Hey Everyone!
We recorded a very simple push workout for you.
Since both of us are very busy with work and university during the week, we started going to the gym in the morning.
Our day starts at 05:00 AM and doesn't end until 10:00 PM. The good thing about working out this early in the day is the gym is often much less crowded and you can be more productive in the evenings.
Onto The Workout
This upper body push-workout is a very simple and quick workout for beginners, who are looking for a challenge.
It's a mix of both strength- and endurance exercises for everyone who wants to burn fat or build muscle. As you can see in the video, we are both doing the same workout. So it's not exactly true, that men and women need to train differently.
1 Warm-Up
It is very important to warm-up before a worukout, especially in the winter time. 5 minutes on the treadmill isn't enough. A simple rule to follow: the higher the intesity and the higher the used weight, the longer the warm-up should be. You can also benefit from stretching before a workout, since it can help you to achieve a better range of motion later on, which is essential for building muscle.
As you can see in the video, Adrian is doing 3 sets of warm-up on the bench press, before he is doing his actual set. This just helps warm up your joints and it will prepare your central nervous system for the movement. You should slowly work your way up to your working weight.
2 Bench Press
You can't exclude bench press from a push workout. It is also advisable to do it at the beginning of your workout, since it is an exercise that is performed in a lower rep-range, but at a higher weight.
The pectoral muscle has a high percantage of type II muscle fibres. Those fibres are also called fast twitch, short FT, or white muscle and can be very efficient for a short time.
3 x 8 Reps
3 Shoulder Press
This exercise can be done with heavy or light weight. Both ways have different effects and advantages. We like to change up the weight every few weeks. When you extend your arms upwards, it is important to push up the bar vertically instead of forward. You should also make sure, that your elbows are always in front of your body to prevent injuries.
3 x 12 Reps
4 Push-ups
When doing push-ups, it's very important to brace your core. A lot of people let their lower back hang through. This can lead to pain in the long term and your pectoral muscles also won't be used efficiently.
AMRAP = As many reps as possible
5 Flat Bench Dumbbell Press
After doing push-ups, your triceps and chest should be very tired, to the point that finishing these sets should be hard. Your arms should quiver and your chest should be burning. Right now s the best time to give it your all. Choose a weight that's not too hard and make sure you touch your chest with the dumbbells on your way down.
As an easy rule: 2 seconds negative (lower the dumbbells), touch the chest, then explosively push the dumbbells upwards.
3 x 10 Reps
6 Flys
We are almost done! This exercise isolates the pectoral muscles and often leads to sore muscles. Try not to go to heavy and instead use a lighter weight and focus on your movement. You can also experiment with your arm placement. For some people, having their elbows closer to their body works best, others feel it more when their elbows point away from their body.
Your seat should be adjusted, so that your arms are parallel to the floor.
One small tip: After each rep, try to pause for one second, when your hands are touching and your pectoral muscles are contracted.
3 x 10 Wiederholungen
7 Triceps
This is the last exercise - We are doing a dropset. After the first 10 reps, take a lighter weight, without pause, do it for 15 reps, take a lighter weight, without pause, and so on, for as long as you can. After this, your arms should be numb.
IMPORTANT: Keep your elbows close to your body and when you pull down the weight, do it very slowly.
Breaks
Between sets you should rest a maximum of 2 minutes.
If you want a challange, try 1 minute!
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