Push-Ups- Chest Exercises
Pushups
are the most traditional chest exercise. It can
be performed by both men and women, even without
going to the gym. It can be executed as a chest
exercise at home, at work, or anywhere you feel
like it.
This
kind of exercise requires strength from
your upper chest, lower chest, triceps
and shoulders.
For this reason, you need
to prepare your upper body by performing
other chest building exercises.
Some workouts
you should focus on are dumbbell chest workouts,
shoulder and chest presses, triceps dips
and other inner chest exercises.
Yet, the
best chest exercise that will prepare you
in doing pushups are by just doing push ups.
For
beginners, it is best to start with incline
push ups to help your body adjust to this
upper chest exercise.
To perform this, find
any sturdy object such as a wall or a tree.
Face your choice of object and stand at least two
feet in front it with your feet slightly apart.
Extend your arms and press it against the object.
As you keep your spine straight, your neck and
head should always be in line with it.
Then, inhale
freely while slowly lowering your body to the
object. Hold this position at least two seconds
and exhale while slowly pushing away.
Do three
sets of 10 reps of this chest muscle exercise.
If you find incline push ups to be of no challenge,
you may switch to either military push ups or modified
push ups.
The difference between these two kinds
of push ups lies in one’s exercise tolerance.
If you are unable to pull yourself up, modified
push ups are perfect for you.It is performed by
getting down on the mattress with your knees slightly
bent and hands pressed against the floor.
As you
inhale, lower you chest at least three inches to
the floor.
As you exhale, straighten your arms to
support the entire upper body and return to the
starting position.
For an effective chest exercise,
do at least three sets of 10 reps.The most famous type of this chest exercise is the
military push-ups.
It is done lying facedown on
the floor. Raise your body using your hands and
toes while contracting abdominal muscles.
As you
inhale, lower you body by bending your elbows within
two to three inches to the floor.
Then, exhale while
pushing your body back to the starting position.
Because not any one could instantly perform a military
push up, it is considered a man chest exercise.
Complex push-ups such as decline push-ups, one-leg
push-ups, modified one-arm push ups and the triangle
push-ups are performed by those who are able to
execute the simpler chest building exercises comfortably.
These kinds of push-ups are perfect for those searching
for a challenging chest muscle exercise.
