If you spend a lot of time sitting, you should do more pulling than pushing.
Why? Because the muscles in the front (front shoulders and chest) are already tight from sitting, dragging you forward, ruining your posture, and causing back pain.
The muscles in the back are weaker and need your help. If you keep training randomly and focus on, for example, push-ups, you'd just further support this imbalance, resulting in worse posture and more pain.
Think of a 2:1 ratio. Do two pull exercises for every push exercise across the week.
In practice, this would mean doing more - seated rows, lat pull-downs, pull-ups, deadlifts, or bent-over rows.
It would mean fewer push-ups, bench presses or chest flies.
I assume you do some sort of mobility work before your workouts. If you're sedentary, you want to focus on shoulder mobility, posture and stiff hips. A good 5-minute mobility routine can do it all.
You are busy, and you value your health and body. I bet you want to get the best ROI from the time you put into self-care.
Those little details can be the difference between you being on and off because you’re not seeing and feeling the benefits,
and being consistent because smart training makes you feel awesome, with a good posture and loving what you see in the mirror. You'd never want to stop if that was the case.
So, if you struggle with consistency, it’s not because you are a certain type of person. It’s because you haven’t been shown how to do this. How to train smart.
And who enjoys training without seeing changes? Absolutely nobody. So I don't blame you...
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