Jeff Nippard, a renowned Canadian bodybuilder, powerlifter, and content creator, is well-known for simplifying complex fitness concepts into practical steps. On June 3, 2023, Nippard shared his push-day workout and training tips with his 3.8 million YouTube subscribers.
Here we will learn about Nippard’s training routine and explore the seven exercises he employs to develop a well-rounded chest, sculpted shoulders, and strong triceps.
The Push, Pull, Legs (PPL) Split
The push, pull, and legs (PPL) training split is popular among lifters who prefer working multiple muscle groups daily. Push days primarily focus on training the chest, shoulders, and triceps, while pull days target the back and biceps.
Leg days are reserved for exercises targeting the quadriceps, glutes, hamstrings, and calves.
Jeff Nippard’s Push-Day Workout
Nippard incorporates seven key exercises into his chest, shoulder, and triceps routine. Let’s explore each exercise in detail:
Close-Grip Incline Barbell Bench Press
Nippard begins with the close-grip incline barbell bench press, utilizing a unique undulating set pattern. He performs three sets, gradually decreasing the number of reps from eight to five and finally increasing to 15 reps.
This approach helps him “drill the movement” and prepare the body for heavier sets. Resting three to five minutes between sets is recommended.
Machine Shoulder Press
To stimulate the anterior delts, Nippard includes the machine shoulder press. This exercise allows him to train close to failure without increasing the risk of injury. However, he emphasizes incorporating free weight exercises to engage muscle stabilizers.
Floor Reset Skull Crusher
Moving on to triceps isolation, Nippard performs the floor reset skull crusher using a fixed-weight EZ bar. This exercise targets the triceps effectively.
He achieves a full range of motion by initiating the movement by pulling the bar towards the head and pressing it away until the arms are almost perpendicular to the floor.
Bent-Over Cable Flye
Nippard incorporates the bent-over cable flye, a variation that emphasizes the mid-pecs. Leaning forward over the cables provides stability, allowing greater attention on the pecs and facilitating muscle engagement.
Machine Lateral Raise
Nippard employs a “fun intensity technique to target the lateral deltoids.” He performs three sets of 20 reps with five-second eccentrics for the first five reps, followed by a one-second cadence for the remaining 15 reps.
This approach establishes a mind-muscle connection and leads to near-failure exertion.
Plate Front Raise
Recognizing the deltoids’ capacity for volume, Nippard adds the plate front raise to his routine. By internally rotating the weight plate during the concentric phase, he deemphasizes the anterior delt, promoting a balanced development.
Nippard concludes his push workout with an all-out set of diamond push-ups performed to failure. This high-intensity finisher maximizes effort without interference from remaining sets, allowing him to push his limits.
You can embark on a journey towards achieving your fitness goals by incorporating these seven exercises and following his training tips.
Adjust the weights and intensities according to your fitness level and consult a professional if needed. Stay consistent, challenge yourself, and enjoy the process of transforming your physique.