Home Basic Chest Exercise

by tyson

i firsty built my chest by doing 500 push ups a week and go to the gym to build more effectively.


How to use Pushups to Build More Stamina

Pushups are one of the best upper body exercises ever developed. It is essentially a body weight exercise, but may sometimes be enhanced by using deviations from the standard position or by working with additional weights to increase resistance.

Pushups are used to develop the pectoral (chest muscles) but they also have benefits on the deltoid muscles and the triceps and midsection. It is a strength building exercise and correct application can lead to significant gains in stamina which includes increased endurance and strength.

Correct form for the standard pushup exercise

 Lie flat on the floor and lift yourself with your weight balanced on your arms that are placed slightly wider than shoulder width and on your toes.
 Keep your palms open for support
 Then lower yourself (or bring yourself up depending on whether you are starting from the bottom or from the top)
 Keep your body straight and use only energy from your arms to push upwards and do not let yourself fall freely under weight as you lower yourself by lower yourself slowly by using your arms.
 Repeat the exercise to the desired number of repetitions.

After some sessions of performing the same exercise, it is possible that you won’t be able to see any more increases in strength or endurance with time. You can go over this plateau by increasing the intensity of the exercise. One of the ways by which this can be achieved is by increasing the number of repetitions. However going for very long repetitions may also be counterproductive in the long run.

The best way to improve stamina then with pushups is to increase repetitions, but also to variations of the exercise that may work on different muscle groups that are not affected in other variations.
For those that find it a bit difficult to start with the standard pushups directly, they can opt for the easier variations such as the bent knee pushups.

With this variation, the knees are kept on the floor and while the feet are raised and crossed at the ankles. Then push up by straightening your arms and lowering yourself back as with the standard form.
To increase the difficulty of the exercise, you can use the elevated feet pushup whereby the feet are placed at an elevated ramp like a bench or the weighted pushup whereby you can add weights by wearing a weighted vest or using a rucksack with weights.

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