We ladies tend to think of chest workouts as a “guy thing”. After all, we have breasts, so who needs pecs? The truth is, chest workouts are just as important (if not more important) for us girls! Strengthening the pectoralis major and pectoralis minor (chest) muscles helps to support the breasts, giving us a perky, youthful appearance. So, if you’re looking for a little breast-boost, this pushup workout is for you!
Pushups are one of the best exercises for toning the chest muscles. Not only does this versatile movement tone the chest area, it also targets the shoulders, biceps, triceps, and abs for an effective and complete upper body burn. This workout (which includes only two exercises) is super-quick and easy. It can be added to another workout as a finisher or used as a stand-alone workout on a busy day. All you have to do is perform each movement to failure (this is the point when you can no longer perform an exercise with good form). Working to failure is challenging, but it is a great way to observe how your strength increases with consistent training. Try to complete at least one more repetition each time you do this workout, and those breasts and arms will look young, lifted, and toned, guaranteed!
Exercise 1: Clapping Pushups
- Begin in a pushup position (hands slightly wider than shoulder-width, body in plank position (belly button pulled into the spine, butt not sagging or piked), and feet together)
- Bend the elbows to lower your chest towards the floor (keep your head in-line with the spine and abs pulled in tightly)
- Use the strength of the arms and abdominals to push your body off the floor
- Clap the hands as you “explode” upwards off the floor
- Land in pushup position
- Immediately repeat
Modification: Begin in pushup position. Lower into a pushup, and as you raise the body upwards, tap one hand to the opposite shoulder. Repeat the exercise, tapping the shoulder with the opposite hand.
Exercise 2: Plyometric Starfish Pushups
- Begin in a plank position (hands directly beneath the shoulders; body in a straight line; head in a neutral position)
- Simultaneously jump the feet and hands outwards (hands wider than the shoulders, feet wider than the hips)
- Immediately drop into a push-up by bending the elbows and bringing the chest towards the floor
- Push-up and jump the hands and feet back together, returning to plank position
Modification: Step one hand and one foot to one side of the body (laterally). Pushup, then return to a plank position and repeat on the other side.
Perform Each Exercise to Failure (the point when you can no longer perform the exercise with good form)
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This amazing workout was created by @TrainerKelli on Instagram!
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