Exercises of chest




Because chest exercises require you to do a “push” movement, they are one of the best exercises you can perform using only your bodyweight.

Basic Pushup (Targets chest, triceps, and shoulders):
Lie with your chest down and hands shoulder width apart. Your palms should be flat on the ground.
Make sure your back is flat and your legs are straight. Use your toes and your arms to elevate your body off the floor. Also look forward, do not look down.
Slowly lower your body towards the floor, again, keeping your back flat. Go down until your upper arm (area between your elbow and shoulder) is at least parallel to the floor. Do not touch your chest to the floor.
Rise back up, but do not fully straighten your arms. Maintain at least a slight bend in your elbows.
Your breathing is very important here too. You should be inhaling on the way down and exhaling on the way up.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

*Note: I am not a believer in touching your chest to the floor or fully straightening your arms. By avoiding both, you will maintain constant pressure on your targeted muscles. If your arms become stiff, or your chest is lying on the ground, your muscles are at a rest position. Your muscles don’t get the best possible workout and by constantly straightening your arms you wear down your joints, which can create problems as you get older.

Push Up Variations:

Close Grip Pushups (Targets your triceps and inner chest)
Same as the basic pushup position except this time bring your hands together forming a triangle with your thumbs and index fingers
These require more balance so if you’re a beginner and it’s too hard for your hands to be that close. Move your hands a little farther apart until you’re comfortable.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

 

Wide Grip Pushups (Targets chest, rear shoulders, and part of the back)
Same as the basic pushup except place your hands wider than your shoulders.
These are tougher on your chest muscles and you may tire quicker.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

 

Decline Pushup (Targets your upper chest , shoulders, and triceps)
Place your hands shoulder width apart.
Find an item that will elevate your feet such as a chair, sofa, or bed. Place your feet there.
Again make sure your back is flat and your body is in a straight line from your shoulders to your knees.
Lower your body towards the floor and then back up.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

 

Incline Pushup (Targets your lower chest)
Place your hands shoulder width apart on an object that elevates them off the floor (a phone book or coffee table work great).
Your toes should be on the floor.
Lower your body towards the object and then back up.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

 

Pushups from the Knees (Targets chest and triceps).
This is for beginners.
Place hands shoulder width apart.
Instead of your toes on the ground now place your knees on the ground with your feet elevated so there is a bend in your knees.
Proceed to do a basic push up.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Pushup Clap (Targets chest and triceps)
This is a more advanced push up. Position yourself in the basic push up position.
Lower your body just like doing a basic pushup.
As you begin to push up do so thrusting your upper body in the air high enough so you can clap your hands.
After the clap you should be able to catch yourself with your hands back into the basic push up position.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

 

Hindu Pushup (Targets chest, shoulders, and triceps)
This is a more advanced move.
Face down, placing your hands flat on the ground slightly wider than your shoulders. Your feet should be spread wide apart and your midsection should be raised so your body forms the shape of an upside down “V”.
Bend your elbows, lowering your shoulders towards the floor.
Keeping moving your body forward until your back is arched upward and your arms are straight.
Move back to the starting position and repeat.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

 

Body Builders (Cross between Cardio and Strength training – targets chest for strength)

Start out standing upright with your hands at your side.
Begin to squat down placing your hands flat on the ground and thrusting your feet back until your are in the basic push up position (same motion as a squat thrust).
Then thrust your feet outwards until your legs are spread apart.
Thrust your feet inward back to the basic push up position.
Proceed to do a basic push up.
Thrust your feet back towards your chest (tuck position).
Stand back up and repeat.
*Try to do this without stopping.

 

Bench Dips (Targets Triceps and Chest)

Find and object like a coffee table or chair (make sure it won’t slide on you).
Stand so your back is to that object and then place your hands on the object pointing forward and make sure your arms are straight (to start).
Place your legs straight out so they are resting on your heel. Your body should be bent at its midsection in an obtuse “L” shape (greater than 90 degrees).
Lower your body towards the floor, bending your arms at your elbows, until your arms get to a 90 degree angle (roughly).
Rise back up and repeat.

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