Push Ups For Improving The Biceps, Triceps and Chest Muscles

One of the oldest forms of physical exercises, push ups are still a lovable form of exercise for most fitness freaks. Push ups remain to be one of the few exercises that have remain unchanged although, the form that they are practised in may have varied.

Push up advantage

Push ups give an advantage of minimum set up requirements to perform, all you need is a floor mat and a flat clean surface along with your body and devotion. Push ups can be focussed and targeted to specific parts as we would explain further on.

How to perform?

Push ups are generally performed in the standard push up position, body raised on arms placed apart, the legs are extended backwards while feet are placed close together. In this position it is advised to lower down so far that the nose nearly touches the floor mat, remain in this position for2 seconds and then move up to the normal position, make as many reps as possible. Initially 10-15 reps are sufficient, although, the number could be increased on a daily basis.

Variations of push ups

In order to subside monotony, as well as to increase the pressure on strength training, single handed push-ups are a very good variant. To perform this, get into the normal push up position, place one hand at your back and perform the same routine, while the whole pressure is borne by a single arms biceps and triceps. Repeat the exercising with the other arm.

Rapidly performed half push ups are also an excellent for of strength training. The principle is to do push-ups in quick succession, a breathing pattern must also be set along with this rapid action to benefit the chest muscles, exhale while you are going down and inhale while coming up. Increasing the gap between the arms can also be a good variant especially if you are interested in working out the triceps.

Caution and advice

It is always good to begin slowly and improve further on. Heroics on the very first or second day, could leave injuries and health problems. Go slow and steady, also try and perform push ups regularly past weight training this would add to the strength of the hard work already performed in the gym.

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