Leg Press And Push-up

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The leg press and push-up workout is a bodyweight exercise routine that primarily targets the quads and chest.

In the leg press, the bodyweight is used to push against a weighted platform, engaging the quadriceps muscles.

Similarly, push-ups utilize bodyweight to target the chest muscles, while also engaging the triceps and core for stability.

Position yourself on the leg press machine with your feet shoulder-width apart on the footplate.
Release the safety handles and extend your legs, pushing the footplate away from your body.
Pause briefly at the top of the movement, feeling the contraction in your quadriceps.
Bend your knees and slowly lower the footplate back towards your body, maintaining control.
Stop just before your knees are fully bent and immediately begin the next repetition by extending your legs again.
Repeat the movement for the desired number of repetitions.

Start in a high plank position with your hands slightly wider than shoulder-width apart.
Lower your body towards the floor by bending your elbows, keeping them close to your sides.
Continue lowering until your chest is just above the ground, feeling the tension in your chest and triceps.
Push through your palms and extend your arms, raising your body back to the starting position.
Keep your core engaged and maintain a straight line from your head to your heels throughout the movement.
Repeat the exercise for the desired number of repetitions.

Position your feet shoulder-width apart on the leg press machine, ensuring your knees are aligned with your toes to engage your quads effectively.
Keep your back flat against the pad and exhale as you push the weight away, extending your legs fully without locking your knees.
For push-ups, place your hands slightly wider than shoulder-width apart, fingers pointing forward, to target your chest muscles more effectively.
Maintain a straight line from your head to your heels, engaging your core muscles throughout the exercise.
Lower your chest towards the ground by bending your elbows, aiming for a 90-degree angle, and then push back up, fully extending your arms.
To increase the intensity, try elevating your feet during push-ups or adding resistance bands to the leg press machine.