Home Workout Plan - Advanced Chest
Part 4 of the home workout plan is for more advanced fitness gurus. These are a tougher version of the push up to really work your chest. Do these with the intent of going at a moderate pace, not speed push ups.
1. Pseudo Push ups
This is basically a regular push up except your fingers are pointing back towards you feet. This will work your muscles from a different angle.
Do 15 reps.
2. Fingertip Push Ups
As the name suggests, instead of having your hands flat on the floor, go up onto your finger tips. Use all 5 fingers or to make it tougher, use 2 or 3 on each hand. This will work your forearms and put more strain on your arm muscles.
Do 15 reps.
3. Crucifix Push Ups
This one is very similar to the wide push ups from the last home workout plan article. The only difference is that your hands are even wider to almost full extension. To make it even harder, do them on your fingertips.
Do 15 reps.
4. One Leg Tiger
This home workout plan push up will take some practice to get right. Use two feet at first to get the pattern down before going to one leg. Start in a normal push up position and go down so your chest is near the floor. From this position, drop down so your forearms are flat on the floor and your elbows are pointing straight back. This will be tough if your feet do not move. So the trick is to use a hopping motion with your feet - hop back to a different position keeping your body straight. To go back up again, you will need to hop your feet forward again. By using two feet, you can switch feet to make is easier. This is really tough on your core muscles but well worth doing.
Do 15 reps.
5. Clap Behind Back
This is the same as a regular clap push up except you force your self hard off the ground to get some height so you can clap behind you back. Quick hands or you will face plant!
Do 5 reps.
Overview:
Pseudo - 15
Finger Tip - 15
Crucifix - 15
1 Leg Tiger - 15
Clap Behind Back - 5
Speed - failure
2 - 4 sets
As usual, rest 30 - 60 seconds between each exercise and do 4 - 8 sets.
Next weeks home workout plan will be on legs and yes, you can get a workout in without weights that will still give you results.
My name is Jacques Delorme and I am the founder of ViSports. I run two websites designed to help educate visitors about youth nutrition, training and motivation. The primary site is a blog at http://visportsnutrition.ca. We produce a newsletter which you can subscribe to to receive a number of free articles and books including this article. Feel free to leave comments and questions if you need more information on a related topic you can not find.
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