5 PUSH UPS

WHY THIS EXERCISE?

TH Bench push ups are a great exercise for strengthening and gaining definition in your upper body. Incline push ups are a great exercise for beginners if having difficulty doing the basic push up routine. Practicing this workout will help strengthen all the muscles needed to transition to a regular push up. You can add harder variations of this exercise on the bench to test intermediates and more advanced levels. Bench push ups primarily target the chest (pec minor and major) and triceps muscles but also strengthen your shoulders, abs, back and hips. Doing this workout on an inclined surface puts less stress on the elbows and shoulders if suffering from any pain or injury. Doing the exercise with a wide grip stance puts more emphasis on the chest alone and is generally easier for performing more repetitions. Suitable for beginners. Performing the routine with a closer grip is a lot harder and challenges your chest and triceps muscles more. Suitable for intermediates.

HOW TO DO

Beginners: Wide grip push up Intermediates: Close grip push up Keeping your hands shoulder width apart, place them flat and straight on the bench. Your hands should be aligned directly below your shoulders. Keep your back and legs completely straight with your core engaged at all times to maintain a neutral spine. Leading with your face first, slowly lower yourself towards the bench. Coming up, push with your chest and triceps until your arms are fully extended in its starting position. Perform the same movement for multiple repetitions.

HOW MUCH Beginners:

Perform the exercise for 12-15 repetitions | 2 sets | Rest 90 seconds

Intermediates:

Perform the exercise for 20-25 Repetitions | 3 sets | Rest 60 seconds * If intermediates wish to make it harder again, you can perform a much closer grip or introduce clap push ups. Perform the same movement except clap on the way up.