Spring is on the way and soon enough we will all be de-layering to a degree. I find April and May become one of the busiest periods leading up to the frantic pre-summer beach body rush. For most guys coming to see me, not only do they want to move and feel better, but they want to look great in a tee shirt too.
Neutral Grip Pull Ups
Why Neutral Grip Pull Ups?
- Neutral grip pull ups recruit the most amount of muscle, they are great for sculpting a strong back, big arms and forearms.
- Safer on the shoulder.
- Good to vary with chin ups to avoid tendonitis of the elbow.
- General population should avoid the traditional palms facing away pull up as it is very stressful on the shoulder and encourages more internal rotation of the shoulder.
Push Ups
Tips
- Hands slightly wider than shoulder width apart
- Chest to floor
- Use an elevated surface if possible if you are beginner rather than "girl push ups".
- If possible use handles or a push-up device that will allow neutral grip or rotation which is healthier for the shoulder. Try the "The Perfect Push Up" .
Why Push Ups?
- Simple
- Can be done anywhere and requires no equipment
- You can make them harder by either doing more reps, slow tempo, grip variations or use a weighted vest to add load
- Easier on the shoulders for most people than bench pressing,
- You can have an athletic looking chest just doing push ups, without the risk of injury from bench pressing.
DB Lateral Raises
Tips
- Go lighter than usual
- Men- 5-8kg and women, 3-6kg
- Focus on slow deliberate tension
- Quality movement and avoid using the body to compensate when you are fatigued
- Aim for 3-4 sets of 12-15 reps
Why DB Lateral Raises?
- Although not as functional as shoulder pressing, done correctly can be a great way to sculpt defined shoulders.
- Easy on the triceps especially after lots of push ups.
- Safer than pressing overhead with tired arms.
Sample Workout
Beginner
Banded neutral grip pull ups, 3 sets, 5 reps, 5-second hold at top, rest 60 seconds
Elevated push ups, 3 sets 15 reps, rest 30 seconds
DB lateral raises, 3 sets, 15 reps, rest 60 seconds
Intermediate
Neutral grip pull ups, 3 sets, 8 reps, rest 30 seconds
push ups, 3 sets, 15 reps, rest 30 seconds
DB lateral raises, 12-15 reps, rest 30 seconds
Advanced
Weighted neutral grip pull ups- 4 sets 8-10 reps, 4010, rest 30 seconds
Weighted push ups- 4 sets 10-12 reps, 4010
DB lateral raises, 4 sets 12-15 reps, 3010, rest 60 seconds
(read about tempo to understand numbers)
Yours In Health
Patrick Fallis
Founder of Leaner
www.leaner-uk.com