Author Topic: barbell bench press and shoulder press  (Read 5367 times)

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Flander

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Re: barbell bench press and shoulder press
« Reply #15 on: April 23, 2013, 05:03:43 am »
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You dont log anymore?

hey i do jsut that i've been busy the past few days. The routine's been awesome so far haha. with that, i just remembered i have a problem with doing dumbbell work . my workout begins with warmups and stuff, stretching, and then i'll drive to the gym nearby and have like a30minutes boxing and kicking practice sing a punchingbag.

while i may feel both my thumbs sometimes in punches when i throw a hook punch too hard for my knuckles to handle. that's still alright. just that I have injured my right thumb a couple of times when i was playing basketball 10months ago or so. As far as i can remember, i normally injure it when trying to steal or catch a bad pass, with my thumb poking the basketball.
 That has really made my right thumb a tonne weaker compared to my left. about 2 weeks ago before you gave me the new routine. i was doing back squats, shoulder presses, and tried supersetting back rows + dumbbell chest presses, which started about 15-30minutes after i trained in a 1hour personal training session for mma which consisted of lots of punches that wore my right thumb down.
When it came to dumbbell chest press, after getting the dumbbel up in the air and going down for my first rep,  bam, my right thumb couldnt take the load and i had to drop the weight. could've broken my thumb if i pushed longer.
I only notice this right thumb problem after starting mma training, particularly boxing. Of course, that day ti was 1hour of personal training, but i was training with lots of pad work.
Now, i train with a punching bag, heavier , but it also restricts the amount of force i can put into a punch since my knuckles arent that strong yet unlike training with pads, where i can go all out since the pads are light as shit.
Now that my knuckles and my punching techniques are getting better, i'm afraid that 30minutes could do the job of wearing down my right thumb enough for me to not be able to db chest press. Would some sort of push ups variation be alright?

cheers

You can do bb work no problem?

Sure, pushup variables are great.depending how strong you are this is how I would go about it.

Pushups 2max sets. If you can get 2x20 chest to tennisball stricts, do next exercise.
Diamond pushups 2 max sets. If you can do 2x20 stricts chest to tennisball/back of hands, do next.
Uneven pushups 2 max sets each side. Off hand on basketball. If you get 2x20 each side shoulder to basketball, do next.
1/2 one arm pushups 2 max sets each side. Basketball under chest. If you get 2x20 each side chest to ball, go next.
Lever pushups 2 max sets each side. Off hand on ball, roll ball out while keeping off hand arm straight. If you get 2x20 chest to tennisball each side, go next.
One arm pushups 2 max sets each side. Chest to tennisball.

On unilateral pushups, keep feet as close together as possible, to really challenge stability and core.

edit/ on all exercises keep feet close together.

PointerRyan

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Re: barbell bench press and shoulder press
« Reply #16 on: April 24, 2013, 08:58:30 am »
0
You dont log anymore?

hey i do jsut that i've been busy the past few days. The routine's been awesome so far haha. with that, i just remembered i have a problem with doing dumbbell work . my workout begins with warmups and stuff, stretching, and then i'll drive to the gym nearby and have like a30minutes boxing and kicking practice sing a punchingbag.

while i may feel both my thumbs sometimes in punches when i throw a hook punch too hard for my knuckles to handle. that's still alright. just that I have injured my right thumb a couple of times when i was playing basketball 10months ago or so. As far as i can remember, i normally injure it when trying to steal or catch a bad pass, with my thumb poking the basketball.
 That has really made my right thumb a tonne weaker compared to my left. about 2 weeks ago before you gave me the new routine. i was doing back squats, shoulder presses, and tried supersetting back rows + dumbbell chest presses, which started about 15-30minutes after i trained in a 1hour personal training session for mma which consisted of lots of punches that wore my right thumb down.
When it came to dumbbell chest press, after getting the dumbbel up in the air and going down for my first rep,  bam, my right thumb couldnt take the load and i had to drop the weight. could've broken my thumb if i pushed longer.
I only notice this right thumb problem after starting mma training, particularly boxing. Of course, that day ti was 1hour of personal training, but i was training with lots of pad work.
Now, i train with a punching bag, heavier , but it also restricts the amount of force i can put into a punch since my knuckles arent that strong yet unlike training with pads, where i can go all out since the pads are light as shit.
Now that my knuckles and my punching techniques are getting better, i'm afraid that 30minutes could do the job of wearing down my right thumb enough for me to not be able to db chest press. Would some sort of push ups variation be alright?

cheers

You can do bb work no problem?

