gwendavies
New member
Push-Ups: Standard push-ups are excellent for chest development. Do 3 sets of 10-15 reps, or as many as you can manage with good form.
Decline Push-Ups: Place your feet on an elevated surface (e.g., a sturdy chair) and hands on the floor. This targets the upper chest. Do 3 sets of 10-15 reps.
Dips: If you have parallel bars or stable chairs, dips work the chest and triceps. Do 3 sets of 10-15 reps.
Chest Squeeze: Hold a pillow or a basketball against your chest and squeeze it together forcefully for 3 sets of 15-20 seconds.
Floor Press: Lie on your back and use dumbbells or filled water bottles as weights. Push them upward from your chest. Do 3 sets of 10-12 reps.
Remember to maintain proper form, and gradually increase the intensity and reps as you get stronger. Rest for 1-2 minutes between sets. Always consult with a fitness professional or your doctor if you have any health concerns before starting a new exercise routine.
Decline Push-Ups: Place your feet on an elevated surface (e.g., a sturdy chair) and hands on the floor. This targets the upper chest. Do 3 sets of 10-15 reps.
Dips: If you have parallel bars or stable chairs, dips work the chest and triceps. Do 3 sets of 10-15 reps.
Chest Squeeze: Hold a pillow or a basketball against your chest and squeeze it together forcefully for 3 sets of 15-20 seconds.
Floor Press: Lie on your back and use dumbbells or filled water bottles as weights. Push them upward from your chest. Do 3 sets of 10-12 reps.
Remember to maintain proper form, and gradually increase the intensity and reps as you get stronger. Rest for 1-2 minutes between sets. Always consult with a fitness professional or your doctor if you have any health concerns before starting a new exercise routine.
