THE WEEKLY WORKOUT - PUSH, PULL AND EXPLODE WITH THIS BRUTAL TRIPLE THREAT
19/10/2021 | Andrew Tracey
Andrew Tracey is a long time collaborator with Bulldog Gear. A coach, writer and current fitness editor of Men’s Health Magazine, he has been in and around the fitness industry for the past 16 years. Having enjoyed and endured a number of disciplines from endurance racing, to strongman, to Crossfit AT enjoys getting neck deep in the practice just as much as the theory.
We're told every day that life is about 'balance', usually in the context of a few beers and a pizza after a week of training; but balancing your workouts is arguably as important.
A healthy combination of pushing and pulling is great, throw in another mixture of controlled, muscle building movements, with an explosive pull/push lung buster and now we're really cooking. The cherry on top? Integrating your core and stabilising muscles for a truly functional pump.
THE WORK -
You're going to set a countdown timer for 20 minutes and work through 'The Devil Maker' complex as many times as possible. The catch? Each round you're going to add an additional rep to each part of the complex, upping the metabolic stress on those muscles and building your chest, back, shoulders and arms. Who say's you can't have it all?
AT SAYS -
'The mixture of controlled and explosive movements make for the perfect hybrid, upper-body workout. You can't rush the rows, you need to take them slowly to work your anti-rotational muscles, this is perfect for keeping the tension on your lats and upper back and forcing growth. Take the same approach with your push-ups, using the extra range of motion the dumbbells afford you to focus on getting a big stretch through your chest. As soon as you hit your devil's press it's time to push the throttle, transferring power from your hips to explode the bells overhead, before lowering them under control for a muscle building dose of eccentric work for your shoulders.'
1. Push-ups on dumbbells x 1,2,3,4... etc.
Create a strong plank position, with your core tight and hands on your dumbbells, stacked below your shoulders. Bend your elbows to bring your chest to the floor, feeling for a stretch through your pecs. Keep your elbows close to your body as you push back up explosively, repeat.
2. Renegade row x 1,2,3,4...etc. (each side)
After your final push-up, remain in your strong plank position, moving your feet slightly wider apart. Shifting your weight onto your left hand, row the right dumbbell towards your hip whilst actively pushing the left dumbbell away. Pause briefly, then lower the weight under control. Perform all prescribed reps on one side before switching.
3. Devil's press x 1,2,3,4...etc.
Still gripping both dumbbells, jump your legs towards your chest as if performing a burpee. As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead. Lower under control to your shoulders, then to the floor.