Chest Workout – Working Up Those Pecs (Part 2)
Here is part 2 of our two part series on chest workout exercises that can help you work up those Pecs.
The pushup is one of the most common chest workout exercises that form part of the chest workout routines. The best part about it is that you do not need any equipment to perform this exercise. Given the fact that it is a compound movement, you will be working on multiple joints and muscles at the same time. This would mean that it isn’t working only on your chest, but it is also working your core, legs, arms and shoulders.
This, here, is a modified version of the pushups. It is the pushups on knees. This one will give extra support to your upper body and your back. The knee pushups are a good bet for a beginner or something with not too much upper body strength.
- For starters, get down on all fours. Keep your hands at a width that’s little more than that of your shoulders.
- Walk your knees backwards a bit, so that your body weight is leaning on your hands. Now flatten your back from the point of your head down, all the way to the back of your knees.
- Now try pulling your abs in and keeping your back as straight as you can. From here on, bend your elbows, while you try lowering your body towards the floor. Lower yourself until your elbows are at a right angle (90 degrees) from the floor.
- Now push yourself back up and begin repeating it for about 1 to 3 more sets. Do around 10 reps at each set to see the results.
- Remember, not to lead using your chin. Keep your head a little downwards so that the neck and the rest of the body is aligned while you practice this move.
- Bench Press: This is another great exercise that can help in working on the larger muscles of your chest. The triceps and the shoulders are also involved in this particular exercise; and this is what makes it a compound move, instead of an isolated one (the chest fly is an isolated movement). If you want to add variation to it, you could try performing this move on an incline bench, and that will end up targeting the upper half of your chest, as part of your chest workout routine.
- Lie down flat on a step, bench or even the floor. The barbell should be hovering over the chest; and keep your elbows bent while you do it. Now place your hands on the bar; and make sure that your hands are at a width of more than your shoulders.
- Now contract your chest, while you try and push the weight straight up above your chest. Do not lock your elbows at the top.
- Repeat around 3 sets with about 10 repetitions.
Tips To Remember:
Keep your abs contracted while you practice this movement; and do this to provide safety to your back.
While you perform this move, keep the motion as slow and controlled as possible. Do not use any momentum involved.
Chest Workout – Working Up Those Pecs