No Gym No Problem – The Push-Ups Home Workout Routine


Push-ups are one of the simplest, least expensive, and yet most effective exercises to build a strong upper body and midsection, provided you do them correctly. By perfecting your technique, you can actually target different muscle groups, including not only your chest muscles but also your abs.

The push up program’s purpose is to increase the maximum number of push ups you can do in a single set.

Proper Push-Up Form

1-Slow down your movement, and use a three-second contraction. Try to really feel the muscle groups you’re targeting.

2-Do a full range of motion. Lower your body all the way down, allowing your sternum to gently touch the floor, and push all the way up. Your arms should be straight, without locking your elbows.

3-Pay attention to the alignment of your elbows. The ideal angle from your sides is about 45 degrees. This allows you to effectively work your chest muscles and prevent injuries from overextension.

4-Keep your body stiff and straight as a plank, including your head. Pay careful attention and make sure you don’t drop your head forward; it needs to be in line with your back.

5-Breathe in on the way down; breathe out on the way up, through your nose, not your mouth.

Push Ups Workout Routine

For best results you are going to do 3 different push up exercises and you will work out only 3 times a week.

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