BASIC PUSH UPS

Image titled Work Out Chest Muscles without Weights Step 1

 

When it comes to basic push-ups, the most important thing is that Each push up needs to be done perfectly so that each push-up set implement your chest very well. How much reps you did doesn’t matter.

  • Lie face down with your hands on the floor directly under their respective shoulders. Straighten your back so that your feet and your shoulders create a straight, rigid line.
  • One repetition consists of bending your arms down to a 90-degree angle and straightening them out again.
  • Raise and lower your body in a slow, steady motion. Do as many of these as you can!
  • If you are an absolute beginner, you may need to start out doing push-ups with your knees on the floor, but your hips and back straight.
  • You are a beginner, so you must focus on the tips like your back and hips is straight so that each push up implement very well.
  • Also, ensure that your chest muscles are stretched properly while you going downwards.
  • you must do 3 sets of 15 reps.
  • And you can take rest of 30 – 40 seconds.

 

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Perform incline push-ups, These are similar to basic push-ups, but your body is going upwards by an of pieces of furniture such as a bench or desk that you rest your hands against upon the bench or table.

  • Lie face down with your hands on the bench. Position your hands slightly wider than shoulder-width apart, and your feet about hip-width apart, with your toes on the floor. Keep your back and legs as straight as you can.
  • Then, slowly and steadily lower your body so that your chest is just a few inches from the bench.
  • Return to the starting position by straightening your arms, and repeat.
  • Incline push-ups are an easy variation, making them great for beginners.
  • Incline push-ups are easy then basic ups but in this also you ensure that your chest muscle is stretched properly.
  • This incline push-ups little bit effect on your shoulder and also your shoulder muscle is stretched.
  • you can do 3 sets of 15 reps.
  • You can take rest of 30 – 40 seconds.

 

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perform decline push-ups, Find a bench on that your legs are upon the bench or table and then a ground is able to hold your weight. Then, get into the basic push up position, but place your feet on the bench rather than on the ground. Straight your back so that your feet and your body creates a horizontal line parallel with the floor.

  • Place the bench against the wall for extra stability, so that while you doing decline push ups the bench doesn’t move.
  • One repetition consists of bending your arms down to a 90-degree angle and straightening them out again.
  • The decline push-ups set is an advanced upper body exercise that targets the muscle of the chest, shoulder, back, and arms.
  • The decline pushups increase the difficulty significantly by placing your feet higher than your hand.
  • While doing the decline push-ups you must ensure that your chest muscles are stretched properly so that each push-ups sets implement very well as clearly shown in the image.
  • If you are beginner you can do only 3 sets of 15 reps.
  • And take rest 30 – 40 seconds.
Chest exercises

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