#pushday Instagram Photos & Videos

pushday - 171.3k posts

    As some of you may know, I have been in Thailand this week and will be for another week and a half so it’s been a little difficult to create some posts, but I’m trying! Haha

I have been trying to sculpt my chest more lately and here are some great exercises that have been very effective for me when incorporated into my chest days! 
Try them out! Try to have as much control as possible (even more than what I’m showing!!) and I promise there will be great results. 
The first one is similar to the exercise I posted last week with Alternating Dumbbell chest press (weights kept UP not down) but with your feet OFF the ground. This puts so much focus on staying controlled and balanced and really puts some seasoning on just plain old DB bench press. Bonus: extend your feet to work that core as well. 
Next is stability ball alternating chest flies. The stability ball enables me to easily change the angle of the flies how I want (here I wanted to work more upper chest so I put my body at an incline). Alternating, again, puts a lot of emphasis on the stabilization of the exercise. I sort of rushed through some reps here Bc it took me so many tries to get the video so you could see what I was even doing here 😂 but I encourage slow and controlled reps. And then finish with some reps of both arms at the same time. 
Next is a great full upper, middle, and lower auxiliary chest exercise on the TRX! As you can see I am starting with my arms extended straight forward and then rounding them down until the handles touch and back up. Adjust your body angle to whichever angle best suits you and feel this chest burnnnn. 
Happy Lifting friends. 
Kohb Kohn Ka🙏🏼 as they would say in #Thailand

#fitness #chestday #chest #pushday #fitfam #trainwitheli #anytimefitness #core #benchpress #triceps

    As some of you may know, I have been in Thailand this week and will be for another week and a half so it’s been a little difficult to create some posts, but I’m trying! Haha

    I have been trying to sculpt my chest more lately and here are some great exercises that have been very effective for me when incorporated into my chest days!
    Try them out! Try to have as much control as possible (even more than what I’m showing!!) and I promise there will be great results.
    The first one is similar to the exercise I posted last week with Alternating Dumbbell chest press (weights kept UP not down) but with your feet OFF the ground. This puts so much focus on staying controlled and balanced and really puts some seasoning on just plain old DB bench press. Bonus: extend your feet to work that core as well.
    Next is stability ball alternating chest flies. The stability ball enables me to easily change the angle of the flies how I want (here I wanted to work more upper chest so I put my body at an incline). Alternating, again, puts a lot of emphasis on the stabilization of the exercise. I sort of rushed through some reps here Bc it took me so many tries to get the video so you could see what I was even doing here 😂 but I encourage slow and controlled reps. And then finish with some reps of both arms at the same time.
    Next is a great full upper, middle, and lower auxiliary chest exercise on the TRX! As you can see I am starting with my arms extended straight forward and then rounding them down until the handles touch and back up. Adjust your body angle to whichever angle best suits you and feel this chest burnnnn.
    Happy Lifting friends.
    Kohb Kohn Ka🙏🏼 as they would say in #Thailand

    #fitness #chestday #chest #pushday #fitfam #trainwitheli #anytimefitness #core #benchpress #triceps

    3 0 14 minutes ago
    Are you currently doing an upper lower training split?💪⠀
-⠀
Tag your gym buddies!👇🏻⠀
-⠀
An upper lower split is ideal for someone that has just reached the intermediate stage of lifting after maxing all of their newbie gains. It is also perfect for someone that can only train 4x per week.✅⠀
-⠀
Here is an example of the upper body session you would use in this split and how you can change the workout to be more strength or more hypertrophy focused. Some people like to perform both each week.🤔⠀
-⠀
via @physiqueandstrength⠀
-⠀
Comment down below your upper body workout!👇🏻⠀
⠀

    Are you currently doing an upper lower training split?💪⠀
    -⠀
    Tag your gym buddies!👇🏻⠀
    -⠀
    An upper lower split is ideal for someone that has just reached the intermediate stage of lifting after maxing all of their newbie gains. It is also perfect for someone that can only train 4x per week.✅⠀
    -⠀
    Here is an example of the upper body session you would use in this split and how you can change the workout to be more strength or more hypertrophy focused. Some people like to perform both each week.🤔⠀
    -⠀
    via @physiqueandstrength
    -⠀
    Comment down below your upper body workout!👇🏻⠀

