Get great pecs without even entering a gym… these 3 bodyweight exercises can be done anytime, anywhere! Not only are they great for blasting your chest, but you’ll also hit all major upper body muscle triceps, delts and abs.
Whether you love em’ or hate em’ there’s a reason they never go out of style, they work. It’s easy to slip into bad form when performing push-ups so to ensure you’re doing them correctly keep your body in alignment from your head to your toes, the best way to do this is to brace your core and look straight ahead. To put the emphasis on your upper chest you can raise your feet on either a workout bench even just a chair. If it’s your lower chest you want to target you need to be performing them in a decline position.
These will get you more bang for you buck than the classic push-up as they the target upper chest, which is essential to building a big chest, and your triceps simultaneously. To perform the diamond push-up you need to place your hands underneath your chest with your thumbs touching, if you feel too much pressure on your wrists try wearing wrist straps to keep them supported. Be sure to keep your elbow tucked in close to your body throughout the whole move, as this will ensure you’re targeting your upper chest.
Bench dips are great for hitting your chest and shoulders and adding serious mass to your triceps! All your need to perform this heavy hitter is a bench… simply grip the edge of the bench behind you whilst keeping your feet together and legs straight, then lower your body straight down slowly powerfully press yourself back up. Too easy? Try the feet up bench dip variation.
Are you spending hours in the gym having carefully crafted the perfect routine but still not seeing muscle definition? Getting super shredded takes time, effort and commitment, and it is very common for the vast majority of people to hit some sort of plateau in the quest for an aesthetic lean physique. Below we have listed three very common mistakes that could be letting you down.