Chest Home Workouts - Try These 6 Push-Up Variations
Posted: Sunday, September 13, 2009
by Nia Shanks
http://homeworkoutsecrets.com
If you want an incredibly effective at home chest workout that will allow you to sculpt your upper body, build lean muscle, and burn off pounds of body fat, then you don't need to look any further than the push-up and its many variations. You may be thinking "how effective can a push-up really be"? Well, after you try these push-up variations, you will know!
Give these exercises a try and you see why you don't need any expensive workout equipment.
Training Tip : with all of these push-up variations, make sure you keep your stomach and butt tight throughout the entire set. This will help engage your core to a greater extent.
Push-up Variation 1
This push-up is a dynamic movement because you will not remain in one spot.
- Begin by being in the top of a stand push-up position with your hands shoulder width apart and your body in a straight line
- From here, "walk" your left hand forward and move your left foot forward simultaneously as in a walking motion
- As you "walk" forward perform a push-up
- After you reach the top position, "walk" your right hand and foot forward
This variation will engage your core to a great extent and is more difficult than it sounds.
- Start the movement in the top of a push-up position
- Lower your body to the floor and simultaneously bring your left knee to your left elbow; your leg should come to the side of your body, not beneath
- As you press up, return your left leg to the start position
- Repeat this movement with the right side
- For variety you can adjust the positioning of your hands
Push-up Variation 3
This variation is excellent for improving your power and strength levels because it is an explosive movement.
- Start in the top position of a push-up
- Lower yourself and then press up as hard as you can so your hands leave the ground
- To increase the challenge you can clap your hands together
- To make it even more difficult touch your hands to your chest or the back of your head
Push-up Variation 4
This variation is the ultimate push-up variation because it requires incredible strength. If you are not yet to this level, there is an intermediate version that you can use to progress to the advanced exercise.
- Place one arm on the ground beneath your shoulder and have the other behind your back
- To make the movement easier, have your feet spread wide apart
- Perform a push-up
- Intermediate version: Have your hand on an elevated surface such as a bench, stair, etc.
Push-up Variation 5
This variation combines a chest fly with a push-up and will work every muscle in your chest. This is also one of the most effective chest exercises because it combines these two powerful movement.
- On a slick surface (wood floor, etc) place two small hand towels on the floor
- Get in the top of a push-up position and place each hand on a towel at shoulder width or a little wider
- When you descend into the push-up, slide your hands outwards slightly
- As you press back up slide your hands back together until they are shoulder width or a little closer
- If this is too difficult, you can walk your hands back together after you reach the top position
Push-up Variation 6
Once again, this variation will work your core to a great extent because you will have to resist rotation.
- Start in the top of a push-up position
- As you lower your body to the ground, move your straightened left leg to the outside of your right leg
- As you press up, move your left leg back to the starting position
- Repeat with the right leg
- Once again, you can adjust the positioning of your hands to challenge different muscles
Nia Shanks is the world's best home workout specialist. To get more fast and effective home workouts, video demonstrations, and the best training and nutrition information, subscribe to the Free Home Workout Secrets Mini-Course at http://HomeWorkoutSecrets.com. You will get the best information available for highly effective chest home workouts that can get you more results in less time.
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