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How to Train Without a Personal Fitness Trainer: Push Workout


Your Coach
Your Coach

How to Train Without a Personal Fitness Trainer

Hey there, aspiring fitness enthusiasts! As your coach, I'm thrilled to share with you a comprehensive push workout routine that's suitable for both beginners and seasoned gym-goers. Whether you're working out at home with minimal equipment or hitting the gym, these exercises will help you target your chest, shoulders, and triceps effectively. Let's dive into the details:


Push Workout:

A push workout focuses on exercises that engage the muscles involved in pushing movements, primarily targeting the chest, shoulders, and triceps.


For Home Workout:

1. Flat Bench Press: Lie on a flat bench and press dumbbells or a barbell upward, extending your arms fully. Aim for 3 sets of 10 to 12 reps.

2. Decline Bench Press: Perform the same movement as the flat bench press, but on a decline bench. This variation targets the lower chest. Again, aim for 3 sets of 10 to 12 reps.

3. Incline Bench Press: Lie on an incline bench and press dumbbells or a barbell upward at an angle. This targets the upper chest. Complete 3 sets of 10 to 12 reps.

4. Shoulder Side Raises: Stand with dumbbells by your sides and lift them out to the sides until they reach shoulder height. Lower them back down with control. Perform 3 sets of 10 to 12 reps.

5. Rear Deltoid Flies: Bend forward slightly at the waist and hold dumbbells in front of you. Lift them out to the sides until your arms are parallel to the ground, then lower them back down. Complete 3 sets of 10 to 12 reps.

6. Triceps Overhead Extension: Hold a dumbbell with both hands overhead and lower it behind your head, keeping your elbows close to your ears. Extend your arms upward to complete one rep. Aim for 3 sets of 10 to 12 reps.

7. Skull Crushers: Lie on a bench with a dumbbell in each hand. Extend your arms upward, then bend your elbows to lower the weights toward your forehead. Extend your arms back up to complete one rep. Perform 3 sets of 10 to 12 reps.


For Gym-Goers:

The exercises remain the same, but you can use machines instead of free weights for added stability and convenience. Opt for machines that mimic the movements of the bench presses and incorporate machines for shoulder and triceps exercises.


Additional Tips:

- Focus on maintaining proper form throughout each exercise to maximise effectiveness and prevent injury.

- Choose weights that challenge you within the designated rep range, but ensure you can complete each set with good form.

- Allow for adequate rest between sets and exercises to optimise muscle recovery and performance.

- Stay hydrated and fuel your body with nutritious meals to support your workouts and recovery process.


With consistency and dedication, you'll make progress towards your fitness goals. Stay tuned for the next blog post, where I'll share an intermediate workout plan for those ready to take their fitness journey to the next level. Until then, keep pushing yourself and enjoy the journey to a stronger, healthier you!

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