Gain 100% from your push ups

Push-ups are one of the oldest, most traditional and effective upper body exercises. They work out intensively all the upper body muscles whilst building optimal strength in your forearms, wrists, upper arms, shoulders and mainly your chest. In additional to upper body strengthening, push-ups increase metabolism, and helps you burn more calories (approximately 1 calorie per push-up). Here are some tips that can multiply the benefits from a push-up work out.

Equipment

No Equipment

The Routine

2 to 3 sets of 15-20 reps of each way, at least 3 times per week.

STEP 1

Use of an instability ball

Normally your hands are at the level of your shoulders. However, if you place your hands wider, you work your chest and shoulders more intensively. If you place them below your chest, you work your triceps more.

15-20 reps

STEP 2

Add decline

If you rest your feet higher than your body (use a bench, a chair, a medicine ball etc) you place more weight on your upper body and therefore, you work your arms and chest a lot harder.

15-20 reps

STEP 3

Lift one leg

Likewise with the aforementioned type of exercise, you can try while you push-up, simultaneously to raise your one leg. In that way, you put more pressure on your upper body and at the same time you work your glutes and your core.

15-20 reps


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