The typical Monday usually consists of various chest exercises filling up the bench presses, cable crossovers and chest machines. A great exercise that can be thrown in to the mix, supplemented or even done when you have no equipment is the basic push up. It seems like a lost art, but this fundamental movement can do anything from assist with building muscle to firing up your metabolism.
Check out this push up series that can be done any time, anywhere.
Routine Goal:
The goal of this routine is to ignite your metabolism, improve you’re your chest, shoulder and back development by using body weight at the gym or in your own living room. The three exercises consist of close hand, wide hand and decline pushups.
Routine Notes:
a. These movements can be done during your workout, post workout or as your workout.
b. Be sure to keep your elbows at a 45 degree angle to avoid putting added stress on the anterior portion of your deltoids.
c. If pushups become too difficult drop down to your knees and continue on with the movement.
d. If you are advanced bump up reps starting at 20 and finishing at 5.
Routine Structure - 1 Round of Each - 15/10s, 10/10s, 5/10s
ROUND ONE: 15/10s
> 15 close hand pushups
10 second rest
> 15 wide hand pushups
10 second rest
> 15 standard hand decline pushups (feet on flat bench)
ROUND TWO: 10/10s
> 10 standard hand decline pushups (feet on flat bench)
10 second rest
> 15 close hand pushups
10 second rest
> 15 wide hand pushups
ROUND THREE: 5/10s
> 5 wide hand pushups
10 second rest
> 5 standard hand decline pushups (feet on flat bench)
10 second rest
> 5 close hand pushups
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