Bulgarian split squat w/ OH press, and T-pushups - JP Fitness Forums

David1991 · 04-29-2008, 05:33 AM

1. For bulgarian split squats with shoulder press are we supposed to choose a weight that we can OH press 12 times on both sides with a total of 24 reps per set on OH press? i did that today and it was so easy for my legs, like i wasn't doing anything for them

2. For T-pushups is there any way i can add intensity for my chest? u could hold a dumbell when going up but that only adds intensity for the torso and not the pecs.

Hunter · 05-02-2008, 07:21 AM

1. Yes. The point of the exercise is to get your entire body involved. While it might not seem as difficult for your lower body, you are working harder by engaging multiple large muscle groups, thus creating more of a metabolic demand.

2. You could do the push-ups explosively, to the point where your hands are almost leaving the ground. Have you tried them with db's? I think you'll find that it does engage your chest more because with your hands slightly elevated, you can go deeper, or in other words, you get a bigger range of motion.

David1991 · 05-02-2008, 07:24 AM

Quote:

Originally Posted by Hunter

1. Yes. The point of the exercise is to get your entire body involved. While it might not seem as difficult for your lower body, you are working harder by engaging multiple large muscle groups, thus creating more of a metabolic demand.

what about doing one side of shoulders at a time so i can go twice as heavy (but still holding weight on the other side)?

Quote:

Originally Posted by Hunter

2. You could do the push-ups explosively, to the point where your hands are almost leaving the ground. Have you tried them with db's? I think you'll find that it does engage your chest more because with your hands slightly elevated, you can go deeper, or in other words, you get a bigger range of motion.

well thats mainly gonna work my torso and i doubt i could use much more than maybe 10lb. which wont elevate me more. i'm not really sure

Hunter · 05-02-2008, 09:19 AM

Quote:

Originally Posted by David1991

what about doing one side of shoulders at a time so i can go twice as heavy (but still holding weight on the other side)?

Give it a try. Should be an interesting balancing act.

Would you press with the same leg and arm (i.e. left-left) or opposite (left-right)?

Quote:

Originally Posted by David1991

well thats mainly gonna work my torso and i doubt i could use much more than maybe 10lb. which wont elevate me more. i'm not really sure

I'll stick with my other recommendation - go for speed. The goal is to make it as challenging as possible while completing the prescribed set/rep scheme - you can add weight and/or speed to this exercise to make it more challenging.

David1991 · 05-02-2008, 09:47 AM

Quote:

Originally Posted by Hunter

Give it a try. Should be an interesting balancing act.

Would you press with the same leg and arm (i.e. left-left) or opposite (left-right)?

I'll stick with my other recommendation - go for speed. The goal is to make it as challenging as possible while completing the prescribed set/rep scheme - you can add weight and/or speed to this exercise to make it more challenging.

alright, it couldnt hurt to try, thanks. as for the OH press i guess i would do the same side as the leg thats pressing but i'll have to see how balancing works

btw do u know about increasing for supine hip extension with leg curl? its so easy even with my hands to the side so i tried a weighted ball and it just rolled off and i put a dumbbell between my legs but it stopped me from being able to do the curling portion of it

Hunter · 05-02-2008, 01:10 PM

Crossing your arms over your chest increases the difficulty a bit. What about holding the ball on your stomach?

David1991 · 05-02-2008, 03:13 PM

Quote:

Originally Posted by Hunter

Crossing your arms over your chest increases the difficulty a bit. What about holding the ball on your stomach?

that doesnt really help much and if i dont have my elbows down i cant balance. but not being able to balance doesnt increase tension for my lower back and hamstrings

Superset · 05-02-2008, 06:20 PM

Quote:

Originally Posted by David1991

btw do u know about increasing for supine hip extension with leg curl?

Try the single-leg version of the exercise. That's what I did, and I quickly discovered how much weaker my left hamstrings were... but that evened up after a couple of weeks.

David1991 · 05-02-2008, 06:22 PM

Quote:

Originally Posted by Superset

Try the single-leg version of the exercise. That's what I did, and I quickly discovered how much weaker my left hamstrings were... but that evened up after a couple of weeks.

ok i'll do that but then im just giving myself more rest time. it usually takes the full rest time just for me to get over to the other exercise and drink some water.

did u find that it was hard enough or still kind of easy? i just cant see how im supposed to progress with it after a certain point. thats why they (and t-push ups) annoy me.

Superset · 05-04-2008, 03:59 AM

Single-leg was definitely challenging enough for me. Just be careful to use strict form - your free leg will want to "kick" up to add momentum.

David1991 · 05-04-2008, 06:57 AM

ok thanks

by the way for T-pushups i put 2 bands over my back while doing them. it was definitely harder, i couldnt get the full 10 out on the last set.
the only problem is it looks wierd and at around my 8th rep it would fall on my neck lol