1. May-12-2021
2. Fitness

Given the unprecedented times that we are living in right now, we have started virtual training sessions for our members. However, taking it as a collective responsibility to ensure everyone around stays fit and healthy - both mentally and physically, we have formulated a dedicated home workout schedule for bodyweight exercises that don’t require any equipment and can be easily done in the comfort and safety of your home. In addition, if you follow this schedule along with taking our membership, your moves will definitely get a pragmatic direction.

 

Our second schedule is targeted towards building chest muscles by using no external weights.

 

1. Incline Push-ups

 

While primarily working your chest muscles, incline push-ups engage your core muscles as well to protect your back. Moreover, they take some of the pressure off your arms and shoulders to give you a solid chest workout.

 

Form:

• Start in a regular push-up position but with your hands elevated on a chair or a bench.
• Keep your body straight and core tightened.
• Then push your body up and down using your arm strength.
• Perform three sets with 10 reps each.

 

2. Push-ups

 

Push-ups are often overlooked, however, if done in a correct form - they are one of the best exercises that help in developing your shoulders, arms, core and chest altogether.

 

Form:

• Lay prone on the ground with your arms supporting your body.
• Keep your body in a straight line including your back, wrists, hands and elbows, while raising and lowering your body with your arms.
• Ensure to keep your core tightly locked throughout.
• After every push-up, hold your position for a second and then repeat.
• Perform three sets with 10 reps each.

 

3. Pike Push-ups

 

Pike push-ups can help you build massive shoulder strength and core stability. It majorly works your shoulders, chest, arms, core and back, and helps in toning and strengthening your entire upper body.

 

Form:

• Start in the regular push-up position, with your hands right under your shoulders.
• Keep your back flat, core tight and engage your glutes and hamstrings.
• Lift your hips and back upwards until your body forms an inverted V shape. Keep your arms and legs as straight as possible.
• Begin to bend your elbows, and then lower your entire upper body towards the floor.
• Hold for a second, then slowly push up until your arms are straight and you are back in the inverted V position.
• Make sure to maintain control throughout the movement.
• Perform three sets with 10 reps each.

 

4. Tap Push-ups

 

With tap push-ups, you can take a traditional push-up to the next level. Moreover, it helps in keeping your body from sagging.

 

Form:

• Start in the regular push-up position, with your hands right under your shoulders.
• Keep your abdomen and legs tight as you slowly lower your chest towards the ground by bending your elbows.
• Exhale while pushing up.
• Then lift your left hand to tap your right shoulder at the top. Repeat with the other arm.
• Perform three sets with 10 reps each.

 

5. Narrow Push-ups

 

Narrow push-ups are simply normal push-ups but with your hands positioned slightly closer. They are also known as military push-ups and target your triceps as well.

 

Form:

• Start in a regular push-up position, with your hands directly under your shoulders and feet no more than 12 inches apart.
• Bend your elbows and lower your body until your upper arms are parallel to the floor while keeping your core tight and your back straight.
• Stay in this position for one second and then push your body back to the starting position and repeat.
• Please remember that your elbows should be close to your body during this exercise.
• Perform three sets with 10 reps each.

 

6. Decline Push-ups

 

Using a bench for performing push-ups can help your shoulder muscles work harder.

 

Form:

• Start on all fours with your knees under your butt and your hands under your shoulders.
• Then elevate your feet on a chair or bench, and push your body up and down mainly using your arm strength.
• Make sure to keep your body in a straight line and core locked tightly.
• While being in the lowering position, hold for a second and then repeat.
• Perform three sets with 10 reps each.

 

Along with following the above routine, you can also join our membership and get virtual training sessions that would elevate your home training. Connect with us at +91-8657488772/ 8657445662.

 

Hope to see you all soon and praying that the world becomes a safe and better place again to live in.

 

“Breathe In and Chest Out - Let’s Go !!!”

• Alan Fenandes

(Director Operations - MMA Matrix)

 

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