Hello, YouTube. I'm Scott from Scotthermanfitness.com and today
We're going to talk about a good chest workout to do at home involving different variations of push-ups now
The push-up is a great functional exercise for two reasons one
It's very convenient and two it's great for total body coverage
Now the push-up the standard push-up works deltoids your pecs and your triceps
What I'm going to do is show you different variations of a push-up
So you can then do them at home and get a great chest workout the first pushup
I'm going to show you is the standard push-up the standard push-up
Involves you going on the ground keeping your feet together keeping your body very straight
You're spine neutral, and then you're going to also put your hands about shoulder length apart
Check out this demonstration
The second variation of push-up that you can do at home is going to be a diamond pushup now a diamond pushup is
Everything is the same your legs are straight your body straight
you have a neutral spine, but now you're going to put your hands on the floor like this and
when you come down
You're going to come down to right about here
when you come down to the floor and then push back up
here's a demonstration
The third variation of push-up that you're going to do is
Going to be wide stance pushup which basically means you're going to put your hands about shoulder length apart and then
Take them out about five or six inches
and once you have that done keep everything the same keep your back straight your feet together neutral spine and
Then proceed to go down without touching your chin to the floor
Now the fourth variation of push ups that you can do is you can keep your body the same keep your feet together
Keep your back straight
But now what you're going to do
is you're going to take your hands and
Usually you'd start about here or the around underneath your shoulders
Now you're going to bring them down like this and by keeping your arms down like this
It's going to cause you to use a little more tricep as you push it hit different parts of your chest, so give that a shot watch demonstration
Okay, great. Now there's even more variations of push-up
what you can do now is you can do elevated push-ups
And what you can do with this is find the surface in the house
Sometimes easiest to use a table your bed or chair
And what you're going to do is you're going to put your feet up on the chair
You're going to keep your body the same you put your hands on the ground and now you're going to perform the same
Exercises that you did on the floor, but now your feet elevated
now
You might say well those are exercises to do. Well. There's one more way you can do it as well
You can also do them with your upper body
elevated in the air which you can do the same thing on a table on a surface on counter or on a chair and then
Perform the same exercises here's an example of the regular pushup and how to do it on an elevated surface
Now as far as how many repetition you should be doing per set
Some research has shown that high pushup a routine stimulants human growth hormone production which helps with overall strength and size gains
with that being said you should be doing you know maybe 10 to 15 repetitions per set when you're first starting off and
Start up doing 3 sets as you get stronger do more push-ups per set now if you find yourself unable
To do a push up in the regular starting position with your feet straighten your feet together and legs straight
Keep your feet together, but go on your knees that'll help you build up and so you can do a push-up the regular way
Now there's another way to do push-ups as well. If you want to make it harder. It's by using these things called push-up bars
now unfortunately
I don't have my push-up bars on me because I gave them to my brother George because he wanted to increase his chest size as well
But luckily for George where we share the same genetics all it takes is a quick photoshop opportunity
And he can look the same way as me
I want to thank you guys for checking out my at home chest workout routine now remember when you do push-ups
You're also going to activate your abdominals your lower back and your quads as well, so make sure you do them correctly
Be sure to subscribe to my channel and also be sure to check out my fitness website Scott at Scotthermanfitness.com
until next time later guys
Oh sorry, I forgot it was on