Sure, pushup variables are great.depending how strong you are this is how I would go about it.

Pushups 2max sets. If you can get 2x20 chest to tennisball stricts, do next exercise.
Diamond pushups 2 max sets. If you can do 2x20 stricts chest to tennisball/back of hands, do next.
Uneven pushups 2 max sets each side. Off hand on basketball. If you get 2x20 each side shoulder to basketball, do next.
1/2 one arm pushups 2 max sets each side. Basketball under chest. If you get 2x20 each side chest to ball, go next.
Lever pushups 2 max sets each side. Off hand on ball, roll ball out while keeping off hand arm straight. If you get 2x20 chest to tennisball each side, go next.
One arm pushups 2 max sets each side. Chest to tennisball.

On unilateral pushups, keep feet as close together as possible, to really challenge stability and core.

edit/ on all exercises keep feet close together.

yes barbell no proble mat all.

hmm i dont have ab asketball at gym gues i'll use the medicine ball or something.

man that sure is challenging. how long to rest between sets for those? i couldo do 12inch elevated pushups shoulder width for 12 all the way down. diamons woul be challenging though since my arms are the weak link. thanks again:)

Flander

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Re: barbell bench press and shoulder press
« Reply #17 on: April 24, 2013, 01:59:26 pm »
0
You dont log anymore?

hey i do jsut that i've been busy the past few days. The routine's been awesome so far haha. with that, i just remembered i have a problem with doing dumbbell work . my workout begins with warmups and stuff, stretching, and then i'll drive to the gym nearby and have like a30minutes boxing and kicking practice sing a punchingbag.

while i may feel both my thumbs sometimes in punches when i throw a hook punch too hard for my knuckles to handle. that's still alright. just that I have injured my right thumb a couple of times when i was playing basketball 10months ago or so. As far as i can remember, i normally injure it when trying to steal or catch a bad pass, with my thumb poking the basketball.
 That has really made my right thumb a tonne weaker compared to my left. about 2 weeks ago before you gave me the new routine. i was doing back squats, shoulder presses, and tried supersetting back rows + dumbbell chest presses, which started about 15-30minutes after i trained in a 1hour personal training session for mma which consisted of lots of punches that wore my right thumb down.
When it came to dumbbell chest press, after getting the dumbbel up in the air and going down for my first rep,  bam, my right thumb couldnt take the load and i had to drop the weight. could've broken my thumb if i pushed longer.
I only notice this right thumb problem after starting mma training, particularly boxing. Of course, that day ti was 1hour of personal training, but i was training with lots of pad work.
Now, i train with a punching bag, heavier , but it also restricts the amount of force i can put into a punch since my knuckles arent that strong yet unlike training with pads, where i can go all out since the pads are light as shit.
Now that my knuckles and my punching techniques are getting better, i'm afraid that 30minutes could do the job of wearing down my right thumb enough for me to not be able to db chest press. Would some sort of push ups variation be alright?

cheers

You can do bb work no problem?

Sure, pushup variables are great.depending how strong you are this is how I would go about it.

Pushups 2max sets. If you can get 2x20 chest to tennisball stricts, do next exercise.
Diamond pushups 2 max sets. If you can do 2x20 stricts chest to tennisball/back of hands, do next.
Uneven pushups 2 max sets each side. Off hand on basketball. If you get 2x20 each side shoulder to basketball, do next.
1/2 one arm pushups 2 max sets each side. Basketball under chest. If you get 2x20 each side chest to ball, go next.
Lever pushups 2 max sets each side. Off hand on ball, roll ball out while keeping off hand arm straight. If you get 2x20 chest to tennisball each side, go next.
One arm pushups 2 max sets each side. Chest to tennisball.