    4 1 2 hours ago
    SIGNS YOU ARE MAKING PROGRESS
.
FOLLOW for more tips on EATING HEALTHY🥗 and GETTING FIT💪
👉@dirtifitness
👉@dirtifitness
👉@dirtifitness
.
COMMENT👇👇How much can you squat??
.
Much like the deadlift the squat is an exercise it is necessary to have good form on. Preventing injury and maximizing your workout is the key to utilizing this exercise correctly.
.
Use the checklist below to make sure you are squatting correctly.
.
1️⃣REST BARBELL ON UPPER TRAPS: Try to rest the bar on the meaty part of your upper back, and avoid letting it rest on your neck! This barbell positioning is what makes this variation a “high bar” squat. For a low bar squat, you would place the barbell further down your upper back.
-
2️⃣SQUEEZE SHOULDER BLADES AND POINT ELBOWS DOWN: Squeezing your shoulder blades helps to create a more stable shelf for the bar to rest on. It also keeps your upper back tight throughout the movement, which helps prevent you from dumping forward.
-
3️⃣SIT HIPS BACK FIRST: Initiate the descent by sitting your hips back slightly. This will help load the posterior chain.
-
4️⃣THEN DROP STRAIGHT DOWN: After shifting your hips back slightly, then lower your hips straight down toward the floor. This will help keep you in a more upright position at the bottom, which is a requirement of a good high bar back squat!
-
5️⃣BAR CAP OVER MID-FOOT: At the bottom position, you should be able to see the bar cap lined up over the mid-foot (base of support.) This will ensure you are in the most stable bottom position, and give you the best chance of standing up out of the hole!
-
6️⃣PUSH INTO THE FLOOR AND STAND TALL: Drive your feet hard into the floor to initiate the ascent. Stand up tall at the top with your rib cage stacked over your hips and legs locked out straight.
.
.
.
.
Credit: @achievefitnessboston
#backsquat #squat #squats #musclebuilding #buildmuscle #chestworkout #chestworkouts #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #mobility #yogafit  #iifym

    SIGNS YOU ARE MAKING PROGRESS
    .
    FOLLOW for more tips on EATING HEALTHY🥗 and GETTING FIT💪
    👉@dirtifitness
    👉@dirtifitness
    👉@dirtifitness
    .
    COMMENT👇👇How much can you squat??
    .
    Much like the deadlift the squat is an exercise it is necessary to have good form on. Preventing injury and maximizing your workout is the key to utilizing this exercise correctly.
    .
    Use the checklist below to make sure you are squatting correctly.
    .
    1️⃣REST BARBELL ON UPPER TRAPS: Try to rest the bar on the meaty part of your upper back, and avoid letting it rest on your neck! This barbell positioning is what makes this variation a “high bar” squat. For a low bar squat, you would place the barbell further down your upper back.
    -
    2️⃣SQUEEZE SHOULDER BLADES AND POINT ELBOWS DOWN: Squeezing your shoulder blades helps to create a more stable shelf for the bar to rest on. It also keeps your upper back tight throughout the movement, which helps prevent you from dumping forward.
    -
    3️⃣SIT HIPS BACK FIRST: Initiate the descent by sitting your hips back slightly. This will help load the posterior chain.
    -
    4️⃣THEN DROP STRAIGHT DOWN: After shifting your hips back slightly, then lower your hips straight down toward the floor. This will help keep you in a more upright position at the bottom, which is a requirement of a good high bar back squat!
    -
    5️⃣BAR CAP OVER MID-FOOT: At the bottom position, you should be able to see the bar cap lined up over the mid-foot (base of support.) This will ensure you are in the most stable bottom position, and give you the best chance of standing up out of the hole!
    -
    6️⃣PUSH INTO THE FLOOR AND STAND TALL: Drive your feet hard into the floor to initiate the ascent. Stand up tall at the top with your rib cage stacked over your hips and legs locked out straight.
    .
    .
    .
    .
    Credit: @achievefitnessboston
    #backsquat #squat #squats #musclebuilding #buildmuscle #chestworkout #chestworkouts #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #mobility  #yogafit  #iifym

    38 0 2 hours ago
    Happy Saturday!! Fall weather is definitely on its way!🍂 I’m currently torn between being excited for pumpkin spice and cute fall clothes, and still kinda wanting to go swimming.
.
Spent this morning out for breakfast with my parents and @audettedaniel, then hit the gym for a quick push day! Loving the new split so far and also loving this new gym ‘fit from @nvgtn !

    Happy Saturday!! Fall weather is definitely on its way!🍂 I’m currently torn between being excited for pumpkin spice and cute fall clothes, and still kinda wanting to go swimming.
    .
    Spent this morning out for breakfast with my parents and @audettedaniel, then hit the gym for a quick push day! Loving the new split so far and also loving this new gym ‘fit from @nvgtn !

    24 5 3 hours ago
    🔥𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗪𝗔𝗬𝗦 𝗧𝗢 𝗠𝗔𝗞𝗘 𝗚𝗔𝗜𝗡𝗭🔥
🚂Tag a friend on the gainz train🚂
- 
Follow @strengtharchive for daily fitness/nutrition tips & education📚
- 
When training to build muscle and make gains, there are different methods you can implement to up the intensity of your training and really bring your training to the next level and make some additional gainz. Experiment with these and change up your training a bit and have some fun.
.
Supersets include pairing two exercises that work the same muscle group and doing them back to back with minimal rest in between. They add serious volume to the muscle and force it to recruit those higher threshold fibers as the muscle fatigues to compensate for the lack of force production after fatigue sets in. For example, pairing bench press with pushups.
.
Drop sets are one of my favourite ways to train and they include performing a set with a given weight then dropping the weight by 15-50% and immediately performing another set. Usually people do three sets, two drops of weight in total. They are a great way to add some serious volume to a muscle.
.
1½ reps are something I've been doing for quite some time on some isolated biceps work and have seen awesome results. They involve performing ½ a rep in between full reps of a movement. For biceps curls for example, I bring the weight all the way up, lower to 90 degrees, bring the weight back up to a full contraction, and lower the weight back down to full extension. That would be one rep. They increase the time under tension on a muscle and ramp up the intensity.
.

