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Increase your pushups quickly with these seven pointers.

Push-up is the ultimate home workout for the pecs. You need the tips and variations to get the most out of it. Check out these seven tips to sculpt one now



To build bigger and stronger pecs, there are only one bodyweight exercise you can do—pushups—and they grow monotonous after a few repetitions. What’s the point of doing pushups? Exercises like these are appealing because of their familiarity (everyone is familiar with them) and the fact that they measure both physical strength and cardiovascular endurance.

Pushups are the best exercise for adapting to any situation. It doesn’t matter where you are. Without any equipment, you can still do it. More than half of the upper body’s muscles are activated, as well as a significant portion of the cor when perform correctly. In addition, they aren’t dangerous. They are, in fact, a gauge of general health.

Read also: 5 Good Exercises For Muffin Top: PRO Tips

However, hold on a second… Different pushup variations target the chest (and the triceps and deltoids) in different ways, but all of them work the same muscles. As long as you do them correctly, you’ll get the most out of your body-weight-pushing routines, which will help you gain muscle and strength.


In this fitness guide, we will discuss how you can utilize these seven variations of push-ups

Push-up with elevated feet

When you want to draw attention to your pecs, namely the ones on top. Do feet-elevated pushups before conventional pushups if this is an area of weakness for you. Do: Three sets of 12-15.

Here’s how to do it:

Put your hands right below your shoulders and your feet up on a bench or box behind you in a pushup position.

In order to keep your hips from sinking, bend your elbows as you lower yourself to the floor.

Keep your forearms at a 45-degree angle or less to your torso, and avoid pointing your elbows out to the sides.


Go all the way down until your face or forehead is almost touching the ground, then press back up.

Forearm Push-Ups:

It’s best done toward the end of an upper-body workout, when the triceps are primed for growth. You might think of this as a sort of isolation arm exercise rather than a chest-building move. Get through at least two sets of 10-12 repetitions.

What to do:

Pushups should be performed with your hands a few inches forward of your shoulders, directly below your face.

Your forearms should touch the floor with your elbows pointing behind you and tucked into your sides.

Your arms should be fully extended when your elbows touch the ground.


Push-up with Just One Arm:

Beginner’s luck with the chest workout Attempt this as your first significant strength motion, even though your reps will likely be low. Count: 2 x 5

It’s explained here:

For stability, extend your feet wide in front of you and raise one hand off the ground while maintaining a regular pushup position. Keep it in your back pocket while moving.

In a slow, deliberate manner, lower yourself to the ground.

There is a possibility that you will be unable to lie on your back and get back up without assistance.

There is no better way to express this sentiment than to (You can also place one arm on stacked plates and the other on the floor, as shown on the opening spread, to build up to this move.)


Push yourself back up to full arm extension after going as low as you can.

Do all the reps on one arm, then switch to the other.

Push-ups with a clap:

In the beginning of your exercise. First and foremost, explosive workouts should be performed, regardless of the weight of the movement. Go through the following: two sets of five.

It’s explained here:

When doing pushups, make sure your hands are not wider than shoulder width apart on the floor.

In a slow, deliberate manner, lower yourself to the ground.


To complete the rep, immediately return to a full press-up position with your hands off the floor.

In mid-air, slam your hands together and catch yourself with your elbows slightly bent and your hands on the floor.

Relax, then repeat for a set number of times.

Push-up with a Crucifix

Consider crucifixes as an isolation flye exercise for the end of your workout. Do two sets of 15-20

What to do:

Spread your hands wide on the floor with your fingers pointed out to the sides in a conventional pushup position.


Even with your arms extended, your chest will be near to the floor in the starting position.

After lowering to the floor, press back up to full arm extension with your elbows flexed.

If you were to do regular pushups, you’d have a lot greater range of motion.

Do an incline push-up

What to do:

Position your hands with your arms outstretched on top of an elevated support.

Your hands should be a bit more than shoulder-width apart when you stand on your tiptoes.


Contract your abdominals and glutes while attempting to place your pectorals on the bench. While inhaling, squeeze your abs.

Arm and Leg Reach Pushup

The final stages of a chest or upper-body workout, or the final stages of a separate, core-focused exercise routine. 2 sets of 5 each side, as follows:

What to do:

Start in a pushup position and keep your core firm throughout the exercise.

Start with a pushup and lift one hand and the opposing foot slowly until they are in line with your chest at the top.

Hold for a count, then lower your hand and foot.


Repetition with the other hand and foot is required.

That completes one repetition.

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How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.



Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.


1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.


The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can


2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.


To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.


Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.


Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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What a beginner should do in the gym.




Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy



4.Set a sensible weight limit when lifting.


6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.


9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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How to do inclined bench press for a proper form

How to get the most out of an inclined bench press




If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?

This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.

3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.


How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.


To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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