Bench Presses are on of the best exercises for working out your chest. But most of us (including myself) do not have an bench press at home. So if your working out at home what can you do instead?
Push Ups are similar to bench press. the only problem with push ups is that you can’t get the same amount of resistance from a standard push up as you can with heavy weights on a bench press . Here are a few ways to get more resistance from your push up and make them more like a bench press.
1. Raise one leg in the air (no included in the video… because I forgot to film it.. lol sorry)
Putting on leg in the air (wile the other leg remains on the floor) makes the push up harder because now, when you do the push up, the wight of your elevated leg is being lifted by your chest, shoulders, and triceps.
2. Put BOTH legs On A Chair!
When you put both legs on a chair (or anything) your chest, shoulders, and triceps have to work harder because your body weight is being redistributed forward. Depending on how much you wieght, this can make your push ups “significantly harder” (a.k.a More Effective!!!)
3. Put One Leg On A Chair AND One Leg In The AIR!!!
This is a combination of #1 and #2 and its one of the most difficult push ups you can do at home. The hardest part is keeping balanced! when your trying to stay balanced, your body will use the little stabilizer muscles that dont get used a lot. You ever see guys that do the “Rings” in the Olympics and notice how there arms are more ripped and defined than all the other athletes? Its because working out on the rings really focuses on the stabilizer muscles. Doing push ups like this will help with that too!
4. Put BOTH legs in the air!!!
Just kidding lol.
All jokes aside, you can also try Plyometic Push ups! Check out the video below!
For best results, make sure you follow a good total body routine and diet (you get both in my workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.
!!!Let Nothing Stop You!!!
I almost never post any of my music stuff in this site, but I want you to check out my little sister singing. She is finaly old enuff that I feel comfortable with her being on the internet (lol). this is her singing a cover of Frank Ocean’s “Thinking About You” wile I play accustic guitar.
If you like it, you can download the track for FREE HERE