Having strong chest muscles is essential to everyday life. You use them anytime you push such as pushing a lawn mower or baby carriage.
F(frequency): 2 times per week
I(intensity): Once you can complete the modified push up and standard pushups for 3 sets of 8-10 reps, progress to the workout by choosing one or two of the variations below. Start with three sets with as many push-ups as you can do and progress to 3 sets of 8-10 reps.
T(time): The workout should take no more than 20 minutes.
T(type): Toning/strength training
Modified Push-Up: Lay down on the floor like you were going to attempt a regular push up. Keep your knees on the floor as you push up, and have your lower legs elevated as in the picture. This push-up can be used for exercises 1 and 3 pictured below. This push-up should be performed until your ready to progress to the standard pushup.
Standard Push-Up: This will be the next step in the push up progression. This is your basic push up position, hands shoulder width apart, feet together, legs straight out. This push-up should be performed for 3 sets and should do as many as you can. Once your comfort with this push-up you can progress to actual workoutbelow.
1. Incline Push-Up: Start in a standard push up position with an elevated box directly in front of you. Place hands on the elevated box or surface, and have your feet close together. Now perform a push up. Try to do 3 sets of 8-10 reps. This workout should progress from the modified version in the picture to a standard push-up.
2. Wall Ball Push-Up: Standing in front of a wall place the swiss ball on the wall in front of you. The swiss ball should be at the height of your chest. Hands should be placed about shoulder width apart, now walk your feet out to a comfortable position, and now perform a pushup. To make this more difficult you can move your feet further away from the wall.
3. Stabilization Push-Up: Place the stabilization ball on the ground with the ball part touching the ground. Now get a standard push-up position with hands a little closer then shoulder width, now perform the push up. This pushup should progress from the modified version to the picture seen above.
- Kyle Moseley
- Blog Bros.