The human body is a complex and intricate system, with each muscle group playing a crucial role in maintaining overall strength and functionality. While all muscles are important, the chest muscles, also known as the pectoralis major and minor, hold a significant place in the hierarchy of muscle importance. In comparison to the abs and biceps, the chest muscles provide numerous benefits that extend beyond mere aesthetics, making them more vital for overall health and physical performance.
Firstly, the chest muscles are responsible for a wide range of movements and functions. They play a pivotal role in upper body strength, stability, and posture. The pectoralis major, the larger of the two chest muscles, is involved in various pushing movements such as bench presses, push-ups and dumbbell exercises.
The most convenient and easy exercises which every body can easily do anywhere to mentain his physique is push- ups. It requires no bodybuilding equipments or intense workouts, yet you can easily mentain your good health and shape your body.
As push- ups are also said to be the basics of bodybuilding to mentain well-structured chest, so today I am going to tell you about some important basic push - ups routine exercises, which everyone should follow to mentain his physique.
Here is a workout routine for chest muscles using different types of push-ups, including inclined and declined push-ups:
1. Standard Push-Ups: Start with a set of 10-15 standard push-ups to warm up your chest muscles.
2. Incline Push-Ups: Find a sturdy elevated surface like a bench or step. Place your hands on the elevated surface, slightly wider than shoulder-width apart. Keep your body straight and lower your chest towards the surface, then push back up. Do 3 sets of 10-12 reps.
3. Decline Push-Ups: Position your feet on an elevated surface like a bench or step, and place your hands on the floor slightly wider than shoulder-width apart. Lower your chest towards the floor, then push back up. Do 3 sets of 10-12 reps.
4. Wide Grip Push-Ups: Place your hands wider than shoulder-width apart on the floor. Lower your chest towards the floor, keeping your elbows out to the sides. Push back up. Do 3 sets of 10-12 reps.
5. Diamond Push-Ups: Form a diamond shape with your hands by touching your thumbs and index fingers together on the floor. Lower your chest towards the diamond shape, then push back up. Do 3 sets of 10-12 reps.
6. Plyometric Push-Ups: Start in a standard push-up position. Lower your chest towards the floor, then explosively push up with enough force to lift your hands off the ground. Clap your hands together before landing back in the starting position. Do 3 sets of 8-10 reps.
7. Close Grip Push-Ups: Place your hands close together, directly under your chest. Lower your chest towards the floor, keeping your elbows close to your body. Push back up. Do 3 sets of 10-12 reps.
8. One-Arm Push-Ups: Assume a standard push-up position, then shift your weight to one side. Extend the opposite arm out to the side or place it behind your back. Lower your chest towards the floor, then push back up. Switch sides and repeat. Do 3 sets of 6-8 reps per arm.
Remember to maintain proper form throughout each exercise, engage your core, and breathe consistently. Gradually increase the number of reps or sets as you progress and feel comfortable.
Written By,
Ivan Edwin Pen Name--Maximus.
You must be logged in to post a comment.