Home Chest ExercisesSo no excuses!
- Warning: if any of your joints begin hurting anytime during the pushup, STOP, and review your form. Joint pain means you are doing something wrong or you might need to visit your doctor.
|
|
Knee Push-ups
(You can do these as a super-set or when you can no longer do anymore other pushups.)
1) First, push-ups are to be done on your fists. This protects your wrist joints. Or you can choose to use push-up stands/dumbells. 2) Your body should make a straight line from your knees through your hips and all the way up your back. Don’t let your butt hang or rise high in the air. This may do more harm than good so make sure to keep a straight form. Focus on quality not quantity. 3) Do not go all the way to the ground. Make sure when you go down that your elbow does not break the plane of your body. 4) Use a slow controlled motion. Let your body go down slowly, hold for 1-2 seconds, and return to the top. 2-3 seconds down, 2-3 seconds up. 5) If you feel any joint pain, try moving your hands further out to the side or closer in to your side. |
|
|
The Push-Up
1) First, push-ups are to be done on your fists. This protects your wrist joints. Or you can choose to use push-up stands or dumbbells. 2) Your body should make a straight line from the heels of your feet through your knees & through your hips and all the way up your back. Don’t let your butt hang or rise high in the air. This may do more harm than good so make sure to keep a straight form. Focus on quality not quantity. 3) Slowly lower your body towards the ground. Bend your arms and keep your fists stabilized. Keep your body straight and your feet together. 4) Do not go all the way to the ground. Make sure when you go down that your elbow does not break the plane of your body. 5) Use a slow controlled motion. Let your body go down slowly, hold for 1-2 seconds, & return to the top. 6) If you feel any joint pain, try moving your hands further out to the side or closer in to your side. |
|
|
Medicine Ball Push Ups
This exercise works out the entire chest, triceps and develops the back muscles while strengthening your core and balance. 1) Your body should make a straight line from the heels of your feet through your knees & through your hips and all the way up your back. Don’t let your butt hang or rise high in the air. This may do more harm than good so make sure to keep a straight form. Focus on quality not quantity. 2) Place a medicine ball between your hands in front of you (see pic). 3) Now place both hands on top of the ball and hold the ball in place. 4) Push up off the ball while keeping your hands balanced on the ball. The ball will naturally try to roll around a little which will activate your core muscles. 5) Brace your core muscles, keeping your back straight and your head steady. Remember to breathe. |
|
|
Dumbbell Pullovers
This exercise works out the entire chest, triceps and develops the back muscles. 1) Lie on a flat bench or exercise ball with your neck supported and your feet either in contract with the floor or on a raised platform. 2) Hold a dumbbell with both hands, encircling it with your palms against the underside of the top set of the dumbbell as shown in the picture. 3) Raise the dumbbell up towards the ceiling above your chest, with your elbows slightly bent. 4) Inhale and with a controlled motion, slowly lower the dumbbell back past your head and to the limit of your range of motion. Make sure to keep your elbows slightly bent at all times. 5) Hold the stretch for a second or two. Then exhale and return the dumbbell back up to the starting position. |
Free Fitness PlanJust for you!
Custom Search
|