I’ve had rotator cuff problems in both shoulders, but both appear to be fixed. But in the process, I discovered that I have arthritis in one shoulder. The sports doc advised me to avoid heavy, single rep lifts in anything that could cause shoulder problems, such as the bench press. (A bit of a disappointment, because with the rotator cuff fixed, I was looking forward to increasing my bench press - oh well, growing old sucks).
So I’ll keep doing it, but stick with relatively light weights.
One exercise I hadn’t done in ages is pushups. I have enjoyed getting back into them, and was wondering how they would work best in a routine that included bench press, dumbbell bench press, dips and flys. As a warmup? I would like to increase the number of them that I can do, would one long set before a weight workout be a good way of doing that? Or several maximum-number sets? (which would most likely be decreasing in number).
Also, should high rep exercises be done as frequently as heavier ones? (I generally do each weight exercise twice a week). Or more often?
Assuming you have good strength then regular push ups would be more of an endurance set. Just mix in as part of a variety; I know of no studies that show any advantage or disadvantage of doing such work at the start or at the end. The only comment that I’d make specific to your circumstance is to protect your shoulder by using a variety of different sorts of push up from regular, to pseudo planche push ups, and specifically serratus plank push ups. Not a push up, but frog stand may be something you’d like too.
I’m not really fluent in endurance exercise, except for running, which I have done as often as daily. Should pushups be done more frequently than heavy weight training (assuming that I’m trying to increase the number I can do)?
Good luck on your workout routines.
have you ever heard of this website?
They have a weekly routine (3x per week) to get you doing more pushups.
Their method is different with about 4 small sets and one max set.
I hesitate to recommend it right off because I myself have never tried it and you recovering from your injury.
Push-ups are a pretty fantastic, low-cost exercise. You won’t gain much muscle growth from them (maybe a little if you start off particularly weak) but they will tone your arms and shoulders fantastically. More the triceps than the biceps, though.
A few years ago I gave myself a little “program”. It sounds a little stupid, but it worked. Basically, when at home, any time I went for a wee I had to do 40 pushups first. A few weeks of this, and I could really see and feel the difference.
Obviously, for some 40 pushups would be too trivial, and for others it would be too much. So you kinda have to find your “most you can possibly do in one go” number, and then stick to it.
In the course of my workouts I end up doing a lot of different pushup variations, many of which work your core in addition to the normal pushup muscles.
Feet-elevated on something stationary or a balance ball or TRX straps for more challenge.
Burpee w/pushup
Pushup with one hand on a small medicine ball (roll ball back and forth to alternate sides)
Pushup with hands on a balance ball or bosu.
Walking plank pushups (.