Monday 10 January 2022
Workout Plan: Basics – Press
Objective: Improve upper body strength, muscle hypertrophy, and overall fitness with a workout focused on various pressing movements.
Duration: Approx. 60 minutes per session
Equipment needed:
- Cardio machine (e.g., rower, stationary bike, or treadmill) for the warm-up
- Barbell and weights for bench press, strict press, push press, and push jerk
- Dumbbells for dumbbell push press
Basics – Press Warm-up
(Approx. 10-15 minutes) Perform 3 rounds of the following exercises, without resting between exercises:
- 7 Calorie cardio machine (choose between rower, stationary bike, or treadmill)
- 10 Shoulder taps
- 4 Windmill push-ups
- 30-second tricep stretch per side
Part A: Basics – Press (20 minutes)
Measure: Kilograms
Spend 20 minutes practicing and refining the following pressing movements:
- Push-up
- Bench press
- Strict press
- Push press
- Push jerk
*Note: Focus on proper form and technique, gradually increasing weight as you become more comfortable with each movement.
Part B: 18-minute AMRAP (As Many Rounds As Possible)
Perform the following exercises for 18 minutes, completing as many rounds as possible:
- 10 Push-ups
- 10/10 Dumbbell push press
- 20 Burpees
- 30 Toe taps
Cooldown
(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your chest, shoulders, triceps, back, and core muscles.
Muscle Groups
The Basics – Press workout primarily targets the upper body muscles with a focus on the chest, shoulders, and triceps, while also incorporating some full-body exercises. The main muscle groups targeted include:
- Warm-up:
- The warm-up focuses on engaging the upper body muscles, including the chest, shoulders, triceps, and forearms, while also incorporating light cardiovascular activity.
- Part A: Basics – Press (20 minutes)
- Push-up: This exercise primarily targets the chest, triceps, and anterior deltoids (front shoulders), while also engaging the core and back muscles for stability.
- Bench press: This compound exercise targets the chest, triceps, and anterior deltoids.
- Strict press: This exercise primarily targets the shoulders, with secondary involvement of the triceps.
- Push press: This compound exercise targets the shoulders and triceps while also engaging the lower body muscles, such as the quads, glutes, and hamstrings, during the push phase.
- Push jerk: This exercise primarily targets the shoulders and triceps, while also engaging the lower body muscles (quads, glutes, hamstrings) during the push phase and the core muscles for stability.
- Part B: 18-minute AMRAP
- Push-ups: This exercise primarily targets the chest, triceps, and anterior deltoids, while also engaging the core and back muscles for stability.
- Dumbbell push press: This exercise targets the shoulders and triceps, while also engaging the lower body muscles (quads, glutes, hamstrings) during the push phase and the core muscles for stability.
- Burpees: This full-body exercise engages the chest, shoulders, triceps, core, and lower body muscles (quads, glutes, hamstrings) while also providing a cardiovascular workout.
- Toe taps: This exercise primarily targets the cardiovascular system while engaging the lower body muscles, such as the quads, glutes, hamstrings, and calves.
In summary, the Basics – Press workout primarily targets the upper body muscles, including the chest, shoulders, and triceps, while also incorporating some full-body exercises for a well-rounded workout.