Learn how to optimize your training with 100 push ups a day!
Many people don’t realize just how many parts of the body a push-up effects. For example, push-ups work for your fingers and hands. Push-ups also work your biceps, triceps, shoulders, and forearms. And do not forget that push-ups work your upper and lower back, and even your abdominal muscles. In addition, they strengthen your leg muscles, including your hamstrings, quads, and calves.
This Chest Workout Will Challenge Your Entire Body, Boost Metabolism, will help in gaining power, strength, and muscle size. Make sure to warm-up your chest, shoulders and back prior to the workout. Repeat if you have extra time. For further detail instructions, you can also watch instructions video on his YT Channel.
1-Weighted push ups
There are lots of ways to make the classic pushup more difficult. You can elevate your feet, put your hands closer together, lift one leg, or place your hands on an unstable surface. But if you really want to hammer your chest, core, and arms, don’t be afraid to add some weight.
2-Incline Push ups Upper chest
Incline push-ups are the perfect compromise if you find that a standard push up is too difficult, or you have trouble easily getting down to the floor (and back up again) or for those with a shoulder, wrist or hand injury. Incline push-ups can allow you to progress from a simple “push away” from a nearly standing position using a wall and then moving to a countertop, or a table, a sturdy chair, and eventually to a low step or bench. This simple movement targets the main muscles of the chest, the pectoralis major and minor.
3-Decline push-ups Lower chest
The decline push up is an advanced upper body exercise that targets the muscles of the chest, the shoulders, back, and arms.
In addition, maintaining the proper rigid body position requires a fair amount of strength and stability through the entire core, legs, and back. Adding this exercise to your upper body strength training routine is a nice alternative to performing a basic push up, plus, you don’t need a lot of equipment. All you need is a bench, a step, a curb, a sturdy chair or some other solid object you can rest your feet on which gives you a bit more body weight while doing a standard push up.
4-Wide Incline Push-ups
Push-ups are a favorite exercise both inside and outside of the gym. This movement, which requires no equipment and only your body weight, is a key marker in physical fitness tests and upper body strength development. While push-ups train both your strength and endurance, it’s their versatility as a compound exercise, or multi-joint exercise, that makes them so valuable in a fitness routine.
5-Diamond Push ups exercise
Some of the diamond push up benefits are strong triceps, strong chest, strong front part of your deltoids and also a variant that is often overlooked: A strong core. As you can see the diamond push up benefits are quite awesome and it makes it an exercise definitely worth to master.
If you are looking for further workouts at home with no EQUIPMENTS, you can check out our articles Burn CHEST FATs.