_____________________
#pushpulllegs #pushday #musclebuilding #buildmuscle #gainz #pullday#squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam  #mobility #yogafit #iifym

    🔥𝗗𝗜𝗙𝗙𝗘𝗥𝗘𝗡𝗧 𝗪𝗔𝗬𝗦 𝗧𝗢 𝗠𝗔𝗞𝗘 𝗚𝗔𝗜𝗡𝗭🔥
    🚂Tag a friend on the gainz train🚂
    -
    Follow @strengtharchive for daily fitness/nutrition tips & education📚
    -
    When training to build muscle and make gains, there are different methods you can implement to up the intensity of your training and really bring your training to the next level and make some additional gainz. Experiment with these and change up your training a bit and have some fun.
    .
    Supersets include pairing two exercises that work the same muscle group and doing them back to back with minimal rest in between. They add serious volume to the muscle and force it to recruit those higher threshold fibers as the muscle fatigues to compensate for the lack of force production after fatigue sets in. For example, pairing bench press with pushups.
    .
    Drop sets are one of my favourite ways to train and they include performing a set with a given weight then dropping the weight by 15-50% and immediately performing another set. Usually people do three sets, two drops of weight in total. They are a great way to add some serious volume to a muscle.
    .
    1½ reps are something I've been doing for quite some time on some isolated biceps work and have seen awesome results. They involve performing ½ a rep in between full reps of a movement. For biceps curls for example, I bring the weight all the way up, lower to 90 degrees, bring the weight back up to a full contraction, and lower the weight back down to full extension. That would be one rep. They increase the time under tension on a muscle and ramp up the intensity.
    .

    _____________________
    #pushpulllegs #pushday #musclebuilding #buildmuscle #gainz #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

    13 0 4 hours ago
    Hello everyone, sorry I haven’t been very active within the past few days, had to take a couple days off to let my new tattoo heal but I’m back now with a push workout I think you’ll all find to be an excellent workout!  Sets and exercises went as follows.  Bench Press 5x6
*Superset* pec fly machine 4x8-10/reverse grip cable push down 4x15
Machine chest press 4x6-8
Overhead rope extensions 4x12, finished the workout with 100 push-ups broken into sets of 25 for an amazing pump! #gym #gymshark #fitspo #instafit #fitfam #motivation #pushday #chest #triceps #shoulders #fitness #training

    Hello everyone, sorry I haven’t been very active within the past few days, had to take a couple days off to let my new tattoo heal but I’m back now with a push workout I think you’ll all find to be an excellent workout! Sets and exercises went as follows. Bench Press 5x6
    *Superset* pec fly machine 4x8-10/reverse grip cable push down 4x15
    Machine chest press 4x6-8
    Overhead rope extensions 4x12, finished the workout with 100 push-ups broken into sets of 25 for an amazing pump! #gym #gymshark #fitspo #instafit #fitfam #motivation #pushday #chest #triceps #shoulders #fitness #training

    33 2 4 hours ago
    Secondary Saturday Squat/Bench:
S: 185kg/408lbsx4 RPE 6
B: 130kg/286lbsx3 RPE 6

First secondary day of the block was smooth. A couple of ability PRs in terms of the weight for this many reps at such a low RPE on the secondary day. Things have been going amazingly well, but that doesn't mean it's time to slack. Approaching every session with the mentality that every single thing I do will make or break me at raw nats.
@aesthetic_strength 
#PrimeFam #PrimeStrength #saturdayworkout #74kgboiz #pushday #8weeksout

    Secondary Saturday Squat/Bench:
    S: 185kg/408lbsx4 RPE 6
    B: 130kg/286lbsx3 RPE 6

    First secondary day of the block was smooth. A couple of ability PRs in terms of the weight for this many reps at such a low RPE on the secondary day. Things have been going amazingly well, but that doesn't mean it's time to slack. Approaching every session with the mentality that every single thing I do will make or break me at raw nats.
    @aesthetic_strength
    #PrimeFam #PrimeStrength #saturdayworkout #74kgboiz #pushday #8weeksout

    209 9 5 hours ago
    Follow @provedfitness
Follow @provedfitness
~
Interesting post by Fit Preach, because it's much more than what it seems, what are your thoughts?
~⠀⠀⠀⠀⠀⠀⠀⠀⠀
In order meet certain goals, it's not about how much time you spend there at the gym. It's about HOW it's spent in the gym. A person that is trying to grow and gain muscle while remaining lean is much more different than a marathon runner per say.
~⠀⠀⠀⠀⠀⠀⠀
If you are wanting to build muscle and lose fat then intense workouts is key in obtaining your goal. My page is geared towards those goals btw as I'm not going to be running any marathons soon, or ... EVER, haha!
~⠀⠀⠀⠀⠀
Lifting heavy (which is relative per person btw), combined with intensity and then intense cardio but short duration puts you in a great spot to build muscle, burn fat and obtain a great physique.
~⠀
Hope that helps in a eliminating some misconceptions! .
Great post by @fitpreach

