Top 5 Pec Exercises : 3. Push-ups

3. Push-ups :

No matter how many bench presses you perform, you really can't do away with the ever-reliable push-ups. This is one of the most effective pec exercises for developing explosive chest, shoulders, and triceps power. To set up for this exercise, you should decide whether to do the push-ups on your knuckles or your palms. Lie on the floor with your body in a straight line, with only your hands and toes actually touching the floor. Female beginners may start by doing push-ups on their knees and then move up to doing push-ups on their toes as their strength increases.

Position your hands about 2-3 inches outside shoulder width. Position a large hardcover book or weight plates on either side of your hands. Make sure that the books or plates are at least an inch thick. You may increase the height of these objects as you get better at this exercise.

Lower your body as near to the ground as possible without actually touching your chin, chest, abdomen, or legs to the floor. Push yourself up off the floor with a force that is intended to propel your body up into the air. The movement should end with your arms straight and hands on top of the books or weight plates. You may then "walk" your hands back to the starting position before lowering yourself for another rep, or immediately drop into the beginning of another rep.

 

👉 Introduction : Top 5 Pec Exercises
👉 1. Barbell Bench Press
👉 2. Dumbbell Bench Press
👉 3. Push-ups
👉 4. Chest Dips
👉 5. Dumbbell Flyes