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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.
1 - Push Ups - Reps 16
See video and instructions - http://www.youtube.com/watch?v=BbDcMfu-i4w
2 - Recovery Time 00 min. 30 sec.
3 - Push Ups - Reps 16
See video and instructions - http://www.youtube.com/watch?v=BbDcMfu-i4w
4 - Recovery Time 00 min. 30 sec.
5 - Push Ups - Reps 16
See video and instructions - http://www.youtube.com/watch?v=BbDcMfu-i4w
6 - Recovery Time 00 min. 30 sec.
7 - Push Up - Hands as chest width - Reps 16
See video and instructions - http://youtu.be/ZWdBqFLNljc
8 - Recovery Time 00 min. 30 sec.
9 - Push Up - Hands as chest width - Reps 16
See video and instructions - http://youtu.be/ZWdBqFLNljc
10 - Recovery Time 00 min. 30 sec.
11 - Push Up - Hands as chest width - Reps 16
See video and instructions - http://youtu.be/ZWdBqFLNljc
12 - Recovery Time 00 min. 30 sec.
13 - Push Up - Feet on bench - Reps 16
See video and instructions - http://youtu.be/juGXvXylV1U
14 - Recovery Time 00 min. 30 sec.
15 - Push Up - Feet on bench - Reps 16
See video and instructions - http://youtu.be/juGXvXylV1U
16 - Recovery Time 00 min. 30 sec.
17 - Push Up - Feet on bench - Reps 16
See video and instructions - http://youtu.be/juGXvXylV1U
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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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