Chest Exercises

Wide Pushups

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2. Place hands than shoulder width, and feet should be at hip width with toes on floor.

3. Start position: Extend the elbows and raise the body off the floor.

4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.

5. Return to the start position by extending at the elbows and pushing the body up.

Navagation

Chest Exercises

Dive Bomber Pushup

1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor.

4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up.

Pushup on Ball (w/ 1 leg)

1) Lie face down with chest on flexaball.

2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball. 3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball. 4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor. 5) Return to the start position by extending at the elbows and pushing the body up.

Diamond Pushups

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor.

4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up.

Protraction (Pushup)

1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.

3) Start position: Extend the elbows and raise the body off the floor.

4) Extend at the elbows and pressing up at the shoulders separating the shoulder blades and arching the upper back.

8 Count Body Builders

Chest (bodyweight)

Instructions:

Start in a standing position and bend your knees and place your hands on the ground.

Extend your legs back into a push up position.

Bring your knees back in towards chest and stand back up.

This should be a continuous motion and be fluid.

Kneeling pushup with hands on med ball

1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands on top of the medicine ball; extend legs and place feet at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor. 5) Return to the start position by extending at the elbows and pushing the body up.

Pushups with hands on 2 med balls

1) Get on hands and knees on floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2) Place hands slightly wider than shoulder width with one hand on top of each medicine ball.

3) Start position: Extend the elbows and raise the body off the floor.

4) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the floor.

5) Return to the start position by extending at the elbows and pushing the body up.

Prone Chest Fly with 3 stability balls

Chest (bodyweight)

Instructions:

1. Start by balancing with your feet on the ball and each arm on a stability ball.

2. Maintaining balance let your arms out to the side in a chest fly motion.

3. Once you have reached a comfortable stretch with your chest then bring your arms back in towards the center.

4. Remember to keep you hips level and focus on stabilization.

Pushup with med ball and balance board

1. Start by placing your feet on a balance board and a hand on each medicine ball.

2. Move into a plank position and maintain your balance by extending your arms.

3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees.

4. Extend your elbows until you reach full extension.

5. Keep your abs drawn in tight to maintain good technique.

Pushup on extreme balance board

1. Start by placing your hands on a balance board and your feet on the ground

2. Move into a plank position and maintain your balance by extending your arms.

3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees.

4. Extend your elbows until you reach full extension.

5. Keep your abs drawn in tight to maintain good technique.

Pushups with feet on stability ball

1) Lie face down with chest on flexaball.

Wall Pushups

Chest (bodyweight)

Instructions:

1. Start by placing your hands on the wall at shoulder level with your feet approximately 2 feet away from the wall.

2. Bend your elbows so that your chest gets closer to the wall.

3. Once your elbows are bent to about 90 degrees then press back out to the starting position.

4. Repeat according to the required repetitions.

Pushup on knees with hands on the ball

Chest (bodyweight)

Instructions:

1. Place your hands on the top of a stability ball with your knees on the ground and your trunk in a straight line.

2. Start with your arms extended and slowly lower your chest to the ball and then return to the starting position.

3. Keeping your body straight throughout the movement repeat for the required number of repetitions.

Explosive Pushup

Chest (bodyweight)

Instructions:

1. Start by getting into a push-up position.

2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.

3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.

4. Repeat for the recommended repetitions.

Modified Explosive Pushup

Chest (bodyweight)

Instructions:

1. Start by getting into a push-up position with your knees on the ground.

2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.

3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.

4. Repeat for the recommended repetitions.

Plyometric Depth Pushups

1. Start by placing feet on a bench and your hands on steps or blocks of your desired height.

2. Begin by getting into a push up position with your hands on the blocks.

3. Proceed into a pushup and when you push to extend your arms you should push hard enough to allow your hands to leave the blocks and land on the floor.

4. Once your hands have landed on the floor proceed into another pushup. Press up off the floor with enough force to have your hands leave the floor and land back on the blocks.

1-Arm Pushup

Chest (bodyweight)

Instructions:

1. Start by getting into a pushup stance with your body flat and both hands on the ground.

2. Next take one hand and place behind your back.

3. Proceed into a pushup and the extend your arm back to completed pushup.

4. Repeat for desired repetitions and repeat with the other arm.

1-Leg Pushup

Chest (bodyweight)

Instructions:

1. Start by getting into a pushup stance with your body straight and your arms extended.

2. Raise one foot off the ground and hold in this position.

3. Proceed into a pushup keeping your foot off the ground for the desired repetitions.

4. Repeat the next set with your other foot off the ground.

Pushup with rotation

Chest (bodyweight)

Instructions:

1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.

2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.

3. Complete this movement for the desired number of repetitions.

4. To make this more challenging hold a dumbell in each hand while completing this movement.

Chest/Shoulder handstand pushup

Chest (bodyweight)

Instructions:

1. Start by placing your hands on the ground and then placing your feet up on the wall so that your are at least at a 45 degree angle.

2. Proceed to bend your arms into a pushup position until you have reached your full range of motion.

3. Extend your arms and return to the starting position and repeat for the desired repetitions.

Smith Machine Push Up

Chest (bodyweight)

Instructions:

1. Start by placing the bar on the smith machine about at waist level.

2. Step back from the machine and place your hands on the bar. Your body should be in a straight line at around a 45 degree angle so adjust your feet accordingly.

3. Proceed into a pushup until your chest touches the bar.

4. Return to the starting position and repeat for the suggested repetitions.

Barbell Bench Press

Chest (free weights)

Instructions:

1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.

2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.

3) Start position: Lift bar off rack with bar directly over head.

Lower bar to your mid chest area. Press bar up to starting position.

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Fingertip Pushups

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.

2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. You should be pushing just from your fingertips.

3. Start position: Extend the elbows and raise the body off the floor.

4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up.

Decline Bench Press (barbell)

Chest (free weights)

Instructions:

1) Position yourself on the decline bench by securing your feet on the provided pads (if available).

2) Position hands on bar wider than shoulder width or lower the unloaded bar to the lower chest position to where forearms are perpendicular to the floor.

3) Start position: Lift bar off rack with bar directly over chest.

4) Lower bar to lower chest region

5) Press bar up to starting position.

Incline Dumbbell Chest Fly

Lie back onto an incline bench (45° or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) Start position: Bring the DB’s to your shoulders. Press the DB’s up directly above the head with palms facing each other. Lower the DB’s out and away so that yoru forearms are almost parallel to the floor and your hands aligned approximately at the upper chest level. Let your upper arms go slightly past parallel to the floor and pull the DB’s up to the start position as if you were wrapping your arms around a tree.

Towel Bench Press

Chest (free weights)

Instructions:

1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor. Place a towel 4-5 inches thick on your chest.

2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.

3) Start position: Lift bar off rack with bar directly over head.

4) Lower bar to towel at the mid to lower chest level.

5) Press bar up to starting position.