If you don’t have a weight bench and you workout at home, you may find it hard to get a good chest workout. Well don’t worry about it. While a weight bench may provide a different type of excitement in your workouts, you don’t need it to get a great workout.
Today I’m going to share with you a chest workout that you can do right at home and it requires little to no equipment. The workout is just 2 sets of decline pushups followed by 2 sets of regular pushups with one extra little twist.
In between each set stand with your hands in front of your face and palms facing each other. Now press your hands together as hard as you can for 5 seconds. Make sure you breathe while you do so. This exercise is what I call the isometric push.
Primary Goal: Increase Strength and Endurance of the Chest
Workout Type: Chest
Training Level: Beginner to Intermediate
Days Per Week: 3
Equipment: Body Weight
Tempo: 1/0/1/0
As far as the pushups go, keep the repetitions of each set to half the amount of your max repetitions. So if the last time you tested your pushups you could do 20 then do 10 for each set. The decline pushups should be done with your feet up on a chair or stairs.
Monday/Wednesday/Friday or Tuesday/Thursday/Saturday
Push-ups - 2 sets x 50% Max Reps
Decline Push-ups - 2 sets x 50% Max Reps
The Iso-Push Advantage
Now I want to explain a bit more about the isometric chest press. I’ve written a little bit about isometrics before, but basically they are muscular contractions that do not cause the muscle to lengthen or shorten.
You’ll find that a regular pushup workout is much harder when you use the isometric chest press. The muscles of your chest may feel different than usual, but it is a good thing. Your muscles will be adapting and getting stronger.
