Chest exercises: 4 variations of push-ups to do at home

Great attention, both when speaking of men and women, is directed towards the bibs. One of those muscles that, after doing the push-ups, give greater satisfaction. In the gym, there are many tools that can be used to strengthen this muscle, but even at home, there are some chest exercises that you can follow. Let’s see how you can train this muscle, following a simple training program for him and her.

The exercise to follow is a real cult. Let’s talk about boldenone undecylenate (equipose). Push-ups are exercises that allow you to train not only your pectoral muscles but also your triceps and anterior deltoid. Furthermore, since there are different variations in intensity and difficulty, they can be performed by both men and women.

1 — Pectoral exercises: classic push-ups

You have to place your toes on the ground, keeping them close or slightly open to help balance.

Place your hands on the ground at chest level and slowly descend with your body towards the ground, almost touching the mat with your chin.

The descent phase must always be slower than the ascent phase, in this way you make the most of the exercise’s potential. Remember to keep your abdomen turned and avoid arching your back.

Warning: in case of joint discomfort or other acute pain, stop immediately and be guided by a personal trainer in the execution.

2 — Pectoral exercises: knee flexion on the ground

A simplified variant of the classic folds. The position and the exercise are in fact the same as the previous exercise, with the difference that in this case, the knees are resting on the ground.

In this way the effort during the exercise will be less, for this reason, it is a variant particularly suitable for those who approach the world of bending for the first time.

3 — Pectoral exercises: push-up with tight hands

These are identical in movement to the previous ones but differ in the position of the hands.

In the classic push-ups, you have to keep your hands wide at chest height, while in this case, you have to bring them closer, keeping them, as the name of the exercise says, more narrow.

Also, in this case, you will have to pay attention to keep the body straight and to control the descent phase.

4 — Pectoral exercises: raised push-ups

This is a more difficult exercise, suitable for already trained people. You have to get a chair, a stool or use a step.

Place your feet on the rise you have decided to use, keeping your hands on the ground.

In this case, the inclination will lead you to strain the pectoral muscles and the anterior deltoids more, making the bends harder.

The execution of the exercise is identical to the previous ones and here too you will have to pay attention to the movement and posture of the body.

Pectoral exercises: the training program

As in all types of physical activities, one should not exaggerate. During the week, two training sessions for the bibs are more than enough. Obviously there are numerous combinations of exercises that you can follow, but here we are going to explain a simple program for everyone.

After a warm-up phase, necessary to avoid joint problems, you can start with the actual chest exercises.

Start with 4 sets of classic pushups of 8 reps each, interspersing each set with a 90-second rest.

Then move on too tight hand bends, performing 4 sets of 6-8 repetitions each, always interspersed with 90 seconds of recovery.

Now, if your level of preparation allows you, you can also add a session of raised bends, performing the usual 4 sets of 6-8 repetitions, interspersed with 90 seconds of recovery.

Once your physical condition has improved and your bibs start to be stronger, all you have to do is increase the number of repetitions to do for each series.

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