    Follow @provedfitness
    Follow @provedfitness
    ~
    Interesting post by Fit Preach, because it's much more than what it seems, what are your thoughts?
    ~⠀⠀⠀⠀⠀⠀⠀⠀⠀
    In order meet certain goals, it's not about how much time you spend there at the gym. It's about HOW it's spent in the gym. A person that is trying to grow and gain muscle while remaining lean is much more different than a marathon runner per say.
    ~⠀⠀⠀⠀⠀⠀⠀
    If you are wanting to build muscle and lose fat then intense workouts is key in obtaining your goal. My page is geared towards those goals btw as I'm not going to be running any marathons soon, or ... EVER, haha!
    ~⠀⠀⠀⠀⠀
    Lifting heavy (which is relative per person btw), combined with intensity and then intense cardio but short duration puts you in a great spot to build muscle, burn fat and obtain a great physique.
    ~⠀
    Hope that helps in a eliminating some misconceptions! .
    Great post by @fitpreach

    17 2 6 hours ago
    When you are feeling froggy and decide to add another 60+ reps to your workout.

Speed reps 10-12+ for 5 sets

    When you are feeling froggy and decide to add another 60+ reps to your workout.

    Speed reps 10-12+ for 5 sets

    13 6 6 hours ago
    🔥Upper body workouts🔥
.
📚Follow @thetrainingmanual
!! Upper/lower splits a great way to isolate muscle groups of the upper body and muscle groups of the lower body during a workout week. In an upper body workout, we are working the back, the chest, the shoulders, the traps, the arms, and even the core and this can be done in a strength-based workout or a hypertrophy-based workout. Now, I am an advocate of training in all rep ranges so you'll notice that the hypertrophy workout is more moderate in reps such as anywhere between 6-10 with two bodyweight exercises that are just to max out and get as much metabolic stress in as possible given we already trained for mechanical tension earlier on in the workout; both being drivers for hypertrophy. The strength workout on the other hand is more low in reps and focuses heavily on a 4-8 rep range though a lot of strength enthusiasts will actually dip lower and hit 3's and 2's for their reps which is awesome. Also notice how in the hypertrophy workout, we make small changes such as using dumbbells for our incline press whereas in the strength workout we are using a barbell. Not that you can't use both for both goals, but I find it is much easier to load a barbell with heavier weight and maintain proper form than using super heavy dumbbells for movements like the incline press and even rows. If you want to train and get all the benefits of it, you have to train in all rep ranges for all goals. I like having a week of strength related work followed by a week of hypertrophy related work as they compliment eachother nicely; the stronger you are, the more volume you can lift in your hypertrophy workouts, a key driver for hypertrophy.
.
Post credit  @dancudes🔥📍
_____________________
#pushpulllegs #pushday #pullday#squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #gymshark #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym

    🔥Upper body workouts🔥
    .
    📚Follow @thetrainingmanual
    !! Upper/lower splits a great way to isolate muscle groups of the upper body and muscle groups of the lower body during a workout week. In an upper body workout, we are working the back, the chest, the shoulders, the traps, the arms, and even the core and this can be done in a strength-based workout or a hypertrophy-based workout. Now, I am an advocate of training in all rep ranges so you'll notice that the hypertrophy workout is more moderate in reps such as anywhere between 6-10 with two bodyweight exercises that are just to max out and get as much metabolic stress in as possible given we already trained for mechanical tension earlier on in the workout; both being drivers for hypertrophy. The strength workout on the other hand is more low in reps and focuses heavily on a 4-8 rep range though a lot of strength enthusiasts will actually dip lower and hit 3's and 2's for their reps which is awesome. Also notice how in the hypertrophy workout, we make small changes such as using dumbbells for our incline press whereas in the strength workout we are using a barbell. Not that you can't use both for both goals, but I find it is much easier to load a barbell with heavier weight and maintain proper form than using super heavy dumbbells for movements like the incline press and even rows. If you want to train and get all the benefits of it, you have to train in all rep ranges for all goals. I like having a week of strength related work followed by a week of hypertrophy related work as they compliment eachother nicely; the stronger you are, the more volume you can lift in your hypertrophy workouts, a key driver for hypertrophy.
    .
    Post credit @dancudes🔥📍
    _____________________
    #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #gymshark #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #idoportal #idoportalmethod #myodetox #mobility #yogafit #iifym

    736 5 6 hours ago
    Also do group sessions 2 to 1 and if it's a workout plan and easy to follow meal plan I cater to all.

    Also do group sessions 2 to 1 and if it's a workout plan and easy to follow meal plan I cater to all.

