Can’t seem to keep up the motivation to exercise? Whilst many of us understand the importance of physical activity in the long run, exercise is something that many of us still see as a chore.Continue reading
Are you looking for a new exercise to add strength and size to your shoulders? A great movement that can help is the push press exercise. You may have seen someone at the gym doing it using either a barbell, dumbbells, or kettlebells. We love the versatility and effectiveness of this compound movement. The exercise engages both upper and lower body muscle groups. Any time you lift and hold something overhead, you get the added bonus of activating the muscles responsible for improving core strength.
Muscle Groups Used in a Push Press Exercise
The push press exercise requires full use of the legs and hips to drive the weight overhead. The upper body relies on the shoulders, chest and tricep muscles to extend the arms overhead. The muscles that make up the core are also activated during the push press, according to research published in the International Journal of Kinesiology & Sport Science. In that paper, by the way, it’s mention that the push press exercise is superior when compared to an overhead press in terms of overall muscle activation.
- Upper Back
How to Execute the Push Press Exercise
Addressing the Bar (Rack Positioning)
Take hold of an Olympic bar with an overhand grip, slightly wider than shoulder-width. Try using a width similar to bench press. You can alway spread out the hands more if and when needed. An important point is the positioning of the elbows. The elbows should be as close to the bar as your body allows. What you don’t want is the forearms positioned vertically. After grasping the bar, let the elbows flare out a bit; make sure the elbows are not facing straight down as previously mentioned. Extend the neck slightly, looking upward.
Just as it sounds, the dip is a small movement via the hips and legs. It refers to the hips dropping straight down (not back like a squat). The knees also flex slightly at this point. The cumulative effect of this is what initiates the push press movement. It should be perform using a smooth, controlled speed. The focus is on keeping the body upright and core braced.
Here is where the push press exercise starts to come together. This is also where all your momentum will come from. Keep the chest upright. Let your hips and legs initiate the movement NOT your arms. If you feel you are “muscling it up” then you are doing the exercise wrong.
When the bar is pushed upward, it should be positioned directly over the head. The arms should be extended and slightly back behind the ears. Watch the head going too far forward as the weight is driven overhead.
The push press exercise is typically performed with a barbell. But there are other ways the exercise can be done if a barbell is not available. Try the following four options:
- Single Arm Push Press (dumbbell, kettlebell)
- Dumbbell Push Press
- Kettlebell Push Press
- Behind the Neck Push Press
Workout with Jefit
Let the Jefit app help you record and track each repetition of exercises like the push press or 1400 additional exercises if you’re not into the push press exercise. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, as well as a members-only Facebook group. Connect with like-minded people, share tips, advice, and wins, to get you closer to your fitness goals today.
We see it at least once every time we’re working out at the gym. Someone is lifting heavy weights, which is a good thing, but exercise form and technique is lacking. Is good form more important than lifting heavy? Both are needed of course, and with the right mindset, both can be an integral part of a workout. Here are three reasons why it’s so important to use good form and technique each time you workout.
You’re Only a Rep Away from Getting Injured
Executing proper form during each repetition with every set of each exercise, is important mainly because of one word…injury. Mastering technique for each lift you perform, in the gym or at home, will help keep injuries at bay. If for no other reason, this one is a big one. The last thing you want is to pull a back muscle during a deadlift or strain a shoulder pushing weight overhead. Rounding your back while executing a deadlift or squat will do exactly that! Good form, proper body mechanics, and core stabilization during any lift, will improve the efficiency of the movement and help to prevent an injury.
Improper Form Recruits Other Muscle Groups into Play
An exercise like a barbell biceps curl is not meant to be a total body lift. When someone uses momentum, swinging the upper body, in order to “assist” in curling the weight, it takes away from working the biceps fully (100%). Another exercise that is often performed using improper form is the bench press. You can feel that low back arching off the bench as you read this. Any time someone uses improper form during a lift, especially during an isolation movement, that area will not get worked efficiently as it would with perfect form.
Good Exercise Form Helps You Reach Goals Faster
It takes someone typically much longer to reach their fitness goals when improper form is continually used. Not to mention, that person usually has to deal with a higher rate of injury. Using proper form places your muscle in perfect alignment, and from this vantage point, the muscle is able to generate the highest amount of force. This in turn, can potentially increase strength at a faster rate while reaching your fitness goals quicker, like hitting a new 1-RM.
It is your call but using good form when lifting heavy continues to beneficial in regard goals faster and avoiding injuries.
Use Jefit to Record and Track Your Strength Training Workouts
Try Jefit app, named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. In addition, the app has ability to track data, offer audio cues, and has a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your fitness lifestyle.
Here are 10 ways to remain on track to hit your fitness goals
1. Be Realistic
One of the biggest ways to demotivate yourself and lose sight of your fitness goals is by setting unrealistic standards. For example, it could be expecting to see a noticeable difference in one week or by setting yourself to go to the gym two times a day, 7 days a week if you haven’t set foot in a gym for two years. You need to be realistic with your fitness goals and ensure that you can actually achieve them to maintain motivation.
