Using your own body weight as resistance is a great way to increase muscle strength. Body-weight exercises rarely require additional equipment and are easy to perform while on vacation or when you can't get to the gym. Push-ups are a popular form of body-weight exercise. They strengthen the pectoralis major and minor, the anterior deltoid, triceps brachii, and anconeus muscles. You can build your chest muscles using push-ups by following a few training tips.
Step 1
Use proper form when performing push-ups. Lie face-down, supporting your body weight. Extend your arms, with your hands shoulder-width apart, legs straight and feet touching. Bend the elbows and bring the rib cage close to the ground, hold this position for two to three seconds, then extend the elbows and return to starting position. Perform as many repetitions as desired or until exhaustion.
Step 2
Perform push-ups at different angles to work different parts of the pectoral muscles. Place your feet on a bench to isolate the upper portion of the pectoral muscles. Place your hands on a bench or aerobic step when performing push-ups to isolate the lower portion of the pectoral muscles.
Step 3
Perform push-ups with varied hand widths to work different parts of the pectoral muscle. Extend your hands wide to isolate the outside portion of the pectoral muscles during push-ups, or bring them closer together to isolate the middle portion of the pectoral muscle.
Step 4
Use slow and controlled movements to perform push-ups. Use a count of four to lower your body toward the ground, then return to starting position to the same count. Perform repetitions until exhaustion using this slow count.
Step 5
Wear a weighted vest when performing push-ups to increase the resistance. Perform push-ups until exhaustion for two to three sets.
Step 6
Perform push-ups between other chest exercises using fitness machines or free weights. For example, after performing one set on the pec dec machine, perform a set of 10 to 12 push-ups. Rest for 60 seconds, then do another set of machine exercise followed by another set of push-ups.
Step 7
Perform push-ups with a medicine ball. Get into push-up position with your body weight supported. Place one hand on the ground, and the other hand on the medicine ball. Perform 10 to 12 repetitions, then switch and place the other hand on the medicine ball and perform 10 to 12 additional repetitions.
Tips and Warnings
- Use a variety of push-ups in your chest training. Allow 48 hours of rest after training the chest muscles. Continue to use fitness machines and free weights in your chest routine to build mass.
Things You'll Need
- Medicine ball
- Weighted vest
- Aerobic step or bench
References
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- "Strength Ball Training-2nd edition"; Lorne Goldenberg, Peter Twist; 2007
Member Comments