advice?

[@al_sah-lep3475]

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

[@zedbro2851]

how comes you didn't train the rare delts those are important too

[@isaacyoon3926]

Those are targeted on pull day

[@ParvParashar]

Loving the series! Fantastic work. 🙌

[@tranquility2194]

Can I instead of doing barbell incline bench press do dumbbell incline bench press cause they don’t have that at my gym

[@gibbsm]

I don't do flat bench of any variety, and it's works for me. Incline and Dips are my big moves.

[@philma2703]

is it better to do all chest exercise and than switch to shoulder or chest, shoulders, triceps, chest,..?

[@moabdi9084]

Wow your gym is immaculate

[@PhantomPhaze]

Not gonna lie that plate raise looks like some bro science

[@heathroush5343]

When i'm doing any push up to failure, I like to find muscle failure from my toes and then switch to knee push ups for the concentric and then toe push ups for the eccentric. I can usually do 3 - 4 this way before i can barely control the last drop.

[@mikakoivisto6504]

I've finally found the secret way to INSANE RESULTS for strength and muscle growth! I might be the next Mike Mentzer of this century in the future once I've experiemented with this method for a while. Like most doubt Mentzer's type of training, you might doubt mine. During these past 2 months I've had a fucked up rotator cuff, and in the mean time I developed new training techniques for myself with lower volume cause I just didn't have any motivation for the gym because I couldn't do almost any pushing/pulling movement without limited range of motion. I've always loved rest days. For 15 years actually, and all these 15 years I've been fucking wrong about training. I've been doing 1-2 SETS PER MUSCLE GROUP WITH TAKEN TO FAILURE WITH REST PAUSES AND DROPSETS EVERYDAY! No rest what so ever and I've progressed everyday in the gym these past 2 months. I made a year worth of progress in 2 months. Now the only thing that could limit you is CNS fatique and it may take most people weeks to adabt to the program and once I get to do pulling/pushing in a few weeks, I may start doing Upper Lower repeat and slowly get stronger and bigger every time I wake up. I've imporved so much in my legs, arms, abs and lower back. This shit is unbelievable. 5lbs of LEAN MASS in 2 months and I had atleast 50lbs of lean mass already. I believe 70lbs is possible with this training technique. Feels like I'll never plateu.

[@mikakoivisto6504]

Now I don't know how much genetics change things up and how many people can tolerate 10-12 hard sets every day (if you include small muscles like the tibialis, pronator, supinator etc. So we could say that only half of those sets produce fatique but It's still very mentally taxing especially because you'll be taking everything to complete fucking death. Squats from 400lbs down to bodyweight.

[@urgamecshk]

Only proof I need that incline grows upper pec is John Meadows saying "I feel it the next day" and it's the same for me.

[@kieranmurraysnaturalstreng5913]

My favourite unnatural natural bodybuilder is Jeff.😁

[@BONESnSCARS_Drunk_Gaming]

I don't think there's any natural bodybuilder. Unless they lie.

[@MarufHasanZohad]

Thank you

[@mattyforty5118]

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

[@bobdole6889]

Wouldnt a JM press make more sense for building tricep strength?

[@mirzabicer3896]

What's the difference between this one and the "ultimate push" workout you posted earlier?

[@MuchaMainMan]

Isn't this too little volume for chest? It's only 6 sets, if you do this twice a week it's only 12. I thougth the proper range (with RPE 8) is somewhere 15 - 20. So if you go only 12, then you should go to failure or beyond - but it would mean much more risk for injury? This is based on my knowledge, which is of course limited, but I thought it coudn't hurt to ask.

[@ivanpadilla6439]

New Jeff upload lets go‼️🔥

[@Matthewsmacku]

Exercise 6: 2 sets of “drive the school bus” 😂

[@Riskiaatos]

I don't know what to comment

[@namensindnichtwichtig6695]

Me neither

[@TahaChFitness]

Just say thank you and move on i guess 😂

[@GuaridoNutri]

Interesting you added a front raise, i always thought this one as a "bro" exercise... always see brett wilkin doing this one

[@SeriesOfYouTubes]

Yes, Jeff is back! 🎉

[@leonardoescudero1702]

I will beginner horses from losing weight as well or just for building up muscle?

