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GB Success – Workout Secrets – Part 3

By Greg Brookes

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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:

  • GB Success Part 1
  • GB Success Part 2

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:

  1. Vertical Push
  2. 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…

  • How to Perform 100 Push Ups a Complete Tutorial

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:

  1. Lunge
  2. Push
  3. 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!

Greg

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Comments

  1. Christie says

    October 8, 2013 at 6:01 pm

    I cannot thank you enough for the simplified explanations of functional movements. I have been craving this info ever since I became NASM certified several months ago. Your newsletter is the ONLY one I receive that doesn’t go straight to the trash bin. Loving what you have to offer!

    Reply
    • Greg says

      October 8, 2013 at 10:59 pm

      Thanks Christie, really pleased to hear you are enjoying the info. If I can help with anything just let me know.

      Reply

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GB Personal Training Ltd

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Greg Brookes is the founder of GB Personal Training Ltd and KettlebellsWorkouts.com. He has been featured in Men's Health, Women's Fitness, Men's Fitness, and Health & Fitness Magazine, where he wrote a monthly column. He has also been featured in the majority of UK national newspapers. Labelled as "the trainer to the trainers" he delivers seminars and a regular newsletter to help Personal Trainers improve their skills and achieve better results for their clients. Continue reading

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