Chest Amateur home workout
JUMPING JACKS(x30)
Start with your feet together and your arms by your sides,then jump up with your feet apart and your hands overhead.
Return to the start position then do the next rep.This exercise provides a full-body workout and woeks all your lag=rge muscle groups.
INCLINE PUSH UPS(x16)
Start in the regular push-up position but with your hands elevated on a chair or bench.
Then push your body up down using your arm strength.
Remember to keep your body straight.
KNEE PUSH-UPS(x12)
Start in the regular push-up position,then let your knees touch the floor and raise your feet up off the floor.
Next push your body up and down.
PUSH-UPS(x10)
Lay prone on the ground with arms supporting your body.
Keep your body straight while raising and lowering your body with your arms.
This exercise works the chest,shoulders,triceps,back and legs.
WIDE ARM PUSH-UPS(x10)
Start in the regular push-up position but with your hands spread wider than your shoulders.
Then push your body up and down.Remember to keep your body straight.
INCLINE PUSH UPS(x12)
Start in the regular push-up position but with your hands elevated on a chair or bench.
Then push your body up down using your arm strength.
Remember to keep your body straight.
WIDE ARM PUSH-UPS(x10)
Start in the regular push-up position but with your hands spread wider than your shoulders.
Then push your body up and down.Remember to keep your body straight.
Start with your feet together and your arms by your sides,then jump up with your feet apart and your hands overhead.
Return to the start position then do the next rep.This exercise provides a full-body workout and woeks all your lag=rge muscle groups.
INCLINE PUSH UPS(x16)
Start in the regular push-up position but with your hands elevated on a chair or bench.
Then push your body up down using your arm strength.
Remember to keep your body straight.
KNEE PUSH-UPS(x12)
Start in the regular push-up position,then let your knees touch the floor and raise your feet up off the floor.
Next push your body up and down.
PUSH-UPS(x10)
Lay prone on the ground with arms supporting your body.
Keep your body straight while raising and lowering your body with your arms.
This exercise works the chest,shoulders,triceps,back and legs.
WIDE ARM PUSH-UPS(x10)
Start in the regular push-up position but with your hands spread wider than your shoulders.
Then push your body up and down.Remember to keep your body straight.
INCLINE PUSH UPS(x12)
Start in the regular push-up position but with your hands elevated on a chair or bench.
Then push your body up down using your arm strength.
Remember to keep your body straight.
BOX PUSH-UPS(x12)
Start on all fours with your knees under your butt and your hands directly under your shoulders.
Bend your elbows and do a push-up.Return to the start position and repeat.
Start in the regular push-up position but with your hands spread wider than your shoulders.
Then push your body up and down.Remember to keep your body straight.
HINDU PUSH-UPS(x10)
Start with your hands and feet touching the floor,body bent and butt up in an upside down 'V' shape
Then bend your elbows to bring your body towards the floor.
When your body is close to the floor,raise your upper body up as far as possible.Then return to the original position and repeat.
COBRA STRETCH(20 SEC)
Lie down on your stomach and bend your elbows with your hands beneath your shoulders.
Then push your chest up off the ground as far as possible.Hold this position for seconds.
CHEST STRETCH(20 SEC)
Find a doorway,take a lunge position in the doorway with your arms on the doorframe and your elbows a little lower than your shoulders,then slowly bring your chest forward.
Hold this position for 20 seconds thenslowly come out of it,bring your arms down and do a couple of shoulder rolls.
Dont pull your head forward,and keep your neck relaxed.
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