EXAMPLE WORKOUTS
EXAMPLE WORKOUTS
Chest
Push-up
The push-up is the most basic chest-focused exercise. Simple, effective, and portable, it's hard to beat! Using push-up bars protects the small bones of the wrist from wear and tear and allows you to go deeper each rep for better muscle development.
How to do it:
Put your push-up bars just slightly more than chest-width apart. Set them at a 45° angle so that your knuckles are pointing to the corners of the room. Lift up your torso and create a solid line with your back, neither humping over nor slumping down. Lower down towards the floor with control. You should feel the entire upper body moving as one stable unit, as if you were in a full body cast.
Breathing:
Exhale as you push the body up. Inhale on the way down, finishing the in breath before you reach the bottom of the movement.
Target muscle:
Pectoralis major and minor. As you go low, you can feel the center pec major as the main muscle. The shoulders and core provide stability as you move. In later sets the triceps will start to burn.
Good Form
45° Push-up bars
Your push-up bars are wider than chest width apart and angled inwards.
Solid back
The back line remains steady and firm throughout the exercise.
Poor Form
Sagging back
Don't let the spine collapse, use your core to keep the torso firm.
