From the bodyweight perspective: pushups and dips variations are what you want. Dips require some equipment (dip bars or chairs etc) so I’ll focus on pushups. Remember good pushup form should also reasonably be a decent ab workout and should have lat engagement as well. You’ll also develop your shoulders pretty evenly.
For the basic principle; warm up via easier pushup variations and then do your work sets using the most difficult pushup variation you can. If you want, you can finish up by dropping down a level or so and then working the muscles to exhaustion as well (although I don’t enjoy this).
Warm up:
Kneeling Pushups: 1 set of 15-20 reps
Rest 90s - 2mins
Pushups: 1 set of 10-15 reps
Work set(s):
Close Pushups (hands together): 3 sets of 8-20 reps depending on ability
rest between 90s and 3mins between each set
Bonus sets:
Pushups: 2 sets to failure, remember to stay safe; don’t commit to a rep if you can’t complete it.
Rest between 90s and 2mins between each set
Remember if you’re building your chest and triceps you should also balance this out in the grand scheme of things. I developed a shoulder injury caused by having an imbalance between my chest and back and shoulders because I neglected pull-ups; balance out this workout with a pull-up workout (or do it in the same workout).
From the bodyweight perspective: pushups and dips variations are what you want. Dips require some equipment (dip bars or chairs etc) so I’ll focus on pushups. Remember good pushup form should also reasonably be a decent ab workout and should have lat engagement as well. You’ll also develop your shoulders pretty evenly.
For the basic principle; warm up via easier pushup variations and then do your work sets using the most difficult pushup variation you can. If you want, you can finish up by dropping down a level or so and then working the muscles to exhaustion as well (although I don’t enjoy this).
Warm up:
Work set(s):
Bonus sets:
Remember if you’re building your chest and triceps you should also balance this out in the grand scheme of things. I developed a shoulder injury caused by having an imbalance between my chest and back and shoulders because I neglected pull-ups; balance out this workout with a pull-up workout (or do it in the same workout).
right now I am doing all upper body exercises: chest, shoulder, upper back, arms