On unilateral pushups, keep feet as close together as possible, to really challenge stability and core.

edit/ on all exercises keep feet close together.

yes barbell no proble mat all.

hmm i dont have ab asketball at gym gues i'll use the medicine ball or something.

man that sure is challenging. how long to rest between sets for those? i couldo do 12inch elevated pushups shoulder width for 12 all the way down. diamons woul be challenging though since my arms are the weak link. thanks again:)

Stick to he short rest cycles. 1-2min max. If you can do less than 5 diamonds, narrow the normal pushup a bit, so you do a wide diamond/narrow pushup.

Med ball is fine. Thats what I use.

PointerRyan

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Re: barbell bench press and shoulder press
« Reply #18 on: April 26, 2013, 01:30:17 am »
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lol i actually could do 2sets of 15diamond push usp all the way down. thansk again man:)

Flander

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Re: barbell bench press and shoulder press
« Reply #19 on: April 26, 2013, 02:25:17 am »
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lol i actually could do 2sets of 15diamond push usp all the way down. thansk again man:)

No problemo.

PointerRyan

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Re: barbell bench press and shoulder press
« Reply #20 on: May 24, 2013, 04:27:59 am »
0
You dont log anymore?

hey i do jsut that i've been busy the past few days. The routine's been awesome so far haha. with that, i just remembered i have a problem with doing dumbbell work . my workout begins with warmups and stuff, stretching, and then i'll drive to the gym nearby and have like a30minutes boxing and kicking practice sing a punchingbag.

while i may feel both my thumbs sometimes in punches when i throw a hook punch too hard for my knuckles to handle. that's still alright. just that I have injured my right thumb a couple of times when i was playing basketball 10months ago or so. As far as i can remember, i normally injure it when trying to steal or catch a bad pass, with my thumb poking the basketball.
 That has really made my right thumb a tonne weaker compared to my left. about 2 weeks ago before you gave me the new routine. i was doing back squats, shoulder presses, and tried supersetting back rows + dumbbell chest presses, which started about 15-30minutes after i trained in a 1hour personal training session for mma which consisted of lots of punches that wore my right thumb down.
When it came to dumbbell chest press, after getting the dumbbel up in the air and going down for my first rep,  bam, my right thumb couldnt take the load and i had to drop the weight. could've broken my thumb if i pushed longer.
I only notice this right thumb problem after starting mma training, particularly boxing. Of course, that day ti was 1hour of personal training, but i was training with lots of pad work.
Now, i train with a punching bag, heavier , but it also restricts the amount of force i can put into a punch since my knuckles arent that strong yet unlike training with pads, where i can go all out since the pads are light as shit.
Now that my knuckles and my punching techniques are getting better, i'm afraid that 30minutes could do the job of wearing down my right thumb enough for me to not be able to db chest press. Would some sort of push ups variation be alright?

cheers

You can do bb work no problem?

Sure, pushup variables are great.depending how strong you are this is how I would go about it.

Pushups 2max sets. If you can get 2x20 chest to tennisball stricts, do next exercise.
Diamond pushups 2 max sets. If you can do 2x20 stricts chest to tennisball/back of hands, do next.
Uneven pushups 2 max sets each side. Off hand on basketball. If you get 2x20 each side shoulder to basketball, do next.
1/2 one arm pushups 2 max sets each side. Basketball under chest. If you get 2x20 each side chest to ball, go next.
Lever pushups 2 max sets each side. Off hand on ball, roll ball out while keeping off hand arm straight. If you get 2x20 chest to tennisball each side, go next.
One arm pushups 2 max sets each side. Chest to tennisball.

On unilateral pushups, keep feet as close together as possible, to really challenge stability and core.

edit/ on all exercises keep feet close together.
A question regarding the pushups.
Uneven pushups 2 max sets each side. Off hand on basketball. If you get 2x20 each side shoulder to basketball, do next.
how wide should the push ups be for that? also off hand on basketball, one rep down and up, change sides, one rep down and up, taht's considered a rep or two?


cheers

LBSS

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Re: barbell bench press and shoulder press
« Reply #21 on: May 24, 2013, 12:57:28 pm »
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can you do the easier variations with strict form?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

PointerRyan

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Re: barbell bench press and shoulder press
« Reply #22 on: May 27, 2013, 02:05:42 am »
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can you do the easier variations with strict form?
I'm at diamond push ups strict form. should be able to reach 20-20 by end of this week.
my second set is normaly 15, gpause by getting out of the push up postion for a second and going back to my push ups immediately for 4reps.gonan workout today, should be able to do 5, and then hopefully 2sets of 20straight this fri

