Jeff Nippard’s Effective Push-Day Exercises for Building Chest, Shoulders, and Triceps

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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.

Jeff Nippard’s Effective Push-Day Exercises for Building Chest
via jeff nippard instagram

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

jeff nippard barbell overhead press
via jeff nippard instagram

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

jeff nippard bent over row
via jeff nippard instagram

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.

Diamond Push-Up

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.

The Takeaways 

Jeff Nippard’s push-day workout provides a comprehensive approach to developing a strong chest, sculpted shoulders, and powerful triceps. 

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. 

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Tikkay Khan
Tikkay Khan is here to help your class through the creation and find what is real, active, constant, and usable. And most essential, what is best for you and that healthy life you are putting together. We treat the health and fitness principle that concerns plus anything else that is great, important, or perhaps also life-changing. Our object is to help you get healthy lives every day to live your best life. We give you the tools and guidelines for your health and fitness. Whether we are discussing exercises, breathing, mind energy, health tips, diet plans, weight loss, and weight gain. You can believe that all the content of Tikkaykhan is evidence-based and expert-approved by the medical doctors of our team. Tikkay Khan is a fitness icon, influencer, and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness.

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