Not create superior biomechanics to lift more.Įxercise 2: Decline push-ups (feet lowered)Įxercise 3: One-legged 'core conditioning' push-upsįinish with something a little left field. Don’t get disheartened if you can’t hit ten or more repetitions, remember the goal here is to physiologically target a different part of the chest. This is because by slightly altering the pressing motion of the arms you shorten the clavicular portion of your pec, which means you target the upper chest. You’ll notice it’s more difficult than a flat push-up. The greater the incline, the harder the exercise, but try not to go past 45 degrees since you begin to place a greater emphasis on the shoulders.Īim to perform four sets of ten repetitions in a slow and controlled manner.
Get into the conventional push-up position and place your feet on a bench, chair or staircase, keeping your body in a straight line - it should be at a 15 to 40 degree angle to the floor. Ross Edgley, adventurerĮxercise 1: Incline push-ups (feet raised) Unilateral work also improves your core strength over time. This uses unilateral work to strengthen each arm and to challenge the body’s ability to handle heavier loads on one side. Return the lowered arm to join the extended arm and alternate sides, aiming for a 1-2 second lowering time, pause and a 1-2 second return to the top.Īs you lower each dumbbell you are aiming to keep shoulder blades back, again maintaining your natural arch in your back. The arm that is lowering is pulling down the dumbbell and the elbow should skim your side and finish lower than your torso. Lay down with your back flat on the bench with dumbbells in your hands, palms facing towards each other (this is important) and with your arms fully extended.īring one dumbbell down towards the lower part of the chest while the other remains extended. You will need medium-weight dumbbells and a bench. You can also scale this movement by putting your feet on a box to leverage your legs as an assistance in the extension.Ħ0 - 90 seconds x 3 sets with 1 minute rest between Slowly lower yourself down until your biceps touch the rings and then extend back to the top.
#At home chest workout full
Grab a pair of gymnastics rings and press yourself into a full lockout with you hanging and holding the rings close to your sides. Now perform 5 single-arm reps while holding the other arms at full extension, then switch arms to complete the set.Ĥ-8 reps x 4 sets with 60 seconds rest between Hold the dumbbells in a full lockout on the last rep. Perform 10 chest press reps by bringing the dumbbells down to chest level and extending the arms fully.
Start by lying on your back on the bench and lift the dumbbells to full arm extension above your chest. You’ll need a set of dumbbells and a flat bench. Repeat the high-plank hold, this time on your left arm.Įxercise 2: Chest press with single-arm press superset You can also perform these on your knees for a scaled down option. Lift your hands off the ground before driving yourself back to the top of the press-up. Lower your chest all the way to the ground, keeping your core and glutes engaged. In the second 20 second interval, perform as many hand-release press-ups as possible.
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