Monday, May 31, 2010

Great Chest Workouts: How To Do Push Ups

Push ups are a phenomenal chest workout



By the time you finish reading this article you're going to know how to ratchet up your strength doing push ups. How do I know? Because the military, rescue workers and athletes of all types use them to build strength, endurance and add definition to the muscles of the chest. Why are push ups so amazing? Push ups (sometimes referred to as "press ups") strengthen the shoulders, triceps, wrists and abdominal muscles, too, making it a very good compound exercise. And they're great for helping you get better numbers on your pressing exercises. But the best thing of all about push ups is that you don't need any equipment to do them. That caught your attention. I KNOW you're interested in learning more about them. So how do you get started? Read on.

How To Perform the Simple Push up

All you'll need for this exercise is a flat, horizontal surface. Place both palms face down on the floor shoulder width apart. Now fully extend your legs behind you, make sure that your feet are close together. Most of your weight will be placed on your upper body, part of your weight will be balanced on the balls of your feet. Keep your abdominal muscles tight and your back straight. Now, lower your body until your chest is within one inch of the floor then use your chest push yourself back up again until your arms lock out. You have just completed one push up. With your palms firmly placed on the floor, lower yourself down again and push yourself back up. The less developed your chest and triceps, the more difficult it will be to do this. If it is particularly hard to push yourself back up, bend your knees and lower yourself to the floor and press yourself back up again. This reduces the amount of work that your chest muscles will have to do.

A person who is in reasonably good shape should be able to perform at least ten reps without stopping. Perform three sets of the exercise. You'll know if you're doing them correctly because you'll feel a soreness in your chest muscles. If you're unable to do more than a few reps at a time, don't be discouraged, it just means that you have some work in front of you. In this case, you may perform less repetitions per set, but you will need to increase the number of sets that you perform. Push ups can be performed several times a week, and work best on chest day as part of a pressing, dips and cable routine.

The simple push up is very easy to perform but there are variations of this exercise, including inclined push ups, declined push ups, triangle push ups, wide push ups, and knuckle push ups. I cover these in future articles on my Great Chest Workouts website. Now is the time to get started. So get out there and do something.

"Push Ups For A Great Chest Workout: Push ups Are A Phenomenal Chest Workout" copyright 2010 Great Chest Workouts. All Rights Reserved.