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One Exercise That Works Most of Your Upper Body

If you read this blog often, you already know that BiPro is perfect for strength training because the whey protein isolate supplement contains 20 grams of protein per serving and all three BCAAs. But before enjoying a post-exercise protein shake, what’s the best way to work your whole upper body and make gains?

When it comes to upper body workouts, there are so many different things you can do: Bench press to work your chest, curls to target your biceps or dips to engage the triceps. The exercise pictured above is particularly great because it works multiple upper body muscle groups all at once!

The move is called the “pushup and row.” Here’s how it works:

  1. Start in normal pushup position, but with hexagonal dumbbells or kettlebells in each of your hands. Just like a normal pushup, be sure your body is in a straight plank position. (Note: Be careful when trying this workout with circular dumbbells as they may roll and not be as stable!)
  2. Go down toward the ground just like a regular pushup.
  3. Come back up and balance on one hand. At this point of the workout, you’ll really feel your shoulders working.
  4. Pull the other dumbbell up with the opposite hand, while maintaining that straight plank position.

If you need a better visual, the exercise is demonstrated here by Men’s Health. People who don’t work their upper body often may have difficulty with this move at first. Don’t get discouraged, because the pushup and row can be done with weights as light as two pounds if necessary!

Bonus: This move also works your core! You’ll notice that the workout takes much longer than a standard set of 10 pushups, keeping your core engaged for a sustained period of time.

After a tough workout like this, make sure to have some protein for muscle recovery. Research shows that the body needs more post-workout protein than normal after weightlifting workouts that engage multiple muscle groups. Have some BiPro protein powder with water or milk. If you want an on-the-go fruit-flavored option, then try a refreshing BiPro Protein Water.

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