7 Push Workouts To Stay In Great Shape For BJJ

Although it is a predominantly lower-body workout, Brazilian jiu-jitsu still places great strain on the upper body. The constant pressure on your arms and shoulders can be exhausting, especially if you’re new to jiu-jitsu or returning after an extended break. But with the proper routine and dedication, you can strengthen your upper body while shedding those last few pounds before your next training session. Stay in shape for BJJ with these 7 push workouts. These push day workouts will not only build up your strength but also help you shed excess fat from your arms and shoulders. Below are some of the best push day workouts strengthen your upper body for BJJ:

What Are Push Workouts?

Push day workouts are just as they sound – movements where you are “pushing.” On a push day, you train all of the upper body muscles that are best trained with a push motion. These muscles include the chest, triceps, and shoulders. On the contrary, a “pull” day trains the opposite, the muscles that are best trained with a pull motion. These include the back and the bicep muscles.

Best Push Day Workouts:

Flat Bench Press

The flat bench press is a tried and true exercise that targets your chest, shoulders, and triceps, making it a perfect way to warm up for jiu-jitsu. To do this exercise: 

1. Lie on a bench with your feet flat on the floor and your back pressed against the bench. 
2. Use a barbell or two dumbbells and hold them above your chest with an over-handed grip. 
3. Slowly lower the weight until your upper arms are parallel to your torso. When you push the barbell back up, make sure to squeeze your chest muscles at the top of the lift to maximize the benefit of the exercise. 
4. To increase the difficulty of the movement, you can add weight.

Incline Bench Press

The incline bench press is almost identical to the flat bench press, except that you’ll use an incline bench. In this way, you can target your upper chest and shoulders more effectively. This is one of the top push day workouts! To do this exercise:

1. Lie on an incline bench with your feet flat on the floor, back pressed against the bench.
2. Use a barbell or dumbbells and hold them above your chest with an over-handed grip.
3. Slowly lower the weight until your upper arms are parallel to your torso.
4. Use your chest muscles to push the weight back up.
5. Use a muscular contraction at the top of the lift to maximize the benefit of this exercise.

Resistance Band Push Ups

The push-up is a classic exercise that can be modified to target different areas of your upper body. Performing one of these variations can help you build strength in your chest, shoulders, and triceps while improving your core strength and stability. They can be done almost anywhere, making them a convenient exercise to add to your daily routine. One great variation to add to your push day workout routine is the resistance band push-up. To do this exercise: 

1. Loop the resistance band around your back, over your arms, and around the palm of your hands. 
2. Get into a standard push-up position. Place your palms on the ground slightly wider than shoulder width and get into a plank position. 
3. Squeeze your core and glutes. 
4. Lower yourself down by bending at the elbow – go down to about 90˚
5. Press through the palm of your hands back into starting position. 

Standing Shoulder Press

The shoulder press is a compound exercise that targets your shoulders and triceps, making it an ideal exercise for jiu-jitsu practitioners. To do this movement, you can either use a barbell or dumbbells. 

1. Stand with your feet shoulder-width apart, and your knees slightly bent. 
2. Press the weight overhead until your arms are extended. 
3. Slowly lower the weight until your arms are back at your sides. 
4. You can add weight to make this exercise more challenging. 

This exercise can also be performed sitting on a flat or incline bench. This will change the muscle activated slightly. 

Dips

Dips are an effective exercise for your chest, shoulders, and triceps, making them the perfect addition to your push day workout routine. You can use a bench or a chair with a sturdy frame to do this exercise. 

1. Place your hands on the edge of the bench with your arms extended and your feet on the floor. 
2. Slowly lower yourself until your elbows are 90 degrees, and then push yourself back up. 
3. Make sure to perform this routine at a low-to-moderate intensity, so you don’t risk injury. 

Lateral Raises

Lateral raises are a compound exercise that targets your shoulders and triceps. To do this exercise, you can use dumbbells or a cable machine. 

1. Stand with your feet shoulder-width apart, and your knees slightly bent. 
2. Hold the weight above your head with your upper arms parallel to the floor. 
3. Lower the weight until your arms are at your sides. 
4. Lift the weight back up to the start position. 
5. Make sure to perform this routine at a low-to-moderate intensity, so you don’t risk injury. 

Skull Crushers

Skull crushers are a compound exercise that targets your triceps. These are a great addition to your push day workouts. You can use a barbell or a pair of dumbbells to do this movement. 

1. Stand with your feet shoulder-width apart, and your knees slightly bent. 
2. Hold the weight above your head with your upper arms parallel to the floor. 
3. Slowly lower the weight until your forearms are parallel to the floor.
4. Lift the weight back to the start position. 

Conclusion

There are many benefits to staying in shape for jiu-jitsu and for your health as a whole. Having a steady cardio and workout routine while maintaining a balanced diet can help you prevent diseases and diseases, reduce stress, improve your mental health, and even help you lose weight. While jiu-jitsu is a great workout, it does rely heavily on your lower body muscles. With the proper upper body routine, you can strengthen your upper body while shedding a few extra pounds. With these push day workouts, you can build up your upper body while shedding unwanted fat.