Lower your body until your chest nearly touches the floor (not your face) and pause for a second, and push-up to the starting position Close-Grip Push-Up Straighten your arms and legs so you’re on your toes and hands, and engage your glutes to support a neutral spine. Get on your hand and knees, placing your hands slightly wider than your shoulder width. More of a full-body exercise as opposed to the bench press.Great for chest and triceps development.Easily modified for the beginner and advanced lifter.Video can’t be loaded because JavaScript is disabled: 3 Most Common Push-Up Mistakes (NEVER Do These!) () Benefits of the Push-Up Unlike the bench press, the push-up is more of a full-body movement that taxes the core, as it’s essentially a plank in motion. It can be regressed and progressed easily with so many variations suitable for nearly every lifter and athlete. The standard push-up is a universal bodyweight exercise for training your chest. Below, we’ve compiled six great bodyweight chest exercises to ensure you don’t miss out on your chest day, along with advice on how to train without weights. And, based on the fact that you’re reading this right now, it’s safe to assume that’s what you’re doing. Well, then you need to start exploring some weight-free options. Say the bench press rack is occupied (which is always a possibility), or you can’t get to the gym because you’re tight on time, or there’s a global pandemic that temporarily shuts it down (imagine?). Well, you need to stop thinking of push-ups as a side dish and start recognizing them as the entree they are - because you may not always have weights at your disposal. Still, they’re not nearly as fun to do as heavy sets of the bench press or pump-inducing reps of dumbbell flyes. You know the full-body control, stability, and core strength to be gained from what is essentially a moving plank are next to none. Push-ups are the green beans of your chest day.
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