You'll find that in fitness, as in life, you need to strike the perfect balance. You can't spend all day performing the same motions, or types of motions and expect stellar results. This is especially true when it comes to training the upper body -because of the unique way the arms generate force.
For the most part, the lower body or legs, just push off the ground to move us around. All force is exerted in a pushing fashion. Whether it's walking, jumping or whatever - our feet push against the earth and we move.
We also have the ability to push with our upper bodies. Every day on the job firefighters push against a pry bar, or halligan-tool when forcing a locked door they urgently need to get past, or push overhead when raising a portable ladder to pluck a trapped occupant out of a third story window.
But via the miraculous mechanism of our hands, and our ability to hold or grip, our upper bodies can exert a tremendous amount of pulling force as well. Operating a hose line-you pull the line into your body, or when searching for hidden fire -you pull down a plaster ceiling with a 6 foot hook.
As firefighters, we're also very busy people -and it's hard to cover all the bases with limited time and equipment. Well, right here and now, I'll take the guess work out of your upper body workout, and get you out of the gym in 15 minutes using basic equipment.
The Push and Pull Routine is based on balance. The goal is to achieve equal strength and toning benefits over the entire upper body, so you'll be able to handle anything that comes your way on the fire ground. In order to accomplish this, we'll perform two multi-purpose exercises that represent the yin and yang of upper body strength training.
Basics
- Before beginning spend 3 to 5 minutes warming up. This can either be short walk, ride on a stationary bike, or even marching or jogging in place.
- Do three sets of each exercise. The first set should be done with a weight or resistance light enough so as to allow you to complete 20 repetitions.
- Add resistance on sets 2 and 3, so as to hit muscle fatigue at about 10 to 15 reps.
- Muscle fatigue is defined as the point in the set where you feel some local discomfort or burn in the muscles being worked.
Rest about 1 minute between sets.
Shorter rest between sets (less than one minute), and lighter weight with many reps (greater than 12), will promote more toning and endurance, while longer rests (up to 3 minutes) and heavier weight with fewer reps (less than 10) will tend to build more muscle mass.
Bench Press or Push Phase
The most universal of all upper body pushing exercises. In order to get a good overall upper body workout you simply have to do some form of bench press.
Exercise 1. Bench Press with Dumbbell
Chest, Shoulders, Arms (Pectorals, Deltoids, Triceps)
- Lie supine (flat on your back) on your bench holding dumbbells at your shoulders (elbows bent), feet planted firmly on the floor.
- Exhale and press both dumbbells straight up and towards the ceiling.
- Inhale and slowly lower weights to the starting position.
- Repeat to muscle fatigue.
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Trainer's Notes:
To increase intensity either use heavier dumbbells, or perform the lift very slowly, to a count of four on the exhalation and eight on the inhalation phase.
Row or Pull Phase
All day, every day we pull objects into our bodies. Rowing mimics this motion nicely.
Exercise 2. Cable Row with Resistance Tubing
Back, Arms(Lattisimus Dorsi, Rhomboids, Biceps)
- Sit on the floor legs straight out in front of you, upper body upright and the resistance tubing anchored around your feet.
- Grab onto the ends of the tubing with both hands, exhale and pull into your abdomen.
- Inhale as you slowly return to the starting position.
- Repeat to muscle fatigue.
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Trainer's Notes:
The exercise is shown using resistance tubing, but could be easily adapted to a cable row machine. The principles and motions remain the same. Resistance tubing or bands comes in various resistance levels, and can be found at your local sporting good store or online for a very reasonable price.
The Push and Pull routine can be combined with other aerobic, strength and flexibility programs as found on FireFightersWorkout.com, and in The Firefighter's Workout Book. The Firefighter's Workout Book contains over 50 illustrated exercises and routines for every level of fitness.
Consult with your doctor before embarking any new exercise program.
Related:
The Firefighter's Workout Book contains over 50 illustrated exercises and routines, including strength, aerobic and stretching programs for every level of fitness.
