This chest workout is perfect for gaining power, strength, and muscle size. Make sure to warm-up your shoulders and back prior to the workout. Then, move through the exercises in order, super setting numbers three and four. Repeat if you have extra time.
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In a pushup position, lower your body slows down to the ground for about three seconds, and explode uplifting your hands off the ground and returning back to a pushup position. This exercise requires maximum effort. Make sure to keep those elbows close to your sides and not flaring out too much.
4 sets x 5 reps,20 seconds rest.
Set up a barbell with weights that you can do six times with moderate effort. Make sure to lower the weight for about two seconds, and land the barbell on the lower part of the chest-keeping you shoulder blades pinched back. When pushing the weight back up explode, then repeat.
4 sets x 6 reps,20 seconds rest.
Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor.
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