Doing push-ups may feel a bit outdated, but it is still the all-time greatest exercise. We can safely assume that everyone has done at least some Push-up workout at home in the course of their lifetime. However, most people do not realize just how useful this exercise can be when it is done with focus following a muscle building plan. When done the right way push-ups can build a solid muscle mass and give you a great body definition.
We are not talking about doing a few push-ups to stretch your muscles or some 3 sets of 10 reps; an effective Push-Up Workout Plan has the traditional workout planned out with a bit of variations through the entire exercise session so as to affect all relevant muscles correctly. Even with a weight lifting regime, push-ups cannot be left out of the mix.
Workout plan for mass and density
Performing the standard push-ups may be so easy to actually make any difference to your muscle mass. Doing 50 to 100 push-ups may feel like serious exercise however it is only an endurance training and does not build muscle mass, give strength or define your shape. Even though it is a staple exercise in any upper body home workout, push-ups needs to be done in high intensity with added variations rather than just doing one regular type.
This Push-Up Workout Plan is very effective for the person who wants to do some serious Muscle Building at home with the least of resources. It is based on escalating density training while performing your body weight training.
1: Regular Push Ups
This is performed to warm up for any training. Begin by positioning yourself in the prone position, arms on the ground aligned with the shoulder width. Slowly lower yourself to the floor, pause then push up. Try keeping the reps high since this is a warm up exercise but do not tire your chest. The recommended reps are 12-20 in 3-4 sets.
2: Wide Grip Push Ups
This is similar to the regular push-up except for the hands that are placed wider than the shoulder width. This takes away much of the support from the triceps and shoulder therefore focusing more on your chest. If this exercise seems too easy then try the crucifix push-ups. Extend them as much as they will go and slightly bend at the elbow to allow for movement of push-ups. This is quite straining at the beginning but do not give up. Doing 3-4 sets with a total of 8-12 reps each is recommended.
3: Clapping Push Ups
Doing this variation of Push-up workout at home can have very explosive results and give you strength and endurance. Start at the same position as a regular push-up with the same initial movements but do it explosively with your torso lifting up above the normal level. This allows you to quickly clap your hands under the chest before placing them back on the ground and repeating. Be very controlled in movement so that your form does not slide. Doing 3-4 sets of 8-12 reps each is recommended.
4: Narrow Grip Push Ups
Very similar to the regular Muscle Building push-up except for the fact that your hands are placed closer together separated by only a few inches. This puts more emphasis on the triceps. Try putting the elbows by your side and don’t let them flare out as this can cause injuries. In order to make this variation a bit challenging, try the diamond push-ups. In the same position, place your hands together and have the thumbs and index fingers touching to form a diamond shape. Proceed to slowly perform the push-ups and avoid flaring out the elbows excessively. Do 3-4sets of 8-12 reps each for the best results.
5: Incline Push Ups
Another step in this Push-Up Workout Plan at home is the incline push-up where one uses an elevated platform for the hands. This places additional emphasis on your lower chest therefore providing to the overall chest workout. Doing 3-4 sets of 12-20 reps is just enough.
6: Decline Push Ups
This Muscle Building exercise is similar to the incline push-up only that in this case it is your feet that are elevated above your body. Once in a regular push-up position, lower your body slowly, placing more emphasis on your upper chest. It is recommended that you do 12-20 reps in 3-4 sets.
Finisher
To finalize this Push-up workout at home, you can add one finisher exercise. Just choose from one of the above that you have already done and probably struggle with the most and do as many reps as you can, take a 30seconds rest and repeat till you complete 3-4 sets. You can also do one set of every variation for as long as you can with 30 seconds rest in between.
Author Bio:
Kelly is the founder of RegularityFitness, where she and associates blog about the best fitness exercises, weight loss methods, diet, muscle building. That will help you get a good shape and healthy. RegularityFitness concentrated on the benefits of exercise and provides effective training methods to achieve it. She has three years of experience fitness and that is the biggest passion in life