Monitoringclub.org | Effective Push ups To Make Your Chest Bigger (and Back Arms) – With just 6 push-ups below, you will build firm chest muscles, evenly developing both top and bottom, inside and out right at home.
In these days of social distancing, a lot of people exercise at home. These body weight exercises is considered optimal in the current period.
One of the most important muscle groups when it comes to bodybuilding is the chest muscles. With the 6 movements below, you will easily exercise your chest muscles effectively, helping the parts of your chest muscles to develop evenly, avoiding chest deviation.
Effective Push ups To Make Your Chest Bigger (and Back Arms)
#1. Regular push-ups
This is a fairly simple exercise, but requires technical attention to Do push-ups properly avoid getting injured during exercise.
- Impact: The entire pectoral muscle, especially the central pectoral region, in addition to part of the back arm.
- Times: 15 reps x 4 sets
- Perform: Place your hands shoulder-width apart, palms facing the floor, or grasp the tool. Keep your back straight and lift your whole body up. Exhale when pushing up and inhale when lowering.
Note: If you’re new and can’t do much, reduce the amount.
#2. Diamond push-ups
- Impact: The inner edge of the pectoral muscle and the back arm
- Times: 10-12 reps x 4 sets
- Perform: Place your hands narrowly so that your thumb and index finger form a diamond shape in front of you. Keep your back straight and push your whole body up. Exhale when pushing up and inhale when lowering your body.
Note: This exercise requires technique, if you find it difficult, try the back arm exercises with the chair a few weeks below before returning to this exercise.
#3. Exercise your back arms with a chair
- Impact: Back arms, helps perform better push-ups
- Times: 12-15 reps x 4 sets
- Perform: Reach your hands on the chair, feet on the floor. Lower down and push up vertically. Exhale when pushing up and inhale when lowering your body.
Note: You need to choose a chair that is high enough so that your butt does not touch the ground when lowering your body.
#4. Wide-arm push-ups
- Impact: The outer margin of the pectoralis major helps to form the pectoralis major.
- Times: 15 reps x 4 rounds
- Perform: Extend arms wider than shoulders, perform the same as with regular push-ups.
Note: You should keep your hands about 2 inches wider than your shoulders to help your chest muscles develop wider.
#5. Downhill push-ups
- Impact: Upper pectoral muscles
- Times: 10-12 reps x 4 sets
- Perform: Put your feet on the high chair, your hands on the ground with your shoulders. Keep your back straight and push yourself up.
Note: You should choose a chair with a height so that the person and the chair form a 45-degree angle to achieve the best training effect.
#6. Uphill push-ups
- Impact: Lower pectoral muscles, helping to contour the pectoral muscles.
- Times: 12-15 reps x 4 sets
- Perform: This is the opposite of a downhill push-up. With the same implementation
Note: This exercise can be quite light so you can do a lot of push-ups.
Some note
- If you want to build muscle faster, add in each set 2-5 weekly or monthly depending on availability. Besides that, eat more protein rich foods;
- For chest training to be effective, you should do all 6 of these exercises twice a week;
- During the exercise, always pay attention, up fast and slow down, inhale when going down and exhale when pushing up.
