Hmm? 🤔
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).
right now I am doing all upper body exercises: chest, shoulder, upper back, arms
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Amrap
What is that?
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I am fine with barbell. The only thing I am specific about right now is doing lower intensity higher volume stuff because I am recovering from an injury. So trying new stuff around that.
One thing that I’ve tried and enjoyed while recovering from an injury is going very slowly. It depends on the injury, of course, but going for volume made mine worse.
So if I could bench a 20kg bar for 5x20, I would instead dramatically slow down each rep so that I can only get 5x8–12 with the same weight.
One of the biggest lifters I know trains like this all the time. It may be harder to get injured in the first place, training like this, although I’m unsure if that is always true.
Personally, I would avoid going to failure / AMRAP while injured. Again, it may depend on the injury. And I would not usually go to failure on compound lifts, so I would be especially reluctant if injured.
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I do bench presses, overhead presses and curls for my upper body portion mostly. I also have been trying to add in pull ups and eventually I want to add in barbell rows
you should hasten adding pull ups and rows of some variety. feels pretty good doing them.