Push-Ups are the classic exercise. If I could do only one routine that would keep my chest, shoulders and arms in shape (and even help tone my stomach) it would be push-ups. Anyone can do them no matter strength or skill level. What is more, no special equipment needed. Is it any wonder that push-ups are an integral part of every prison workout...or any workout for that matter?
I have chosen to highlight a "decline" variation of the push-up because having the feet elevated targets my upper pectorals. In my opinion most of us already have "something" at the bottom of our breast area so strengthening the top of the chest muscles helps to lift the breast area and better defines the chest. Again, just my opinion. Try regular and decline and see which works best for you.
How to Do It
Place hands on floor (wider than shoulders) and prop feet on a step, platform or (if you're advanced) an exercise ball. Slowly bend arms and lower body until elbows are at 90 degree angles. Straighten arms and push up without locking elbows. Keep abs tight throughout the movement! Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.
This exercise works the chest, arms, abs, back and shoulders.
Range of motion will be compromised if grip is too wide. Higher elevations will not involve sternal head of pectoralis major. Lower elevations will target sternal head of pectoralis major but still involve clavicular head of pectoralis major as a synergist.
Abdominal exercise it can be uncomplicated to guess why crunches had been so preferred at 1 time. Given the quantity of bi-directional strain you employ on your abdominal muscles, they work on the stomach flabs like no other exercise does.
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