Flander

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Re: barbell bench press and shoulder press
« Reply #23 on: May 27, 2013, 03:21:40 am »
0
You dont log anymore?

hey i do jsut that i've been busy the past few days. The routine's been awesome so far haha. with that, i just remembered i have a problem with doing dumbbell work . my workout begins with warmups and stuff, stretching, and then i'll drive to the gym nearby and have like a30minutes boxing and kicking practice sing a punchingbag.

while i may feel both my thumbs sometimes in punches when i throw a hook punch too hard for my knuckles to handle. that's still alright. just that I have injured my right thumb a couple of times when i was playing basketball 10months ago or so. As far as i can remember, i normally injure it when trying to steal or catch a bad pass, with my thumb poking the basketball.
 That has really made my right thumb a tonne weaker compared to my left. about 2 weeks ago before you gave me the new routine. i was doing back squats, shoulder presses, and tried supersetting back rows + dumbbell chest presses, which started about 15-30minutes after i trained in a 1hour personal training session for mma which consisted of lots of punches that wore my right thumb down.
When it came to dumbbell chest press, after getting the dumbbel up in the air and going down for my first rep,  bam, my right thumb couldnt take the load and i had to drop the weight. could've broken my thumb if i pushed longer.
I only notice this right thumb problem after starting mma training, particularly boxing. Of course, that day ti was 1hour of personal training, but i was training with lots of pad work.
Now, i train with a punching bag, heavier , but it also restricts the amount of force i can put into a punch since my knuckles arent that strong yet unlike training with pads, where i can go all out since the pads are light as shit.
Now that my knuckles and my punching techniques are getting better, i'm afraid that 30minutes could do the job of wearing down my right thumb enough for me to not be able to db chest press. Would some sort of push ups variation be alright?

cheers

You can do bb work no problem?

Sure, pushup variables are great.depending how strong you are this is how I would go about it.

Pushups 2max sets. If you can get 2x20 chest to tennisball stricts, do next exercise.
Diamond pushups 2 max sets. If you can do 2x20 stricts chest to tennisball/back of hands, do next.
Uneven pushups 2 max sets each side. Off hand on basketball. If you get 2x20 each side shoulder to basketball, do next.
1/2 one arm pushups 2 max sets each side. Basketball under chest. If you get 2x20 each side chest to ball, go next.
Lever pushups 2 max sets each side. Off hand on ball, roll ball out while keeping off hand arm straight. If you get 2x20 chest to tennisball each side, go next.
One arm pushups 2 max sets each side. Chest to tennisball.

On unilateral pushups, keep feet as close together as possible, to really challenge stability and core.

edit/ on all exercises keep feet close together.
A question regarding the pushups.
Uneven pushups 2 max sets each side. Off hand on basketball. If you get 2x20 each side shoulder to basketball, do next.
how wide should the push ups be for that? also off hand on basketball, one rep down and up, change sides, one rep down and up, taht's considered a rep or two?


cheers

Hands under shoulders.

What you describe is two reps. Personally I would rep out one side at a time, but you can do it your way as well.

PointerRyan

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Re: barbell bench press and shoulder press
« Reply #24 on: May 27, 2013, 10:14:03 am »
0
You dont log anymore?

hey i do jsut that i've been busy the past few days. The routine's been awesome so far haha. with that, i just remembered i have a problem with doing dumbbell work . my workout begins with warmups and stuff, stretching, and then i'll drive to the gym nearby and have like a30minutes boxing and kicking practice sing a punchingbag.

while i may feel both my thumbs sometimes in punches when i throw a hook punch too hard for my knuckles to handle. that's still alright. just that I have injured my right thumb a couple of times when i was playing basketball 10months ago or so. As far as i can remember, i normally injure it when trying to steal or catch a bad pass, with my thumb poking the basketball.
 That has really made my right thumb a tonne weaker compared to my left. about 2 weeks ago before you gave me the new routine. i was doing back squats, shoulder presses, and tried supersetting back rows + dumbbell chest presses, which started about 15-30minutes after i trained in a 1hour personal training session for mma which consisted of lots of punches that wore my right thumb down.
When it came to dumbbell chest press, after getting the dumbbel up in the air and going down for my first rep,  bam, my right thumb couldnt take the load and i had to drop the weight. could've broken my thumb if i pushed longer.
I only notice this right thumb problem after starting mma training, particularly boxing. Of course, that day ti was 1hour of personal training, but i was training with lots of pad work.
Now, i train with a punching bag, heavier , but it also restricts the amount of force i can put into a punch since my knuckles arent that strong yet unlike training with pads, where i can go all out since the pads are light as shit.
Now that my knuckles and my punching techniques are getting better, i'm afraid that 30minutes could do the job of wearing down my right thumb enough for me to not be able to db chest press. Would some sort of push ups variation be alright?

