Are you struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐦𝐚𝐜𝐫𝐨𝐬, setting up 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞? -
Push-ups are an awesome exercise. They primarily work your chest but also hit your triceps and shoulders. I love push-ups because they can be done almost anywhere, you don't need equipment, and there are endless varieties. You can vary your hand stance, you can add weight to your back, you can elevate your feet, you can clap in between reps etc. Even if you go to a gym, they can be added in as a superset or a finisher to your chest workout. That’s what I’ve been doing recently (today actually....it’s on my story at the moment).
The most common mistakes I see on pushups are flared elbows and a rounded back where the person’s butt is higher than their back. You should keep your elbows tucked, back straight, and focus on lowering yourself until your chest touches the floor and then press back up. People think that because push-ups are a body weight exercise, you can’t get injured but you can easily hurt your shoulders with improper form.
Exercises to target muscles shown 🎥👉🏾 Tag & save, share the knowledge 👊🏾
1. Trapezius - Upright Row (Slide 2)
2. Anterior Detold - Cable Front Raise (Slide 3)
3. Medial & Posterior Deltoid - Face Pulls (Slide 4)
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Back & Biceps today 🔥
1. Underhand Barbell Row - 4x8-10
2. Pull Ups - 4x10-12
3. Underhand Hammer Pull Down - 4x10-12
4. Straight Bar Cable Row x Single Dumbbell Row - 4x10 for each
5. Alternating Dumbbell Hammer Curl - 4x10 each arm
6. Straight Bar Reverse Curl - 4x12-15
I know a lot of gyms don’t have hammer or plate loaded pull downs so you can substitute this for a machine pulldown or even a straight bar lat pulldown. I’m also keeping rest times close to about 60 seconds. If you have any questions about the workout comment below. The first video is the reverse curl, all others are in order!
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