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Push-up party 💪🏽 Build a bigger chest with explosive push-ups! Here are powerful chest exercises, using just your body weight! stay strong! No excuses this week 🦾 #fitness #workout #motivationmonday #pushup #chest

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Jimmy Drew

116,616 subscribers

22,923 views • 2 days ago •via X (Twitter)

Sports#fitness#workout#motivationmonday#pushup#chest
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ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

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Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!
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Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Dev Fitness Expert

11,046 views • 11 months ago

A common mistake many people make whilst training upper chest is flaring or opening their elbows. It’s a new week; start doing your upper chest movements correctly. On incline, keep your elbows close to your body and push. Don’t flare your elbows on any upper chest movement; once flared, you’re no longer doing upper chest.
0:45

A common mistake many people make whilst training upper chest is flaring or opening their elbows. It’s a new week; start doing your upper chest movements correctly. On incline, keep your elbows close to your body and push. Don’t flare your elbows on any upper chest movement; once flared, you’re no longer doing upper chest.

iJosh🃏

140,220 views • 5 months ago

THEY CAN’T DO PUSH-UPS ⁉️ You’d be SURPRISED with how many HS & MS athletes that simply can’t do push-ups. (I know too many adults that can’t do push-ups either…) Why is that the case? 🚩 Too many coaches use push-ups for punishment & fitness at a young age without ever teaching the correct way to do a push-up… 🚩 Too many coaches emphasizing QUANTITY rather than QUALITY… Best way to fix it? ▪️Elevate the hands The higher your hands are, relative to your feet, the easier the push-up. It’s an auto-correct way to get better at push-ups. And I think it’s significantly easier than teaching “knees on the ground.” As you progress, lower the elevation. QUALITY >>> QUANTITY Here are some great coaching cues & models that can help fix issues: ✅ Hand placement slightly outside of chest. Fingers pointed straight ahead. ✅ Aim to touch the middle of your chest between your hands ✅ Your arms & torso should form the letters “A” or “I” ✅ “Screw your hands into the ground” ✅Lead with your chest, not your forehead ✅Body should rise & fall as one ❌ Your arms & torso should NOT form the letter “T” ❌ Your face should NOT track between your hands BONUS: Elevated push-ups are a great progression for athletes who CAN do great push-ups. The extra mobility will help get stronger in more extreme ranges of motion.
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THEY CAN’T DO PUSH-UPS ⁉️ You’d be SURPRISED with how many HS & MS athletes that simply can’t do push-ups. (I know too many adults that can’t do push-ups either…) Why is that the case? 🚩 Too many coaches use push-ups for punishment & fitness at a young age without ever teaching the correct way to do a push-up… 🚩 Too many coaches emphasizing QUANTITY rather than QUALITY… Best way to fix it? ▪️Elevate the hands The higher your hands are, relative to your feet, the easier the push-up. It’s an auto-correct way to get better at push-ups. And I think it’s significantly easier than teaching “knees on the ground.” As you progress, lower the elevation. QUALITY >>> QUANTITY Here are some great coaching cues & models that can help fix issues: ✅ Hand placement slightly outside of chest. Fingers pointed straight ahead. ✅ Aim to touch the middle of your chest between your hands ✅ Your arms & torso should form the letters “A” or “I” ✅ “Screw your hands into the ground” ✅Lead with your chest, not your forehead ✅Body should rise & fall as one ❌ Your arms & torso should NOT form the letter “T” ❌ Your face should NOT track between your hands BONUS: Elevated push-ups are a great progression for athletes who CAN do great push-ups. The extra mobility will help get stronger in more extreme ranges of motion.

Tim Cortazzo

16,367 views • 11 months ago

🔥 ASMR Full-Body HIIT Workout – Burn Fat & Build Strength! 🔥 Looking for a high-intensity workout that will push your limits? This 4-round circuit will fire up your metabolism, boost endurance, and strengthen your entire body! 💪🏽 🏋️ Workout Breakdown: ✅ 100 Jump Ropes 🏃‍♂️ (Cardio & Coordination) ✅ 15 TRX Inverted Rows 💪🏾 (Upper Body & Core) ✅ 20 Box Jumps 📦 (Explosiveness & Power) ✅ 10 Over-Shoulder Med Ball Slams 🏀 (Core & Conditioning) 👉🏾 No gym? No problem! Modify this routine with household items or resistance bands. Perfect for all fitness levels!
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🔥 ASMR Full-Body HIIT Workout – Burn Fat & Build Strength! 🔥 Looking for a high-intensity workout that will push your limits? This 4-round circuit will fire up your metabolism, boost endurance, and strengthen your entire body! 💪🏽 🏋️ Workout Breakdown: ✅ 100 Jump Ropes 🏃‍♂️ (Cardio & Coordination) ✅ 15 TRX Inverted Rows 💪🏾 (Upper Body & Core) ✅ 20 Box Jumps 📦 (Explosiveness & Power) ✅ 10 Over-Shoulder Med Ball Slams 🏀 (Core & Conditioning) 👉🏾 No gym? No problem! Modify this routine with household items or resistance bands. Perfect for all fitness levels!

Big Rocky 🌴☀️🇯🇲

34,620 views • 1 year ago

SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20
0:42

SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20

PrincessFromBabylon

45,999 views • 1 year ago

COMPETE ⚡️ Want to get FASTER for your sport? Race.. Every single week. 3 groups, fastest line first. If you win, you bump up a line.. If you lose, you do push-ups.. Use a variety of stances & starts. Early in the summer = shorter distances. Progress from there. ▪️Chest ▪️1/2 Kneel ▪️Standing Staggered
0:35

COMPETE ⚡️ Want to get FASTER for your sport? Race.. Every single week. 3 groups, fastest line first. If you win, you bump up a line.. If you lose, you do push-ups.. Use a variety of stances & starts. Early in the summer = shorter distances. Progress from there. ▪️Chest ▪️1/2 Kneel ▪️Standing Staggered

Tim Cortazzo

65,891 views • 1 year ago

💎 The diamond push-up isn’t just an exercise — it’s a transformation. From knees (learning control, balance & foundation) → full diamond → incline (resistance grows, your body adapts) → feet elevated (gravity becomes the enemy, discipline your weapon) Your chest and triceps ignite. You shake. You sweat. You want to quit… But you don’t. Because this isn’t movement. It’s mastery. Level up. 🔥
1:03

💎 The diamond push-up isn’t just an exercise — it’s a transformation. From knees (learning control, balance & foundation) → full diamond → incline (resistance grows, your body adapts) → feet elevated (gravity becomes the enemy, discipline your weapon) Your chest and triceps ignite. You shake. You sweat. You want to quit… But you don’t. Because this isn’t movement. It’s mastery. Level up. 🔥

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

29,741 views • 29 days ago