cheers

You can do bb work no problem?

Sure, pushup variables are great.depending how strong you are this is how I would go about it.

Pushups 2max sets. If you can get 2x20 chest to tennisball stricts, do next exercise.
Diamond pushups 2 max sets. If you can do 2x20 stricts chest to tennisball/back of hands, do next.
Uneven pushups 2 max sets each side. Off hand on basketball. If you get 2x20 each side shoulder to basketball, do next.
1/2 one arm pushups 2 max sets each side. Basketball under chest. If you get 2x20 each side chest to ball, go next.
Lever pushups 2 max sets each side. Off hand on ball, roll ball out while keeping off hand arm straight. If you get 2x20 chest to tennisball each side, go next.
One arm pushups 2 max sets each side. Chest to tennisball.

On unilateral pushups, keep feet as close together as possible, to really challenge stability and core.

edit/ on all exercises keep feet close together.
A question regarding the pushups.
Uneven pushups 2 max sets each side. Off hand on basketball. If you get 2x20 each side shoulder to basketball, do next.
how wide should the push ups be for that? also off hand on basketball, one rep down and up, change sides, one rep down and up, taht's considered a rep or two?


cheers

Hands under shoulders.

What you describe is two reps. Personally I would rep out one side at a time, but you can do it your way as well.

ah that sounds hard. narrow grip. so to do it your way it'll be 10 each side yeah? wouldnt that tire out one arm and affeect ur pushups when u sqitch sides?
also,hands under shoulders, when you are at your bottom position, your arms would be very close or touching the side of your body, and your palms are slightly wider than shoulder width?

Flander

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Re: barbell bench press and shoulder press
« Reply #25 on: May 28, 2013, 04:36:45 pm »
0
You dont log anymore?

hey i do jsut that i've been busy the past few days. The routine's been awesome so far haha. with that, i just remembered i have a problem with doing dumbbell work . my workout begins with warmups and stuff, stretching, and then i'll drive to the gym nearby and have like a30minutes boxing and kicking practice sing a punchingbag.

while i may feel both my thumbs sometimes in punches when i throw a hook punch too hard for my knuckles to handle. that's still alright. just that I have injured my right thumb a couple of times when i was playing basketball 10months ago or so. As far as i can remember, i normally injure it when trying to steal or catch a bad pass, with my thumb poking the basketball.
 That has really made my right thumb a tonne weaker compared to my left. about 2 weeks ago before you gave me the new routine. i was doing back squats, shoulder presses, and tried supersetting back rows + dumbbell chest presses, which started about 15-30minutes after i trained in a 1hour personal training session for mma which consisted of lots of punches that wore my right thumb down.
When it came to dumbbell chest press, after getting the dumbbel up in the air and going down for my first rep,  bam, my right thumb couldnt take the load and i had to drop the weight. could've broken my thumb if i pushed longer.
I only notice this right thumb problem after starting mma training, particularly boxing. Of course, that day ti was 1hour of personal training, but i was training with lots of pad work.
Now, i train with a punching bag, heavier , but it also restricts the amount of force i can put into a punch since my knuckles arent that strong yet unlike training with pads, where i can go all out since the pads are light as shit.
Now that my knuckles and my punching techniques are getting better, i'm afraid that 30minutes could do the job of wearing down my right thumb enough for me to not be able to db chest press. Would some sort of push ups variation be alright?

cheers

You can do bb work no problem?

Sure, pushup variables are great.depending how strong you are this is how I would go about it.

