PUSH-UPS (BODY WEIGHT) FOR CHEST

BODY WEIGHT PUSH UPS

     PRIMARY TARGET: CHEST(MAJOR PEC)

       OTHER MUSCLES : SHOULDERS(ANTERIOR),TRICEPS

1.   Lie down on the floor in the face down position, your  chest and thighs are touching the floor.

2.   Keep your feet together and palms are on the floor, at shoulder width apart.

3.   Now, pull your torso up with the help of your arms and toes strength.

4.   Slowly, lower your torso downward until your chest almost touches the floor as you inhale.

5.     Feel the stretching in your shoulder and chest muscles and Pause for a second in this position.

6.   Pull-up your upper body back to the starting position, as you exhale.

7.   Repeat as many times as recommended.

       TIPS:

Ø Don’t rest your torso on the floor during reps.

Ø To make this work out more effective for different muscles of chest, just decrease and increase the distance between your hands.

Ø Changing the distance, help you to target different chest muscles, a little differently with every single centimeter change.

Ø This exercise can also be performed with loading the heavy plates on your back.

Ø For the sake of variation, you can do this exercise in inclined, declined manner of your torso.

Ø Make a full control on your body during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

PUSH UPS FOR SHOULDERS

BODY WEIGHT SHOULDER PRESS

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : BICEPS,TRICEPS

   

1.   First of all find a wall and about a foot away Place both hands on the floor with shoulder width apart.

2.   Put your legs on that wall so that your feet are touching the wall and palms are resting on the floor.

3.   In this starting position your whole body is inverted and extended straight.

4.   Now lower down and press yourself against the floor as much as possible, with the help of your arms strength, while exhaling-out.

5.   Pause for a second in this position and feel the contraction in your shoulders.

6.   Again pull yourself back to the starting position, while inhaling.

7.   Repeat as many times as recommended.

             

  

  TIPS:

Ø The elevation angle i.e. angle between the wall and your whole straight body can be changed between 10 to 20 degrees.

Ø With every single degree change in the elevation angle helps you to hit the different muscle a little differently .

Ø Take the help of supporter, if you are new to this form of shoulder exercise.

Ø For best and fast results, try to look at the wall while doing the whole exercise.

Ø This exercise can also be done by using weight plate tied on your  back.

Ø Keep your whole body as straight as possible during the whole exercise.

Pace, while doing the exercise must be slow or medium.