{"id":10369,"date":"2014-10-13T15:12:59","date_gmt":"2014-10-13T15:12:59","guid":{"rendered":"http:\/\/gymperformance.ch\/?p=10369"},"modified":"2017-11-09T14:06:24","modified_gmt":"2017-11-09T14:06:24","slug":"weights-and-bodyweight-mixed-push-workout","status":"publish","type":"post","link":"https:\/\/gymperformance.ch\/en\/weights-and-bodyweight-mixed-push-workout\/","title":{"rendered":"Weights and bodyweight mixed push workout"},"content":{"rendered":"<p>Even though I really like to work out with just bodyweight exercises, I sometimes miss the weights. Today, I went to 24 hours fitness to do a weights and bodyweight mixed &#8220;push workout&#8221;, which basically includes only push movements. The primary muscles used in push exercises are chest, shoulders and triceps.<\/p>\n<p>I like to mix my workouts up and almost every session looks different. However, I always follow the same structure.<\/p>\n<h1>Warmup<\/h1>\n<p>The warmup is probably the most boring part of my workout or even my whole day \ud83d\ude42 The goal of this part is to make the joints and muscles ready for the workout and even more important prevent injuries. I often skipped the warmup and just started with weights. Since I&#8217;ve felt pain in both of my shoulders I don&#8217;t dare to skip it anymore.<\/p>\n<p>Every time I work on upper body, I start with some exercises for rotator cuff, which is a group of small muscles stabilizing the shoulders during activity. I used the functional trainer to perform exercises like external and internal rotation with the lowest available weight (5lbs or so). If you&#8217;re not familiar with them, simply google &#8220;rotator cuff exercises&#8221;.<\/p>\n<p>I don&#8217;t count reps or sets while doing them\u2026 I just do them until I feel ready for the workout.<\/p>\n<h1>Working sets<\/h1>\n<p>I like to start my workouts with a compound exercise, which is bench press in this case. \u00a0I start with 2 or 3 sets to get into the movement with very low weight. With the following 5&#215;5 system I try to increase my strength.<\/p>\n<p>Bench press 2-3 warmup sets, 15 reps<br \/>\nBench press, heavy 5&#215;5, 2-3min pause in between sets<br \/>\nBench press 3&#215;8<br \/>\nOverhead press 3&#215;8<\/p>\n<p>3 Push Circuit, no rest between exercises, 2 minutes between cycles<br \/>\n8 Handstand pushups against a wall if necessary<br \/>\n10 diamond pushups<br \/>\n12 dips<br \/>\n15 pushups<\/p>\n<p>You&#8217;ll definitely feel the burn in your muscles while doings this circuit. If it&#8217;s too easy, you can either increase the number of repetitions or add another exercise.<span class=\"cke_widget_wrapper cke_widget_inline cke_image_nocaption align-right cke_widget_selected\" tabindex=\"-1\" contenteditable=\"false\" data-cke-widget-wrapper=\"1\" data-cke-filter=\"off\" data-cke-display-name=\"image\" data-cke-widget-id=\"0\"><span class=\"cke_reset cke_widget_drag_handler_container fixed_drag_size\"><img decoding=\"async\" class=\"cke_reset cke_widget_drag_handler\" title=\"Click and drag to move\" draggable=\"true\" src=\"data:image\/gif;base64,R0lGODlhAQABAPABAP\/\/\/wAAACH5BAEKAAAALAAAAAABAAEAAAICRAEAOw==\" alt=\"\" width=\"15\" height=\"15\" data-cke-widget-drag-handler=\"1\" \/><\/span><span class=\"cke_image_px_indicator cke_image_px_indicator_left\">\u200b<\/span><span class=\"cke_image_resizer cke_image_resizer_left\" title=\"Click and drag to resize\">\u200b<\/span><\/span><\/p>\n<h1>Stretching<\/h1>\n<p>I ended up with some stretching to keep my body flexible and also some wide arm<\/p>\n<p>handstands. My upper body flexibility is sometimes limited the next day when I didn&#8217;t stretch enough the day before. For the handstand, I kicked my leg up against the wall and tried the find the balance then.<\/p>\n<p>It has to be said that this routine is probably not for everyone depending on their goal. \u00a0I personally like the mix of strength, hypertrophy, and also some strength-endurance. Especially the circuit will give you a crazy pump \ud83d\ude42<\/p>\n<p>&#8211; Tinu<\/p>\n<p>&nbsp;<\/p>\n<span class=\"et_bloom_bottom_trigger\"><\/span>","protected":false},"excerpt":{"rendered":"<p>Even though I really like to work out with just bodyweight exercises, I sometimes miss the weights. Today, I went to 24 hours fitness to do a weights and bodyweight mixed &#8220;push workout&#8221;, which basically includes only push movements. The primary muscles used in push exercises are chest, shoulders and triceps. I like to mix [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10483,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[74,47,17,49],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Weights and bodyweight mixed push workout - GymPerformance<\/title>\n<meta name=\"description\" content=\"Give this weights and bodyweight mixed push workout a try.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymperformance.ch\/en\/weights-and-bodyweight-mixed-push-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Weights and bodyweight mixed push workout - 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