Pushing and pulling are two of the movements you do most throughout the day. Though they seem simple, daily tasks like opening a door, pushing a stroller and pulling out a load of laundry all require strength, control and coordination.
Pushing motions rely on your shoulder and chest muscles and your biceps, while pulling exercises primarily use your back muscles and triceps. Practicing both motions in a single workout can help you build strength and prevent muscle imbalances.
Combining both movements also “closely mimics the way you move in everyday life, like shifting from pushing a vacuum to pulling something down from a high shelf,” said Ryan Matisko, a physical therapist in New York City.
To pair both kinds of exercises in one workout, you’ll work one set of muscles while the other is resting, said Steph Gaudreau, a personal trainer in San Diego. One way to do that is by structuring your workout into “supersets,” which means performing all repetitions of two exercises back-to-back without rest in between. Then you’ll rest before doing it all again.
After completing the prescribed number of repetitions for both exercises, rest for about 90 seconds, then do the full superset again, Gaudreau said. For the last superset, you can rest for just 60 seconds between sets.
The first few times you try this workout, begin with a light weight to get comfortable with the exercises, said Dr. Matisko. Because supersets require you to do more work in each set, you should have a firm grasp of the correct form before you add weight, he added.
Overview
Time: 20 to 35 minutes
Intensity: Medium to high
What You’ll Need
-
A pair of five- to 15-pound dumbbells. Once you can complete all of the repetitions with good form, you can use heavier weights.
-
A resistance band
-
A box or bench
Superset 1
Dumbbell floor press
Targets: Chest, shoulders, triceps
Repetitions: Two to three sets of eight to 12 repetitions
Lie on the floor with your knees bent and your feet flat on the ground, holding a dumbbell in each hand with your palms facing forward. Your elbows should be flared out slightly from your sides with the back of your upper arms pressed into the floor. Press the weights up until your arms are straight. Pause, then slowly lower return to the starting position.
Bench-supported single-arm dumbbell row
Targets: Upper back muscles, biceps, core
Repetitions: Two to three sets of eight to 12 repetitions per side
Holding a dumbbell in your right hand, place your left knee on a bench or box, with your knee directly below your hip. (The toes of your right foot should also rest on the bench.) Place your left hand on the bench directly under your shoulder for support. Your right leg should be straight and extended slightly away from the bench, with your foot planted flat on the floor. Begin to bend your right elbow, keeping your arm close to your side, drawing the dumbbell up to the height of your armpit. Slowly return to the straight-arm position. Complete all repetitions on your right side before switching sides.
Superset 2
Incline push-up
Targets: Chest, shoulders, triceps
Repetitions: Two to three sets of eight to 12 repetitions
Place your hands on a bench, box or couch about shoulder-width apart. Walk your feet back until your body is in a high plank with your back flat, your hips are in a neutral position (not dropping down or rising up) and your feet are hip-width apart. Engage your core and bend your elbows out to the sides, slowly lowering your chest toward the bench, keeping your body in a straight line. Pause at the bottom, then press your hands into the bench to return to your starting position.
As this movement becomes easier, you can progress to a lower platform for your hands, or onto the floor.
Dumbbell pullover
Targets: Upper back muscles, chest, triceps, core
Repetitions: Two to three sets of eight to 12 repetitions
Rest your upper back and shoulders on a bench or box, keeping your feet flat on the floor and knees bent, with your hips in a bridge position. Hold a dumbbell overhead with both hands. Keeping your arms straight, slowly bring the dumbbell back and over your head, until your biceps are in line with your ears. Pause, then slowly bring the dumbbell back over your chest. Stay in your bridge position for all repetitions.
Superset 3
Dumbbell overhead press with neutral grip
Targets: Shoulders (front and side), traps, chest, triceps
Repetitions: Two to three sets of eight to 12 repetitions
Sit on a bench holding a dumbbell in each hand at shoulder height. Your palms should be facing each other. Press the weights overhead, keeping a neutral grip throughout the movement. Pause at the top, then slowly lower the weights back down to shoulder height.
Once you are comfortable with this movement, try it with one arm at a time, completing all repetitions on one side before switching. Avoid twisting your torso as you press.
Seated resistance band row
Targets: Upper back muscles
Repetitions: Two to three sets of eight to 12 repetitions
Sit on the floor with your legs extended in front of you and one end of a resistance band looped around the arches of your feet. Hold the opposite end in your hands. Sit up tall, engage your core and slowly draw your elbows back, until your hands reach your abdomen. Pause, then slowly return to your starting position. If this feels too easy, grab the band closer to where it loops around your feet for added resistance.
Superset 4
Dumbbell bicep curl
Targets: Biceps, brachialis (sits under the biceps and helps flex the elbow)
Repetitions: Two to three sets of eight to 12 repetitions
Stand with your feet hip-width apart, with a dumbbell in each hand and your palms facing forward. Bend your elbows and draw the dumbbells up toward your shoulders. Pause at the top, then slowly return to starting position.
You can make this more challenging by curling just one dumbbell at a time (completing all repetitions on one side before switching).
Dumbbell tricep extension
Targets: Triceps
Repetitions: Two to three sets of eight to 12 repetitions
Stand with your feet hip-width apart, holding one dumbbell overhead with both hands under the top portion of the weight. Slowly bend your elbows so the weight begins to lower down behind your head. Once you reach the end of your range of motion, pause, then slowly straighten your arms back overhead.
You can make this more challenging by working one arm at a time. Do all repetitions on one side before switching sides.
Alyssa Ages is a journalist in Toronto and the author of “Secrets of Giants: A Journey to Uncover the True Meaning of Strength.”
On-set trainer: Amanda Katz
The post A 20-Minute Workout to Build Strength for Everyday Tasks appeared first on New York Times.
