Wednesday, 13 July 2016


Exercise #1: Regular Push Ups

We all know what these are! You should perform regular push ups as a
warm up to the full workout. Begin by getting into a prone position,
with your arms planted on the floor shoulder width apart. Slowly lower
yourself towards to ground, pause, and push back up.
Since these will be mainly a warm up exercise, you should keep the
reps high, though try not to tire out your chest immediately.

Recommended reps: 12-20 reps for 3-4 sets

Exercise #2: Wide Grip Push Ups

Similar to regular push ups, but you will be placing your hands
wider apart than shoulder width. Doing so eliminates a lot of your
tricep and shoulder involvement from the exercise, focussing more on
working your chest.
Tip: If you find these are too easy and really want to give yourself a
challenge, you can try crucifix push ups. Here you place your arms
about as wide as they will go, with a slight bend to allow the pushing
movement. They will take practice to perform and are very difficult to
do, so don’t give up if you struggle at first!

Recommended reps: 8-12 reps for 3-4 sets

Exercise #3: Clapping Push Ups

These will really work your explosive strength and muscle endurance.
You begin with the same starting position as a regular push up, and
the same initial movement. When you start to push up, you should do so
explosively, such that your torso lifts up more than normal. In doing
so, you should quickly clap your hands together underneath your chest
and then replace them back down in the regular position, continuing
the movement and repeating.
Try to keep the movement controlled when you are performing clapping
push ups; it can be very easy to let your form slide.

Recommended reps: 8-12 for 3-4 sets

Exercise #4: Narrow Grip Push Ups

Again, these are very similar to regular push ups. However, this
time you will place your hands closer together, just a few inches
apart. In doing so you are putting more emphasis on your triceps.
Remember, try to keep your elbows at your sides as you perform these,
and refrain from letting them flare out in order to prevent injury.
Tip: If you want to make this exercise one bit tougher, then you can
perform diamond push ups. Get into a push up position, but place your
hands together, with your thumbs and index fingers touching to form a
diamond/triangle shape. Perform these slowly and try not to flare out
your elbows too much.

Recommended reps: 8-12 for 3-4 sets

Exercise #5: Incline Push Ups

These are similar to decline push ups, however here you will use an
elevated platform to place your hands on when performing the push up
Doing so will place a slight emphasis on your lower chest this time,
adding to the overall chest workout.

Recommended reps: 12-20 for 3-4 sets

Exercise #6: Decline Push Ups

For these, you will need a step, box or other elevated platform. To
begin, get into a regular push up position, but place your feet on the
elevated platform. Slowly lower yourself to the floor, push up and
These will place a slight emphasis on your upper chest, allowing you
to get a full all around chest workout.
Recommended reps: 12-20 for 3-4 sets

To finish off this workout, you should add in one finisher exercise.
A good way to do this is to choose from one of the 6 which you have
already completed, preferably the one you struggled the most on.
Here, you should perform the exercise for as many reps as you possibly
can, then rest for 30 seconds and do so again, for as many reps as you
can. You should aim to complete 3-4 reps of the exercise.
An alternative option is to complete one set of each exercise for as
many reps as possible with a 30 second rest in between.

Take Home Message
This workout is excellent for when you are on the move and don’t have
any access to gym equipment. You should aim to keep your rest periods
below 90 seconds, decreasing them by 5-10 seconds each time you
perform the workout.
If you struggle with any of the exercises, you can modify them to make
them easier, or harder if you like. Remember, don’t give up if you
find it tough at first, just keep at it and you’ll improve in no time.

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