💪🏼 HOW TO PUSH/PULL HYPERTROPHY
🔥 This is an example of a push hypertrophy workout and a pull hypertrophy workout. A push workout is a workout where you target your chest, front/side delts, and triceps. A pull workout is where you target your back, biceps, traps, and rear delts.
✅ Hypertrophy workouts are generally 8-15 reps and rest times should be 1-2 minutes. These workouts would fit in as one of your push and pull days days in a push/pull/legs program
🚨 Another two exercise for good muscle hypertrophy:
💯 The dumbbell overhead press is an effective weight training exercise performed by pressing a pair of dumbbells straight upwards until your arms are in a locked out position. It is an excellent muscle and strength builder for your core and upper body. It is challenging for any gym trainee and should be included as a foundational lifting exercise in their workout routine.
🚨 How to do Seated Overhead Dumbbell Press
- Raise the back support of a utility bench to vertical and assume a seated position with a pair of dumbbells in your hand and your back against the support.
- Lift the dumbbells up to the level of your shoulder, propelling the weights into position with your thighs. Make sure your palms are facing forward. It is your initial position.
- Exhale and press the dumbbells straight overhead.
- After pausing a second at the top, gradually bring the dumbbells back to your starting position.
- Do the desired number of repetitions.
🔥 Shoulders are a pretty small muscle group but don’t let that fool you. There are three parts that you need to hit to make sure you fully develop them.
✅ Front delts are easy to target. They get hit with all pressing movements. For that reason, I personally don’t do any isolation exercises for them. Overhead presses and Arnold presses when combined with chest presses should be sufficient. If you don’t think it is, you can do front raises.
Rear delts a bit more difficult to hit. Like front delts get hit with pressing movements, rear delts get hit with all rowing movements. However, I still find most people’s rear delts are underdeveloped when compared to their front delts so I do recommend incorporating isolation exercises. Facepulls are my favorite one.
Side delts are probably the most difficult to develop. They will get hit in addition to front delts with any shoulder press movement but they do not get hit with chest pressing exercises or rowing exercises so they definitely need more isolation work. Some variation of lateral raises will be your best bet. Upright rows are another option but most people do them incorrectly which can cause shoulder issues.
🚨 Two-Arm Kettlebell Military Press Technique
✅ Other Names: Double Kettlebell Military Press
- Grab two kettlebells and clean them to the shoulders. Rotate your wrists while swinging the weights towards the shoulders, as this helps in making your palms face forward.
- Drive the weights up, and lean into them as they pass your head. Make sure that the weights are placed behind the head. For added stability, contract your lats, abdominal, and gluts.