    9 1 6 hours ago
    Your Tricep has 3 Parts! Work them ALL!
🕵🏾‍♂️📖🕵🏾‍♂️
Be flexible with your grip
.
TAG-SAVE-SHARE with someone that needs to see this
.
The tricep has three parts hence eluded to in the name by the prefix "tri" which means 3
.
Here is a way with one exercise(tricep pushdowns) to place emphasis on each head of the tricep. All you have to do is change the direction in which the palm of your hands faces and experience the difference💥💥💥. You will LOVE it and your life will NEVER be the same(nor will your triceps)🤣🤣🤣
.
HAPPY MEMORIAL DAY MY PEOPLES
.
#arms#tricep#triceps#pushdowns#pushday#pushpullgrind#armday#arm #allfitnesstips

    Your Tricep has 3 Parts! Work them ALL!
    🕵🏾‍♂️📖🕵🏾‍♂️
    Be flexible with your grip
    .
    TAG-SAVE-SHARE with someone that needs to see this
    .
    The tricep has three parts hence eluded to in the name by the prefix "tri" which means 3
    .
    Here is a way with one exercise(tricep pushdowns) to place emphasis on each head of the tricep. All you have to do is change the direction in which the palm of your hands faces and experience the difference💥💥💥. You will LOVE it and your life will NEVER be the same(nor will your triceps)🤣🤣🤣
    .
    HAPPY MEMORIAL DAY MY PEOPLES
    .
    #arms #tricep #triceps #pushdowns #pushday #pushpullgrind #armday #arm #allfitnesstips

    45 4 6 hours ago
    Repost by @reposta.app_
———
CORRECTIVE LATERAL RAISE by @skiman.factual.fitness
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The lateral raise, a great exercise to hit the medial delt but used incorrectly and we could lead up to more harm than good.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
On the top picture you can see that we have the arms straighten and that the weight is above the shoulder.  In this compromised position there's a greater chance for injury, impingement, etc.  There's a great deal of stress on the trapezoids and also the rotator cuff.  You will also be at a disadvantage in leverages here the majority of the load is push out further which only causes more stress on the joints.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now on the bottom we have the elbows slightly bent and you will also notice that the weight is now positioned lower than the shoulder joint.  You basically want to raise the weight with the elbows sort of speaking or lead with the elbows.  I always picture raising my elbows to the ceiling.  Also you'll hear a metaphor of pouring the water out of the bottle.  You don't have to literally over exaggerate this either as I've found whenever you do, the full ROM may be lessened.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you made it this far, please comment below "POUR THE 💦" or tag/share with a friend as it helps me to see that I'm making a difference in your fitness goals. As always, have a great day! -Ski
-
-
📚 Are you struggling with diet and training routines? "Fitness Foundations: A Beginner's Guide" eBook 📚 is now available! ☝️Check it out by clicking on the link in my bio!
-
Follow me @workout.ability for daily nutritional & training advice!

#shoulderday #shoulders #savedshoulders #pushday #musclegaining #bodybuildingtips #formcorrection #fitnessformtips #exercisingtips #laterials #laterialraises #lateralhead #bouldershoulder #skimanfactualfitness

    Repost by @reposta.app_
    ———
    CORRECTIVE LATERAL RAISE by @skiman.factual.fitness
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The lateral raise, a great exercise to hit the medial delt but used incorrectly and we could lead up to more harm than good.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    On the top picture you can see that we have the arms straighten and that the weight is above the shoulder. In this compromised position there's a greater chance for injury, impingement, etc. There's a great deal of stress on the trapezoids and also the rotator cuff. You will also be at a disadvantage in leverages here the majority of the load is push out further which only causes more stress on the joints.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Now on the bottom we have the elbows slightly bent and you will also notice that the weight is now positioned lower than the shoulder joint. You basically want to raise the weight with the elbows sort of speaking or lead with the elbows. I always picture raising my elbows to the ceiling. Also you'll hear a metaphor of pouring the water out of the bottle. You don't have to literally over exaggerate this either as I've found whenever you do, the full ROM may be lessened.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Hope that helps!
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    If you made it this far, please comment below "POUR THE 💦" or tag/share with a friend as it helps me to see that I'm making a difference in your fitness goals. As always, have a great day! -Ski
    -
    -
    📚 Are you struggling with diet and training routines? "Fitness Foundations: A Beginner's Guide" eBook 📚 is now available! ☝️Check it out by clicking on the link in my bio!
    -
    Follow me @workout.ability for daily nutritional & training advice!

