Happy Friday to You!
Welcome to the 3rd in my 7 part series on how to simplify your workouts for maximum results.
If you missed numbers 1 and 2 you can view them here:
Last week I talked about the importance of including the Lunge Movement into your workouts. Today I would like to introduce the 2nd important movement…
2. The Push
We use our arms to push every day, whether we are opening doors, putting something on the top shelf or simply moving from our belly onto our back.
The Push pattern works the shoulders, chest, backs of arms (triceps) and core muscles.
If you are pushing while standing you will need good functional core & ab muscles to transition the power from the legs up and into the arms.
There are lots of ways to Push from single handed, double handed, alternate hands, pushing with rotation and also pushing from different hand positions.
But ultimately Pushing Exercises can be broken down into 2 categories:
- Vertical Push
- Horizontal Push
The Vertical Push will include all pushing exercises that go overhead. So if you take 2 dumbbells and press them overhead then this is a Vertical Push.
The Horizontal Push includes all movements that push out in front of you. So a Push Up is an excellent example of this.
Here’s everything you need to know about the Push Up and more…
As a general rule, try to avoid sitting or lying down when performing your Pushing movements.
Push Ups and Standing Overhead Presses will heavily activate your core & abs whereas the Bench Press and Seated Presses will not.
It is not usually necessary to include both a Vertical and a Horizontal Push in every workout as they use similar muscles but you should aim to rotate them around for each workout. More on workout design coming soon!
So try to include a Push in every workout.
Why don’t you try a small workout with the Lunge as well:
- Rest 60 secs and repeat 3 times
OK, that’s all for today, I hope this is all making sense to you. I’ll be back on Tuesday with the 3rd crucial movement pattern for your workout.
Until then, take care!