2. Work Within Your Limits
This means that you should know what your limits are in reaching your fitness goals and work with them, instead of against them. Start by incorporating 1-2 gym day to your weekly routine at first and then gradually add to it, such as an extra gym day every fortnight. It could also mean walking on the treadmill at first, and then slowly including jogging intervals.
By working within your limits and then gradually expanding them, you are setting realistic and achievable fitness goals, constantly motivating yourself to keep going.
3. Keep a Schedule
A schedule is a great way to keep track of your goals. By establishing a plan, you are more likely to stick to your training because it becomes an integral part of your routine.
This will help change your approach to exercise. Instead of seeing it as a chore or a burden, it becomes an essential part of your lifestyle.
As time goes on and you continue to stick to your plan, even those days where you don’t really feel motivated, your routine schedule will help you persevere.
If you do have trouble with this at the beginning though, a way to help make sure that you keep a schedule to achieve your fitness goals is to treat each session as an appointment. By treating it as an important meeting with an important client that you wouldn’t miss, you will be less likely to skip your workout too.
4. Mix It Up
One reason why people fall off track with their fitness goals is because they get bored. As you stick to your fitness schedule, your body eventually gets used to the training.
This is why it is important to mix things up and switch up your exercises. Not only will this prevent you from reaching a plateau in your training but you won’t grow used to the same old workouts which will keep fitness exciting and fun. It will also mean that you are constantly being challenged which will work out your mental game as well.
5. Keep a Workout Log
Keep a workout log which will you keep track of your training regime. By regularly logging your workouts, you make sure that you can properly plan your next sessions according to your previous ones. It also means that you will have consistently good workouts, be able to measure your performance and make adjustments to your training regime as needed. By knowing that you are constantly improving, you remain motivated to hit your fitness goals.
6. Take your Body Measurements
7. Keep a Food Diary
Another way to help keep on track with your fitness goals is to consider your diet. By diet, I don’t mean taking up the latest fad but by monitoring your food and water intake and making the best choices possible.
It can be easy to fall off the track with your fitness goals by not maintaining the nutritional side of things but by logging your food intake, you hold yourself accountable for everything that you consume, helping to eliminate mindless eating.
8. Take Photos
A great motivator to hit your fitness goals is to take photos and keep a photo diary. This will give you visual proof that your training is making a difference.
Take photos from the front view, both sides and back to see your progress from all angles.
9. Remember Why You Started
When you are finding it hard to muster up more motivation, remember why you started. You can keep fitspiration photos on your phone or write down your goals and put it in a place where you can see it every day.
By revisiting that really determined feeling you had at the beginning of your journey, you will be more motivated to hit your fitness goals.
10. Forgive Yourself
It is also vital to forgive yourself if you fall off track one time or another. It happens to the best of us but it shouldn’t be used as an excuse to give up. Instead, forgive yourself and use this as fuel to be more determined to hit your fitness goals more than ever.
Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has the largest exercise library complete with free workout routines to help mix up your training. It also gives you the ability to update and share your workout log with the community. With Jefit on your phone, you will be hitting your fitness goals in no time at all
How do you stay motivated to hit your fitness goals? Do you have other tips to share? Let us know in the comments below!
Ever get to the gym, but find that you’re just too tired or not bothered to actually work out? It’s a completely normal feeling and there could be several reasons behind it. Here, we list why you may be feeling this way and recommend some solution to try and get your gym motivation back.
How to Get Your Gym Motivation Back
1. Get some sleep
Sleep deprivation can actually affect us much more than people think. If you’ve had a bad night or nights, then it can really impact your performance, as well as your mindset. Feeling tired and suffering from lack of sleep will really demotivate you.
Try to set a bedtime routine that you stick to. Go to sleep 7-9 hours before you have to wake up so that you can ensure you get enough sleep. Even if you may struggle at first, eventually, your body clock will remember and you’ll be able to follow your sleep schedule.
2. Take a few days off
Yes, spending too much time at the gym can be a potential reason why you’ve lost motivation. When you train, you’re constantly putting your body under stress. This is why rest days are important—this is when your body recovers. If you don’t give yourself rest days, then your body doesn’t have the time to recover properly. Sooner or later, you’ll start to feel it.
So if you get to the gym and don’t feel like working out, then take some time off. A day or two, or even more will help you take the time you need to recuperate. See how you feel after taking some gym time off.
3. Change your routine
Most of us tend to keep to the same workouts that we know. We stick to what is familiar and what we know works. Eventually, we become bored. If you’re feeling unmotivated to go the gym, it could be because your fitness routine has become stale and stagnant. Doing the same workout over and over again will no longer challenge you. Without stimulation, we lose our motivation.
Try mixing up your training. Jefit has plenty of exercises that you can choose from to make a new workout plan and keep things exciting. Putting together something new and renew your motivation and get your gym mojo back.
If you want a change from the gym, then you can even try heading outside for a run or do some bodyweight exercises in the park. Join a new fitness class that you haven’t tried before like boxing or cycling. A change of scenery might do you some good as well.