    #shoulderday #shoulders #savedshoulders #pushday #musclegaining #bodybuildingtips #formcorrection #fitnessformtips #exercisingtips #laterials #laterialraises #lateralhead #bouldershoulder #skimanfactualfitness

    7 0 7 hours ago
    Comment below "CORRECTIVE HAMMER CURL" or tag/share with a friend if you enjoy the content/post.⠀
⠀
⠀
CORRECTIVE HAMMER CURL ⠀
⠀
Back with another corrective video, in this shot we are visiting the hammer curl exercise.⠀
⠀
There is a lot going wrong on left and its actually one of most common mistakes that I see when individuals are performing the exercise.  The movement is not controlled, basically swinging the weight with lots of momentum and also encompassing the shoulders into what should be a bicep and forearm isolation exercise.⠀
⠀
On the right we are using the correct form without momentum, as well as incorporating optimal rest time between reps by doing unison arm movements which reducing momemtum and swinging. We are also executing the rep in a controlled manner.⠀
⠀
via @skiman.factual.fitness⠀
⠀
If you made it this far, please comment below "CORRECTIVE HAMMER CURL" or tag/share with a friend as it helps me to see that I'm making a difference in your fitness goals. As always, have a great day! -Ski

    Comment below "CORRECTIVE HAMMER CURL" or tag/share with a friend if you enjoy the content/post.⠀


    CORRECTIVE HAMMER CURL ⠀

    Back with another corrective video, in this shot we are visiting the hammer curl exercise.⠀

    There is a lot going wrong on left and its actually one of most common mistakes that I see when individuals are performing the exercise.  The movement is not controlled, basically swinging the weight with lots of momentum and also encompassing the shoulders into what should be a bicep and forearm isolation exercise.⠀

    On the right we are using the correct form without momentum, as well as incorporating optimal rest time between reps by doing unison arm movements which reducing momemtum and swinging. We are also executing the rep in a controlled manner.⠀

    via @skiman.factual.fitness

    If you made it this far, please comment below "CORRECTIVE HAMMER CURL" or tag/share with a friend as it helps me to see that I'm making a difference in your fitness goals. As always, have a great day! -Ski

    8 1 7 hours ago

Top #pushday posts

    You gotta push that push dayyy✅🙏
Một ngày push day tập vào vai, tay sau vs ngực vs tạ đơn đơn giản nhanh gọn hiệu quả, mấy bài mình tâm đắc nên rất hay tập và cho các bạn client tập cùng=))
Để có một thân trên săn chắc thì không đc bỏ qua những phần cơ xinh xinh ở vai ngực vs tay đâu các chị em nhéee, tập cho săn lại và khoẻ lên, kết hợp toàn thân vs các bài hiit/ cardio cùng 1 chế đôj ăn khoa học là chỉ có trở thành dat sexy lean fit chick thôi chứ k có thành ông chú thể hình đâu nha=)))))
Bài này tập vs tạ đơn tạ nhẹ nên tập nhiều reps, mỗi bài 4 hiệp, mỗi hiệp 20 reps. Riêng bài chống đẩy thì đẩy 8-10 cái là okela xịn xò nhé các c.
Hãy like video và lưu lại để còn dự trữ mai kia đi tập luôn nhaaaa💃💃💃
#trangtranggetsfit #fit #fitness #fitnessmotivation #fitnessgirl #fitfam #fitnesslife #healthyeating #healthy #gym #gymtime #healthylifestyle #gymworkout #pushday #upperbodyworkout #lift

    You gotta push that push dayyy✅🙏
    Một ngày push day tập vào vai, tay sau vs ngực vs tạ đơn đơn giản nhanh gọn hiệu quả, mấy bài mình tâm đắc nên rất hay tập và cho các bạn client tập cùng=))
    Để có một thân trên săn chắc thì không đc bỏ qua những phần cơ xinh xinh ở vai ngực vs tay đâu các chị em nhéee, tập cho săn lại và khoẻ lên, kết hợp toàn thân vs các bài hiit/ cardio cùng 1 chế đôj ăn khoa học là chỉ có trở thành dat sexy lean fit chick thôi chứ k có thành ông chú thể hình đâu nha=)))))
    Bài này tập vs tạ đơn tạ nhẹ nên tập nhiều reps, mỗi bài 4 hiệp, mỗi hiệp 20 reps. Riêng bài chống đẩy thì đẩy 8-10 cái là okela xịn xò nhé các c.
    Hãy like video và lưu lại để còn dự trữ mai kia đi tập luôn nhaaaa💃💃💃
    #trangtranggetsfit #fit #fitness #fitnessmotivation #fitnessgirl #fitfam #fitnesslife #healthyeating #healthy #gym #gymtime #healthylifestyle #gymworkout #pushday #upperbodyworkout #lift

    1,117 31 23 August, 2019
    After all the "sciency" posts of the last few days, let's go back to the basics: push-ups! One of the most common mistakes I see with push-ups is related to hand positioning. If you place your hands too far in front of you, you make the push-up unnecessarily more challenging and also place more stress on your shoulder.
-
As a general rule of thumb, aim to place your hands directly underneath your chest. If you look at the slides of this post, you'll get a better idea of what this looks like. There are push-up variations in which you purposely place your hands in front of you (e.g. pike push-ups), but that goes beyond the context of this post. The recommended hand positioning in this post is intended for a strict bodyweight push-up.
-
When it comes to the effectiveness of push-ups, a push-up can provide a great training stimulus if they currently are challenging to you. A recent study shows that push-ups and the barbell bench press produce similar chest and tricep muscle growth in novice lifters [1].
-
But as you become stronger in push-ups, it becomes harder to overload your chest and triceps solely through push-ups. This is why trained individuals wanting to maximize muscle growth generally need to do a variety of heavy chest presses. Push-ups can still be incorporated though, for example by doing weighted push-ups or doing high-rep push-ups at the end of your workout.
-
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5812864/
-
Music by the amazing @iamryanlittle

