The push pattern has many benefits, including:
Setup (Bench Press)
If you have not done a bench press before in your fitness routine you can start with a simple push-up. If you cannot perform a push-up there are tools we use for modifications. You should perform a version of the bench press twice a week. The focus early on should be on performing high repetitions (8-12 reps, 2-3 sets) with a lighter weight. The goal will be improving muscle endurance and muscle hypertrophy (size). Increase the intensity over time with the goal shifting to a focus on strength (3-5 sets. 1-6 reps). Include variation by using barbell’s and dumbell’s.
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