Home // Men’s Health Tips // Get Active

This chest-building exercise is a classic for a reason!

by | Sep 7, 2016 | Get Active | 2 comments

Reading Time: 2 mins ( Word Count: 308 )

We’re not saying the Avengers’ buff bods are the best things about the Marvel movie series, but they are pretty impressive. What’s more impressive, however, is just how quickly you can strengthen your chest and arms by doing this tried and true exercise.

Why do chest exercises? By adding this equipment-free move to your day, you’ll build upper-body muscles that are essential for posture and power, while also gaining a boost to your confidence. You’ll be swinging a giant hammer no time!

Chest exercise: the classic push-up

The fully horizontal position of the classic push-up makes for a solid workout for your chest, arms, and shoulders.

How to do a standard push-up

  1. Step 1: Place both hands on the floor just past shoulder width, and assume the “plank” position with your arms, legs and back straight, arms slightly bent but not locked, and your toes supporting your lower body.
  2. Step 2: Keeping your entire body straight, lower your chest until it lightly touches the floor.
  3. Step 3: Pause, exhale, and push back to the starting position. Repeat.

 

Too easy or too hard?

Less taxing than the “standard” push-up because of the more elevated body position, the incline push-up targets the lower chest and arms. If you want to really test your limits, decline push-ups boost the intensity and difficulty of standard push-ups and build chest, arm and shoulder strength fast.

Push-Up Plan

If you want a simple guide to keep you on track with push-ups, try using this one:

Get Started Level

  • Week 1) 2 sets – 5 push-ups
  • Week 2) 3 sets – 7 push-ups
  • Week 3) 3 sets – 10 push-ups
  • Week 4) 3 sets – 12 push-ups
  • Week 5) 3 sets – 15 push-ups

Go Pro Level

  • Week 1) 3 sets – 10 push-ups
  • Week 2) 3 sets – 10 incline push-ups
  • Week 3) 3 sets – 10 decline push-ups
  • Week 4) 3 sets – 15 push-ups
  • Week 5) 3 sets – 15 decline push-ups

References:

http://www.exrx.net/WeightExercises/PectoralSternal/BWPushup.html
http://www.exrx.net/Aerobic/Exercises/BurpeeAdvanced.html

 

If you’re thinking about fitting easy exercise into your day, we’ve got your back.

Download “The 10 Minute Man Workout” ebook right now.

Filed under: Get Active

Tagged with: activity, Chest, exercise, fitness

<a href="https://dontchangemuch.ca/author/adam/" target="_self">Adam Bisby</a>

Adam Bisby

Adam Bisby is a Toronto-based freelance journalist and father of two. He’s been covering men’s health for over 20 years. As well as researching and blogging for Don’t Change Much since 2015, Adam’s award-winning work has appeared in the Globe and Mail, Toronto Star, and National Post newspapers.

Let’s Talk!

Did you enjoy this article? Let us know in the comments.

2 Comments

  1. Don't Change Much

    Thanks K. Robinson – glad you like our articles. Feedback is always appreciated.

    Reply
  2. kevin robinson

    great articles

    Reply

Submit a Comment

Your email address will not be published. Required fields are marked *

Our comments are moderated and are made live after they’ve been reviewed. If you disagree with anything in the article or comments please do let us know, but be polite so we can have a constructive discussion where everyone has the opportunity to learn.

More From

Get Active

Summer BBQ Party Games

There’s no denying that balls = summer fun. Beach, volley, bocce, golf, you name it, there is no denying it. When used in these popular outdoor lawn games listed below, balls join bean bags, horseshoes, frisbees and other easy-to-pack gear as great ways to reap the...

Tommy Europe’s Any Fitness Level Exercise Videos

New to exercising or haven’t had a regular routine in a while? Start with the 10 minute man workout and then move on to these four easy-to-follow 30-minute workout videos. Originally created for Men’s Health Month, they’re now available on-demand in your home with no...

Warm Up for Your Workout with Dynamic Stretching to Avoid Injury

From family-friendly challenges to belly-busting moves, Grey Cup champion and fitness coach Tommy Europe will have you working up a (light) sweat in weekly virtual fitness classes throughout Canadian Men’s Health Month. Follow @DontChangeMuch on Twitter, Facebook and...

Pin It on Pinterest