    After all the "sciency" posts of the last few days, let's go back to the basics: push-ups! One of the most common mistakes I see with push-ups is related to hand positioning. If you place your hands too far in front of you, you make the push-up unnecessarily more challenging and also place more stress on your shoulder.
    -
    As a general rule of thumb, aim to place your hands directly underneath your chest. If you look at the slides of this post, you'll get a better idea of what this looks like. There are push-up variations in which you purposely place your hands in front of you (e.g. pike push-ups), but that goes beyond the context of this post. The recommended hand positioning in this post is intended for a strict bodyweight push-up.
    -
    When it comes to the effectiveness of push-ups, a push-up can provide a great training stimulus if they currently are challenging to you. A recent study shows that push-ups and the barbell bench press produce similar chest and tricep muscle growth in novice lifters [1].
    -
    But as you become stronger in push-ups, it becomes harder to overload your chest and triceps solely through push-ups. This is why trained individuals wanting to maximize muscle growth generally need to do a variety of heavy chest presses. Push-ups can still be incorporated though, for example by doing weighted push-ups or doing high-rep push-ups at the end of your workout.
    -
    References:
    1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5812864/
    -
    Music by the amazing @iamryanlittle

    2,342 60 7 August, 2019
    Stop being afraid of changing the plan, if it’s not working it’s time to go back to the drawing board.
.
Zwei Dinge sind zu unserer Arbeit nötig: Unermüdliche Ausdauer und die Bereitschaft, etwas, in das man viel Zeit und Arbeit gesteckt hat, wieder wegzuwerfen. - Albert Einstein

    Stop being afraid of changing the plan, if it’s not working it’s time to go back to the drawing board.
    .
    Zwei Dinge sind zu unserer Arbeit nötig: Unermüdliche Ausdauer und die Bereitschaft, etwas, in das man viel Zeit und Arbeit gesteckt hat, wieder wegzuwerfen. - Albert Einstein

    315 17 12 hours ago
    #27weekspregnant and goin STRONG 💪🏽👏🏽
here’s today PUSH day! shoulders, triceps, and a bit of chest! 💪🏽😤
_
double tap to support 💛 and saveeee this workout for later! 
_
🔥 warm up 🔥
for my warm ups i like to start with a 10 minute incline walk followed by upper body stretches. 
the workout:
1️⃣ 3x12 neutral grip shoulder press
2️⃣ 3x12 dumbbell later raises 
3️⃣ 3x12 incline rotation press
4️⃣ 3x20 alternating front raises
5️⃣ 3x15 dips

SUPERSET || 4 sets
6️⃣ 12 tricep kick backs straight into
7️⃣ 10 incline push-ups
_
this workout was so so good! i am starting to love training again because i’ve found this sweet spot where even though i am using lighter weight, my body is still getting a great workout. it’s a bit different than before i was pregnant, but i am finally loving it!! i was so sweaty after this session i really felt great. i’m just in high hopes and grateful for my body allowing me to do something i love! 💛

what are you training today?!👇🏽
_
wearing @gymshark @gymsharkwomen vital seamless top! LOVE these for pregnancy. they’ve been my saving grace 😊

    #27weekspregnant and goin STRONG 💪🏽👏🏽
    here’s today PUSH day! shoulders, triceps, and a bit of chest! 💪🏽😤
    _
    double tap to support 💛 and saveeee this workout for later!
    _
    🔥 warm up 🔥
    for my warm ups i like to start with a 10 minute incline walk followed by upper body stretches.
    the workout:
    1️⃣ 3x12 neutral grip shoulder press
    2️⃣ 3x12 dumbbell later raises
    3️⃣ 3x12 incline rotation press
    4️⃣ 3x20 alternating front raises
    5️⃣ 3x15 dips

    SUPERSET || 4 sets
    6️⃣ 12 tricep kick backs straight into
    7️⃣ 10 incline push-ups
    _
    this workout was so so good! i am starting to love training again because i’ve found this sweet spot where even though i am using lighter weight, my body is still getting a great workout. it’s a bit different than before i was pregnant, but i am finally loving it!! i was so sweaty after this session i really felt great. i’m just in high hopes and grateful for my body allowing me to do something i love! 💛

    what are you training today?!👇🏽
    _
    wearing @gymshark @gymsharkwomen vital seamless top! LOVE these for pregnancy. they’ve been my saving grace 😊