[@paulkober7349]

Why only 2 Chest Exercises wouldnt it make sense to have atleast 3 1 for the lower cheast and 2 for the upper chest because it grows harder?

[@mebuliesmel7078]

この人ほんま助かるワークアウトの人生を変えてくれた

[@koreuscallidus]

First exercise reminds me of Vince's 10-8-6-15 method.

[@richardtrass]

Don’t think I’d want to be doing essentially two separate exercises that are incline press of various degrees in succession and also front raises. Just too much front delt work in a single session for me. I feel like bro jeff has had a say in this workout. Assume you do your rear delt work on back day.

[@stef_sarmini]

I just started your “Ultimate Push, Pull, Legs” Series. Which one is better? I haven’t worked out in 3 months because of a surgery. Now I’ve been working out again for 2 weeks. Any advice?

[@stef_sarmini]

P.s, I’m basically very low muscle mass right now, and skinny fat. Slim but with a little bit of stomach fat and love handles 😅

[@soggybread6571]

From what I’m aware this is a continuation of the ultimate ppl, if you looks his playlists on KZbin these new videos are added to the ultimate ones. I’ll most likely be using it this way Ultimate push Ultimate pull Ultimate legs Rest day Perfect push Perfect pull Perfect legs (once he posts it) Rest day & then repeat Of course it’s all up to you dude, i hope I could help and good luck!

[@AllADreamSS69]

Where’s push day 1 bro?

[@mrapollo3253]

What would be the rest between each set? For the first one you said 3-4 minutes. Is it the same for all other exercises as well?

[@silverthunder3]

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

[@reynosoreyesvictormanuel8624]

Hey man I got a question Does anyone now if make any changes if I rest only 1 min? I prefer this way cose helps me to finish my workouts quicker and I like to give it more intensity to my trainings

[@mastercheifisbest117]

Just tried this today great workout 🏋️‍♂️ thank you>

[@melissamcneil1981]

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

[@thephapster]

Us when we push: -_- Jeff when he pushes: O_O

[@jasernnrn]

Yo Jeff have you always trained with that rep speed? Knowing that the eccentric is more important, do you not focus on atleast 2 seconds coming down and focus on stretch? Just curious as Dr Mike is so adamant on focussing that ecentric to really pull apart the fibers or is it more important to get the best feel? Or pump

[@quadrikunle7471]

Impressive, thanks Jeff

[@jackychiang5906]

Is there any particular reason why you do don't do the barbell press and cable flys one after another and instead do shoulder and triceps after chest-specific exercise?

[@UniterGeorgia]

Hey Jeff, you have said that the best exercise for Chest is "chest maschine press" and incline barbell press is just good. Why do you make this anyways?

[@vaintez9410]

Incline Barbell Press is a better compound exercise when compared to chest machine press. That video mainly rated the exercises based on purely chest development alone

[@badass6300]

Someone should do research on the seated cable chest press machine, I think it's ultra underrated.

[@user-hu1lr6tf2n]

First person I've seen talk about them incredibly underrated

[@badass6300]

@@user-hu1lr6tf2n Yup. I tried it in one of the gyms I used to go, it was amazing both in the feeling and the results. It's what made my pecks/chest wider so that it now pops to the side of my rib cage

[@teo_rl]

Literally about to go do chest shoulders and tris in an hour

[@Hydr1]

*CHEST AND TRICEPS* *Dips* *3 sets until failure* *Incline Barbell Press* *3 sets until failure* *Bent-Over Cable Flye* *2 sets until failure* *Chest Press* *3 sets until failure* *Flat Bench Chest Press* *3 sets until failure* *Tricep Push Down* *3 sets until failure* *Diamond Push-Ups* *3 sets until failure* *Over-Head Tricep Extention* *3 sets until failure*

[@levimeachum1040]

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.

