10 Min CHEST Home Workout | Push Ups ONLY – Join this workout and start building muscle. Follow along with Chris Heria as he shows you a super effective HOME CHEST Workout only using Push Ups. This workout will effectively build your chest without the need of any equipment or even weights allowing you to do it anywhere.
The push-up is widely known as a basic exercise for an effective workout program. In fact, it’s simple but effective for building strength.
Doing push-ups daily can be a great way to increase your fitness level without having to use any exercise equipment, pay for a gym membership, and use anything other than your own body weight to get results.
How to do a Push Up: It all comes down to proper form
To get the most out of every push-up, it’s important to make sure you have the right form. This way, you’ll reduce the risk of injury while working all the right muscles to efficiently build strength.
A basic push-up looks like this:
- Get into the plank position. Keep your arms straight – avoid crossing your elbows. Your palms should be flat on the floor and your wrists, elbows and shoulders should be in line.
- Tighten your core so that your back does not sag downward. Make sure your spine is straight from your neck to your hips.
- Bend your elbows to 90° in a slow, controlled motion.
- Push yourself back up into the Plank position. As you get stronger, you can work on holding the bottom position or bringing your chin or chest all the way to the floor before pushing back up.
Why should you care about a strong upper body
Popeye-esque arms can help your shirts fit differently, but the benefits of a strong upper body go far beyond aesthetics. For starters, increasing muscle mass anywhere on your body brings benefits such as increased metabolism, stronger bones, and a healthier heart.
1. It can be an indicator of your overall health
But upper body strength can be especially important for overall health. “Grip strength – a component of upper body strength – can actually be used as an indicator of risk for all-cause mortality, disability and morbidity,” MacPherson says.
It can also serve as a predictor of cardiovascular health. In a February 2019 study in the journal Nutrition, Obesity and Exercise, men who could do at least 40 push-ups in 30 seconds had a lower risk of heart attack, heart failure and other cardiovascular disease than those who could do fewer than 10.
2. Functional upper-body strength helps prevent injury
Carvajal emphasizes the functional nature of upper body strength, saying it becomes increasingly important as people age if they want to remain independent. “A healthy, strong upper body transfers to real-world situations,” he says. “For example, putting a (heavy) box on a shelf or lifting a child when there’s no one around to help.”
If you lack the strength to do these activities and do them anyway, your lower back, lats, traps and other surrounding muscles need to compensate so you can move the way you want or need to, says Jackie Wilson, founder and CEO of NOVA Fitness. Unfortunately, over time, this can lead to overuse injuries, pain and tightness.
3. It can propel you toward any fitness goal
Don’t get this wrong: Upper body strength is not more important than leg strength. But it is just as important. “Balanced overall strength from head to toe will help you achieve any fitness goal,” says Jackie Vick, CSCS, trainer at Gold’s Gym.
No sport exemplifies this more than running. In running, it may be your legs that propel you, but a strong upper body and core are necessary to help long-distance runners maintain good posture and form while accumulating miles, Dr. Conrad says. And an April 2018 study in the Strength and Conditioning Journal suggests that strong arms help sprinters generate the power they need to move forward quickly.
The bottom line: whether your goal is to look good, stay injury-free, live longer and healthier, or run faster, a strong upper body can help you achieve it.
Workout Structure – 10 Min CHEST Home Workout | Push Ups ONLY:
- Workout: 40 sec Active 20 Sec Rest
- One Set Per exercise
- 2:20 Diamond Push ups, one leg raised (40 sec)
- 3:27 Elevated wide push up (40 sec)
- 4:27 One arm fingertip push up (each side 20 sec)
- 5:27 Explosive push ups (40 sec)
- 6:27 Slow push up (1 rep – 40 sec)
- 7:32 Push up knee raises (40 sec)
- 8:29 Incline push up (40 sec)
Equipment: Mat (optional)
We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.
If you have any questions, wishes or suggestions, feel free to contact us.