Lifting With Push Movements

Lets go over the push movements. Push movements are a huge part of lifting. Once you handle the push movements, you’ve only got to hit the legs and back to get the all around strength and muscular gains you would want.
The various push movements will work your chest, shoulders and triceps. Let go over these three muscle groups. I’ve been trying to give each of these their on day.
Chest: I like doing bench press first. Then get an adjustable bench, put it on slight incline and do dumbbell press. Be sure to warm up first. Make sure to really master the movement before you go up in weight. Do not use momentum, doing so will ruin your efforts. A good chest plan for you could be: Warm up with the bar on the bench press for 3-4 sets, the go up a bit in weight and do sets of 3-10 reps (you may need a spotter if you go extra heavy), after you’re warmed up, do about 7 sets with 2 minutes rest in between sets. Then do push ups, 4-8 hard sets, if you could barely do them, even doing 1 proper push up will be good per set, when you do low reps, your power will improve, more than your size. Or instead of pushups, do incline dumbbell press, 4-7 sets, you must be careful with the dumbbells they can be dangerous and can result in major injuries if you do not do the reps right, or not position them right. Always look up the type of lifts you be doing on YouTube to check to see how its done right.
Shoulders: I enjoy starting off with standing shoulder barbell press. I warm up first, and get started. I believe you should go light for quite sometime to master the movement,5-10 reps of proper reps per set. Do about 6-7 hard sets of the standing barbell shoulder press. Then, try a few sets of seated shoulder press, 4-7 sets 5-10 reps. These two lifts will helps your shoulder out big time if you do them right. Then you should hit the rear deltoids, if you don’t your shoulder will be big in the front, but scrawny in the back, so do rear deltoid raises, about 6 sets slow proper form with no momentum.
Triceps: These make up for 2/3rds of your arms, for nice arms, you need developed triceps. I like starting off with close grip bench press. I like to do about 7 reps on all the major movements. After the close grip, I do dips. Most commercial gyms will have assisted dip machines to lighten the load, dips could be very difficult at first. If you lean forward on dips, you’ll be hitting more chest than triceps, so try to not lean forward if you want to work the triceps. Then, one arm tricep push downs with the rope attachment are good(one arm movements are for greater emphasis). Just a 2-4 sets will be good, although, the close grip bench and dips would be enough. You can also do dips on a bench which will be easier than regular dips which are great for people that are starting up. A good close grip bench alternative is pushups, with narrow hand positioning.
I hope these quick tips for your push movements will get you going on Massive Gains! Look up the exercises on YouTube.

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