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This basic training for your chest muscles is easy and can be used by anyone (men and women alike), given that all the exercises involve supporting the knees. This way you use only half of your body weight making this weight bearing exercise easy to do. It is therefore recommended for beginners.
The workout:
1 - Knee push ups - Reps 12
See video and instructions - http://www.youtube.com/watch?v=LiKfLE2K_DI
2 - Recovery Time 00 min. 30 sec.
3 - Knee push ups - Reps 12
See video and instructions - http://www.youtube.com/watch?v=LiKfLE2K_DI
4 - Recovery Time 00 min. 30 sec.
5 - Knee push ups - Reps 12
See video and instructions - http://www.youtube.com/watch?v=LiKfLE2K_DI
6 - Recovery Time 00 min. 30 sec.
7 - Push ups - knee on bench - Reps 12
See video and instructions - http://youtu.be/5DRuJ_tBT_M
8 - Recovery Time 00 min. 30 sec.
9 - Push ups - knee on bench - Reps 12
See video and instructions - http://youtu.be/5DRuJ_tBT_M
10 - Recovery Time 00 min. 30 sec.
11 - Push ups - knee on bench - Reps 12
See video and instructions - http://youtu.be/5DRuJ_tBT_M
12 - Recovery Time 00 min. 30 sec.
13 - Knee push ups - hands as chest width - Reps 12
See video and instructions - http://www.youtube.com/watch?v=iqTNK35xB8U
14 - Recovery Time 00 min. 30 sec.
15 - Knee push ups - hands as chest width - Reps 12
See video and instructions - http://www.youtube.com/watch?v=iqTNK35xB8U
16 - Recovery Time 00 min. 30 sec.
17 - Knee push ups - hands as chest width - Reps 12
See video and instructions - http://www.youtube.com/watch?v=iqTNK35xB8U
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Please watch: "Chest workout - best home routine to kill pec muscle calisthenics and bodyweight"
https://www.youtube.com/watch?v=ImNFOaCcWZs
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