Pushups 2max sets. If you can get 2x20 chest to tennisball stricts, do next exercise.
Diamond pushups 2 max sets. If you can do 2x20 stricts chest to tennisball/back of hands, do next.
Uneven pushups 2 max sets each side. Off hand on basketball. If you get 2x20 each side shoulder to basketball, do next.
1/2 one arm pushups 2 max sets each side. Basketball under chest. If you get 2x20 each side chest to ball, go next.
Lever pushups 2 max sets each side. Off hand on ball, roll ball out while keeping off hand arm straight. If you get 2x20 chest to tennisball each side, go next.
One arm pushups 2 max sets each side. Chest to tennisball.

On unilateral pushups, keep feet as close together as possible, to really challenge stability and core.

edit/ on all exercises keep feet close together.
A question regarding the pushups.
Uneven pushups 2 max sets each side. Off hand on basketball. If you get 2x20 each side shoulder to basketball, do next.
how wide should the push ups be for that? also off hand on basketball, one rep down and up, change sides, one rep down and up, taht's considered a rep or two?


cheers

Hands under shoulders.

What you describe is two reps. Personally I would rep out one side at a time, but you can do it your way as well.

ah that sounds hard. narrow grip. so to do it your way it'll be 10 each side yeah? wouldnt that tire out one arm and affeect ur pushups when u sqitch sides?
also,hands under shoulders, when you are at your bottom position, your arms would be very close or touching the side of your body, and your palms are slightly wider than shoulder width?

Yeah it tires out one side first. You can do it your way. Might be better. I just dont want to switch all the time.

At bottom position the hand on the ball touch my shoulder.

PointerRyan

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Re: barbell bench press and shoulder press
« Reply #26 on: July 22, 2013, 08:38:36 am »
0
You dont log anymore?

hey i do jsut that i've been busy the past few days. The routine's been awesome so far haha. with that, i just remembered i have a problem with doing dumbbell work . my workout begins with warmups and stuff, stretching, and then i'll drive to the gym nearby and have like a30minutes boxing and kicking practice sing a punchingbag.

while i may feel both my thumbs sometimes in punches when i throw a hook punch too hard for my knuckles to handle. that's still alright. just that I have injured my right thumb a couple of times when i was playing basketball 10months ago or so. As far as i can remember, i normally injure it when trying to steal or catch a bad pass, with my thumb poking the basketball.
 That has really made my right thumb a tonne weaker compared to my left. about 2 weeks ago before you gave me the new routine. i was doing back squats, shoulder presses, and tried supersetting back rows + dumbbell chest presses, which started about 15-30minutes after i trained in a 1hour personal training session for mma which consisted of lots of punches that wore my right thumb down.
When it came to dumbbell chest press, after getting the dumbbel up in the air and going down for my first rep,  bam, my right thumb couldnt take the load and i had to drop the weight. could've broken my thumb if i pushed longer.
I only notice this right thumb problem after starting mma training, particularly boxing. Of course, that day ti was 1hour of personal training, but i was training with lots of pad work.
Now, i train with a punching bag, heavier , but it also restricts the amount of force i can put into a punch since my knuckles arent that strong yet unlike training with pads, where i can go all out since the pads are light as shit.
Now that my knuckles and my punching techniques are getting better, i'm afraid that 30minutes could do the job of wearing down my right thumb enough for me to not be able to db chest press. Would some sort of push ups variation be alright?

cheers

You can do bb work no problem?

Sure, pushup variables are great.depending how strong you are this is how I would go about it.

Pushups 2max sets. If you can get 2x20 chest to tennisball stricts, do next exercise.
Diamond pushups 2 max sets. If you can do 2x20 stricts chest to tennisball/back of hands, do next.
Uneven pushups 2 max sets each side. Off hand on basketball. If you get 2x20 each side shoulder to basketball, do next.
1/2 one arm pushups 2 max sets each side. Basketball under chest. If you get 2x20 each side chest to ball, go next.
Lever pushups 2 max sets each side. Off hand on ball, roll ball out while keeping off hand arm straight. If you get 2x20 chest to tennisball each side, go next.
One arm pushups 2 max sets each side. Chest to tennisball.

On unilateral pushups, keep feet as close together as possible, to really challenge stability and core.

edit/ on all exercises keep feet close together.

something weird. i find lever pushups easeir than 1/2one arm pushups. cant even do one 1/2one arm pushups.