Upper Body Push Workout

Lets get things straight.

For a long, long time I HATED training upper body. I completely neglected it for the first few years when I got in to the gym. As time went on, I reluctantly began trained upper body, but I never really put my heart in to it.

When leg day came around, I couldn’t wait to get in to the gym. It’d be something that would actually keep me motivated throughout the day. But when upper body push or pull day came around I dragged myself to the gym, I ran through the motions, but never really pushed myself. It’s hardly surprising, then, that I saw no progress. And to me, no progress = no motivation. It was a vicious cycle.

If you go with a half-arsed attitude, you’ll get half arsed results.

Fitness is all about your mindset. If you go with a half-arsed attitude, you’ll get half arsed results. It’s that simple. If you bring your ‘A game’, make sure you throw all your energy in to each workout, you’ll reap the benefits.

Now, I’ve got to be honest, I wouldn’t say I’m completely converted. I love squatting and deadlifting, and these are by far my favourite movements for a work out. And since I’ve not been able to have access to a gym for 2 months over this summer, it most definitely has left me pining to get behind the bar and start squatting again.

if you don’t give it a chance, you’re not giving yourself the chance to fall in love with it.

Nonetheless, I can honestly say that now I push myself to my limit in upper body training, I have learned to love it (almost) as much as leg day. I feel so much more feminine with a stronger upper body. My arms are more toned than ever, I totally understand why people say “broader shoulders make your waist look smaller”, and I’ve started to love working on my back muscles (this is an area I want to improve a lot more!)

bicep flex

Please don’t be put off training your upper body by the idea of looking “manly”. It’s ridiculous- girls just don’t have the testosterone in their system to do so. Plus, unless you start training like some of the powerlifters or crossfitters you see, you’re not going to end up replicating their physiques. Simple.

Inspired by my plea for you to give upper body training a go, I wrote a work out which requires only a bench, a pair of dumbells and some motivation to get you through. I do this workout at 6:30am this morning in my bedroom before my 9-5 internship. No excuses, get those arms working!

(P.S.- AMRAP = as many reps as possible)

  • 4 x amrap push ups (once you have blown your steam on real push ups, drop down to your knees to blast out the last few you can stand. I know they hurt, but it’s worth it. Trust me.)
  • 4 x amrap dumbell press
  • SUPERSET A: 3 x amrap overhead dumbell press
  • SUPERSET A: 3 x amrap dips
  • SUPERSET B: 3 x amrap overhead tricep extension (DB)
  • SUPERSET B: 3 x amrap SA bench press

I do amrap because it forces you to your limit and leads to progression at a much quicker rate. For example, if I tell myself to do 10 push ups, I will stop at 10, even if I can push out one more. Similarly, if I tell myself to do 10 reps and I can’t, I’ll either let my form suffer, or feel like I’ve failed in my workout.

Give it a go and let me know how you like it! And don’t be afraid to convert to working out that upper body… if you don’t give it a chance, you’re not giving yourself the chance to fall in love with it.

Lots of Love,

Jane xxx

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