No matter how many exercise routines you look at or who you talk to, there is one movement that will come up time and time again. That movement is the press-up. No one ever questions its credibility or wonders why, it just is.
The press-up and all its variations are known as the greatest move of all time among bodybuilders and athletes. It’s also a popular exercise among military personnel too. This upper body blaster is guaranteed to have you building some serious volume, even after just five minutes. It works perfectly as a warm-up before the real thing, or as an exercise, you can hit several times in order to add inches onto your chest.
So, in order to smash through this upper body workout, set a timer for five minutes and perform as many rounds as you can. Rest as you need to and then keep smashing those reps and keep the proper form to maximize chest pump.
Well, let’s see what this upper body blaster has in store.
Typewriter press up
Start in a typical press-up position but with slightly wider hand placement. Force your weight towards one side and then bend at this elbow to lower your chest down towards your hand.
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Whilst keeping your chest close to the ground, shift your weight over to the opposite side, straighten your arm and bend the other. Move laterally back and forth, repeating this motion.
Hindu press-up
From your typewriter stance, push your hips upwards to create an inverted “V” shape. Bending at your elbows, lower your nose to the ground between your hands. Next, shift your weight forward and push the ground away from you until your hips are on the ground and your torso is upright. Drive your hips back to reverse the movement and repeat.
Press up
Once you’ve completed your Hindu press-up, get yourself into the plank position with your core engaged and hands beneath your shoulders. Next, bend your elbows to lower your chest to the floor. To get back to the starting position, keep your elbows close to your body and push upwards.
Also Read: The ultimate exercises for bigger traps
The bottom line
Well, those exercises sound like your shoulders and chest will be burning and building in no time. Not only will you reap benefits in the way of a larger chest, but press-ups can also offer many other benefits, such as:
- Burning calories
- Improve balance and posture
- Enhance flexibility
- Protects your shoulders and lower back from injury
Get even bigger gains
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