    12,930 266 20 August, 2019
    PUSH DAY! 💪🏽🤪
here’s this morning’s super light workout incorporating chest, triceps, and a bit of shoulders! 
i felt the best going a bit lighter today. sometimes i need to remind myself while pregnant that i’m not trying to shoot for a new PB. i’m just trying to stay healthy and active. 💪🏽 the goal of working out is no longer to exhaust myself and push past new weight, new limits, and to be shredded. 😝
instead, my goal is to maintain healthy habits and stay as active and healthy as i can while listening to my body through this pregnancy.
someone pointed out that i’m not as defined as i once was, and i couldn’t help buy die laughing because i’m like “no duh i’ve been over here baking this baby for almost 7 months! yo girl is going to gain some weight along the way 😂👏🏽” i’m just a girl trying her BEST. i’m not perfect, and i do get insecure sharing these videos sometimes because i’m no longer shredded. but WHO CARES! fitness should be represented through ALL body shapes and in ALL STAGES. it doesn’t make these workouts any LESS effective. these workouts are bomb and bottom line i LOVE working out. so whaaattevrrrr 💁‍♀️
i am SO grateful and blessed EVERY DAY to be carrying this child and to have a healthy pregnancy thus far. 😭💛👏🏽
NOW, on to the workout and LET’S GET THIS LIFT! 
_
double tap &&& save this workout for later! 🌟
_
1️⃣ 3x10 standing overhead barbell press
2️⃣ 3x12 tricep kickbacks
3️⃣ 3x10 cable mid flys
4️⃣ 3x10 tricep rope extensions
5️⃣ 3x10 internal rotation
6️⃣ 3x10 external rotation
-
i am officially #27weekspregnant and one week away from being #7monthspregnant LIKE WHAT?!
my belly is really starting to grow! baby is growing! he is doing great and everything came back normal from my glucose test yesterday. 
so so so grateful for that and i can’t thank God enough for everything in my life. 💛
_
LOVE YOU ALL!!!💛🥰

    PUSH DAY! 💪🏽🤪
    here’s this morning’s super light workout incorporating chest, triceps, and a bit of shoulders!
    i felt the best going a bit lighter today. sometimes i need to remind myself while pregnant that i’m not trying to shoot for a new PB. i’m just trying to stay healthy and active. 💪🏽 the goal of working out is no longer to exhaust myself and push past new weight, new limits, and to be shredded. 😝
    instead, my goal is to maintain healthy habits and stay as active and healthy as i can while listening to my body through this pregnancy.
    someone pointed out that i’m not as defined as i once was, and i couldn’t help buy die laughing because i’m like “no duh i’ve been over here baking this baby for almost 7 months! yo girl is going to gain some weight along the way 😂👏🏽” i’m just a girl trying her BEST. i’m not perfect, and i do get insecure sharing these videos sometimes because i’m no longer shredded. but WHO CARES! fitness should be represented through ALL body shapes and in ALL STAGES. it doesn’t make these workouts any LESS effective. these workouts are bomb and bottom line i LOVE working out. so whaaattevrrrr 💁‍♀️
    i am SO grateful and blessed EVERY DAY to be carrying this child and to have a healthy pregnancy thus far. 😭💛👏🏽
    NOW, on to the workout and LET’S GET THIS LIFT!
    _
    double tap &&& save this workout for later! 🌟
    _
    1️⃣ 3x10 standing overhead barbell press
    2️⃣ 3x12 tricep kickbacks
    3️⃣ 3x10 cable mid flys
    4️⃣ 3x10 tricep rope extensions
    5️⃣ 3x10 internal rotation
    6️⃣ 3x10 external rotation
    -
    i am officially #27weekspregnant and one week away from being #7monthspregnant LIKE WHAT?!
    my belly is really starting to grow! baby is growing! he is doing great and everything came back normal from my glucose test yesterday.
    so so so grateful for that and i can’t thank God enough for everything in my life. 💛
    _
    LOVE YOU ALL!!!💛🥰

    16,922 332 15 August, 2019
    Upper body workout!! Pushhh day 😆💪🏼💓⁣
⁣
Push day will forever be my fave 😍 This was such a fabby workout!! I’m really trying to focus on my form, so I dropped my weight and really focussed on the muscles that I was working for this one and it was faaaab🤗⁣
⁣
Workout:⁣
⚡️Lateral raises 4x12⁣
⚡️Cable chest flies 4x10⁣
⚡️Military Press 4x10⁣
⚡️Bench Press 4x6⁣
⚡️Front raise 3x12-15⁣
SUPERSET:⁣
⚡️Overhead tricep extension 3x10⁣
⚡️Tricep dips 3x15⁣
⁣
Lemme know if you give it a go!! Hope you likeeeee🤩

    Upper body workout!! Pushhh day 😆💪🏼💓⁣

    Push day will forever be my fave 😍 This was such a fabby workout!! I’m really trying to focus on my form, so I dropped my weight and really focussed on the muscles that I was working for this one and it was faaaab🤗⁣

    Workout:⁣
    ⚡️Lateral raises 4x12⁣
    ⚡️Cable chest flies 4x10⁣
    ⚡️Military Press 4x10⁣
    ⚡️Bench Press 4x6⁣
    ⚡️Front raise 3x12-15⁣
    SUPERSET:⁣
    ⚡️Overhead tricep extension 3x10⁣
    ⚡️Tricep dips 3x15⁣

    Lemme know if you give it a go!! Hope you likeeeee🤩

    6,154 177 9 August, 2019