Three simple chest exercises for pecs to be proud of

Three simple chest exercises for pecs to be proud of

By Laura Briggs

Thought you wouldn’t be able to get serious chest muscles? Think again. You don’t even need weights to get great, defined pecs. All you need is yourself, a box and a chair. Follow these three simple chest exercises for a chest to be proud of.

EASY

Wide Press Up: Think standard press up; just move your hands further out to the side, past your shoulders. Do 15 of these press ups – this is a set, followed by a 1 minute rest. Complete three sets and do this exercise three times a week.

HARDER

One arm press up: With one arm raised up on a box about 10cm high and the other on the floor, perform a press up and then alternate arms. This counts as one rep. Aim for 15 reps in a set, and then four sets. You should be resting for one or two minutes between each set. Do this exercise two-three times a week.

HARDEST

Elevated press up: This one requires you to raise your legs by putting them up on a chair or even up the stairs if you can, while you perform a press up keeping your legs straight. Do 15 press ups to a set, and then five sets.  Have a break of a minute in between. This one should be done two-three times per week.

When you’ve mastered these three simple techniques, you can get really tough on yourself and do them as a circuit. One set of each exercise one after the other, then repeating four times.

If you can handle it, then you’ll soon have pecs like an Adonis!

 

Comments

Mike D.
29 September 2014

Mike D.

A very very tough one is press ups with dumbbells in each hand. When you raise back up lift a dumbbell with one hand to your shoulder height and at the same time lift your diagonally-opposite leg. Lower, then do the same on the other side.

Clare R.
29 September 2014

Clare R.

not sure I want to look like an Adonis, but the old 'I must, I must...' would be helped by this. If I can avoid going splat on the floor, that is.

Joseph M.
26 September 2014

Joseph M.

The elevated press up is a killer, I once managed about 5 but not keen on trying again! One arm press ups on the other hand build up a good sweat without the exhaustion from carrying out just one exercise.

Matthew C.
24 September 2014

Matthew C.

i remember my dad doing press ups in a handstand position. Guess he won't be doing it now at nearly 70 - but he still has very strong arms.

Trevor D.
22 September 2014

Trevor D.

may be a while before I get beyond 'easy' - but it's a start!

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