[@_Abdulziz506]

Excercise 6: the WHAT😀😀😀???!!!

[@vedant3827]

this would take around 2-3 hours. how tf can a working professional/student do this?

[@diceyorca8318]

Finished it in about an hour fifteen. You can also always modify and do less sets but maybe make them drop sets to really take the exercise to failure before moving on.

[@shann9711]

I feel like there is so much shoulders and triceps and not so much pecs, what do you guys think ? Two exercices only with feel a bit lacking

[@swastiktyagi4786]

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

[@PhantomPhaze]

yes

[@bilbo1710]

Would that program work if you are training only 3 times a week ?

[@zyzzuschrist3410]

Thanks for sharing

[@laytonstanner7936]

Do flat bench and incline

[@ThePkerhide]

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?

[@HashRecord]

This guys really said close grip amrap AT THE END without saying sike

[@yonigee7939]

JEFFFFF YOU HAVE BEEN MISSED. Came back when the world needed him most....

[@sagoki4157]

What if i can't do a diamond pushup

[@poob7836]

normal pushup

[@sagoki4157]

I don't think it hits the same spot​@@poob7836

[@IMIkkunapesupalvelu]

It doesn't diamond trains emphasizes triceps ​@@sagoki4157

[@DarthNoshitam]

Do you AMRAP even at the beginning of the meso cycle?

[@AyushKumar-nz3oc]

When rest routine will be uploaded?

[@Blakeishim]

Hey Jeff if i don’t have a machine lateral raise what should i do

[@Dhureenkrishna-xc4dr]

Jeff I followed this workout today but I don't fell anything on chest

[@robin-2049]

Is 3 sets of lateral raises enough? That'd be 6 per week. I'm kinda concerned I'm leaving gains on the table.

[@zeanleeconocido314]

can i skip barbel bench press and do dumbbell press instead?

[@imad2k99]

yes incline dumbell press, honestly better

[@MsReyrey19]

Hey jeff can you replace bent over cable row with a butterfly machine instead?

[@razam6608]

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

[@marinagonzales7414]

What are yall thoughts on smith machine vs free weight

[@Steph_Blurry]

Jeff you are the peoples champion I love you bruh

[@mxyogerts2121]

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

[@SAHILP00]

Now you gotta do a back and bicep and a leg video

[@SAHILP00]

Love the content

[@bongoblast9831]

​@@SAHILP00got great news for you. he just posted both of those a few months back.

[@Monna7777777]

Where can I find the day 1 push day workout?

[@SerhiiHusiev]

I have a question. I'm 1 year into bodybuilding and I found that I still can't hit same body parts twice per week because after for example push session I have soreness for 1 week almost. How do you recommend me to choose split?

[@bobabooks]

try the bro split, full body split, or have workouts with a lighter load :)

[@Sluggo717]

Great workout but why is there always that one wired movement that none of us will do? Not lying down on my gym floor. I’ll just do normal press-pause skull crushers

[@syedmohathashimali]

Does push pull legs split helps in weight loss

[@ramobarwary8113]

What if i have a broken arm and shoulder, what is the best technique for sets amd reps because I can't go very heavy

[@topo3773]

Bro this gym looks insane

[@VioletKFY]

I couldn’t do so little chest 😅 even doing chest 3x per week I still do 11-12 sets to failure or beyond failure every workout, but I do less shoulders and about the same amount of triceps as here , always interesting to see your workouts

[@apexvwarrior8082]

Chest 3 times per week damn

[@VioletKFY]

@@apexvwarrior8082 doing Upper / Lower 3x each so training everything 3x per week 😵‍💫 following mostly Renaissance Periodization which is rather similar advice to Jeff, but can’t seem to lower my sets more than this without feeling bad

[@mrsp9983]

If you do chest 3 times a week, with 11-12 sets to failure you either use 5kg dumbells or not really training to failure

[@Cellulolytic]

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?