4. Define your goal
One of the biggest mistakes that people make is not having a fitness goal. Whether it’s about losing weight, gaining muscle, hitting a new squat PR, or being able to run a half marathon in a certain time, having something to work towards makes the biggest difference in the gym.
Set an S.M.A.R.T goal that gives you this motivation.
5. Track your progress
Another reason why you may be feeling burnt out for the gym is that you don’t see the progress you’re making. If you’re not tracking your progress, recording your workouts, taking progress pictures, then you won’t be able to see how far you’ve come. It can be easy to fall into the rut of thinking that you haven’t made a difference or that things have changed. This is why it’s important to keep track.
Nothing can renew your motivation to get back into the gym than seeing where you were before and where you are now. It can help you picture where you will be in the future. Use a journal or a workout app (like Jefit!) that makes it easy for you to log everything and help get your gym motivation back.
6. Make it a habit
This may sound counterintuitive but you need more than motivation. Motivation is temporary and as you probably know, it comes and goes. To make sure that you keep going to the gym, even when you have no motivation, you need to make it a habit.
Set a fitness routine that you stick to, whether it’s going to the gym before work or after work, or even during your lunch breaks. It can be difficult to start but if you keep it up, over time, it will become an integral part of your routine. Then you’ll find yourself going to the gym even if you don’t want to—because it’s a habit. It’s a great way to get your gym motivation back.
Workout with Jefit
Jefit is a workout app that comes with a customizable workout planner, an extensive exercise library, and a members-only Facebook group. You can choose new workouts and track your progress with our app so that you can see how close you are to your fitness goals.
Join our Jefit community so that you can be a part of it too!
It’s that time of the year again – New Year’s is coming up which means New Year’s resolutions. However, according to U.S. news, 80% of people give up on their resolutions by the second week of February. So to help you avoid being one of them, here are some tips on how to set smart fitness goals for the New Year.
4 Tips on How to Set Smart Fitness Goals for the New Year
1. Don’t focus on too many goals
Many people choose to use the New Year as a way to completely overhaul their lifestyle. They want to lose weight, bulk up, cut out sugar, workout 5 times a week and the list goes on. And this is just fitness goals! This is why it is so easy for people to fall off the wagon; there are just too many goals to keep track of with so many changes to make. By scattering your focus among many, you can’t channel your full effort into them.
So one of the tips on how to set smart fitness goals for the New Year is to focus only on a couple of fitness goals. This way, you can really put 100% into them and be able to maintain them for longer.
It is better to make progress with fewer goals than none at all with many.
2. Focus on the S.M.A.R.T principle
Another way on how to set smart fitness goals for the New Year is to follow the S.M.A.R.T guidelines. Your goal should be:
S for Specific – Make sure that you clearly define your fitness goal. Vague goals do not give you enough direction; you need to know exactly what you want in the end and make it clear on when you can say, you did it.
For example, don’t say I want to lose weight or I want to gain muscle but I will lose 5lbs or I will gain 2 kgs of muscle mass by doing x, y, and z.
M for Measurable – Your fitness goal needs to be something that you can actively track. Break down your big goal into smaller, measurable goals.
E.g. I will lose 1lb by week 4. I will lose another 2 lbs by week 8.
A for Attainable – Do you have the time, money, resources to achieve this goal? If you set a goal that is not attainable, you risk demoralizing yourself.
E.g. Do you have the time to work out? Can you afford a gym membership or personal training? Do you have the time to set up a home gym? Adjust your goals accordingly so that you will be able to attain it in the end.
R for Realistic and Relevant – Don’t set yourself up for failure. While your goal should challenge you, it should also be realistic and achievable. It should also be relevant to you. Is your goal aligned with your life and direction you want it to take? If you are not interested in weight loss but would rather build muscle, then set that as your goal. Otherwise, you won’t have the motivation or discipline to see it through.
T for Time – When do you want to achieve it by? Give yourself enough time to realistically achieve it but not too much time because then there won’t be a sense of urgency.
E.g. I will lose 5lbs in 6 months.
3. Write down your goals
Another tip on how to set smart fitness goals for the New Year is to write it down. Something about having your goal written down on paper in tangible form makes it more permanent and real. Place these papers somewhere you will see every day such as above your desk at work or home, or on your bedroom door so you can be reminded every day and use each day as an opportunity to make progress.
Also, pay attention to the words you use. Use words like “will” to create a sense of determination and positivity.
E.g. I will lose 5lbs in 6 months instead of “I want to”.
4. Write an action plan
If you want to know how to set smart fitness goals for the New Year, then also write down an action plan, including your S.M.A.R.T guidelines, a timeline and the smaller measurable goals. This will not only give you a direction but a plan to follow. It will also be really motivating being able to track your progress and tick things off as you go.
Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. Not only does it you the ability to update and share your workout log with the supportive community, it has the largest exercise library that covers both weight training and cardio. If you have a smart fitness goal for the New Year, why not get Jefit to help you keep on track?
What are your fitness goals for 2018? Let us know in the comments below, we would love to know!