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Chest Press And Push-up

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Exercise Profile

Primary muscles:

Chest

Secondary muscles:

Triceps, Shoulders

Equipment:

Bodyweight

Difficulty:

Beginner

Chest Press And Push-up Overview

The Chest press and push-up workout primarily engages the Chest using bodyweight resistance.

While other muscles are involved, the focus is on strengthening and toning the Chest.

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Chest Press And Push-up Instructions

  1. Position yourself on a flat bench with your feet flat on the floor and your back pressed against the bench.
  2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended straight up.
  3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
  4. Push the dumbbells back up to the starting position, extending your arms fully.
  5. Repeat the movement for the desired number of repetitions.

Chest Press And Push-up Tips

  1. Start with proper form: Align your body in a straight line for push-ups and keep your back flat on the bench for chest press.
  2. Engage your chest muscles: Focus on squeezing your chest as you push up or press the weights, feeling the burn.
  3. Breathe correctly: Inhale as you lower your body or weights, and exhale as you push up or press.
  4. Don’t rush: Take your time to perform each rep with control, maintaining the tension on your chest muscles.
  5. Gradually increase intensity: Add more reps or weight as you get stronger, but always prioritize proper form over quantity.
  6. Vary your hand position: Experiment with wider or narrower grips to target different areas of your chest.
  7. Stay consistent: Aim for regular chest workouts, at least 2-3 times a week, to see improvements in strength and muscle definition.

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