So here we are getting our body ready to be revealed to the world. Or at least at pool parties with the neighbors. In any case, there are a few easy exercises that will help you get strong and give you the chest you want for the summer. So let’s get started on that summer bod.
First up it is the Medicine ball press out.
What you want to do here is take a staggered stance with one foot slightly in front of the other for balance, while holding the medicine ball close to y0ur chest. Make sure to keep your core tight, and like a rocket press the ball away from your chest to a full extension. Hold for just a sec then return to your starting position. See if you can complete three sets of 10-15 reps. Make sure to switch your foot halfway through each set. This exercise helps with your core strength as well and will give you better balance and leave you less injury prone.
While in a push-up position, place a towel under each hand, be sure to keep your feet hip width apart. Now slowly lower yourself to the ground while sliding both hands out as far as you can, that is what the towels are for. If you have something that will make it smoother then grab that. This movement is not intended to be a push up so try your best to not bend your elbows. You will want to do as many as possible in 30sec. If you like the rep range style then do three sets of 10reps with little break in between sets.
Wide Stance Push Up (pulse)
Start with your hands in the push-up position then move them out a bit wider. The idea of this exercise is to perform the bottom half of the push-up. This helps to keep constant tension on the muscles. It is going to be hard at first just remember you are only doing half a push-up. You will want to do as many as you can in 30sec or the same as above three sets 10reps with a very small break in between sets.
While laying flat on your back and running a resistance band behind you. Find the right band for you with a good resistance (start out light and work your way up). Now pull your arms straight in front of you like you are flapping your wing or about to do a thunder clap. You should feel your chest contract in the middle giving you that good squeeze. Remember the more resistance you use the reps you will be able to do. Make sure to complete three sets of 10-15 reps. If you feel that you can do way more move up on the resistance.
Find a plate that is a reasonable weight, remember start light and work your way up if you have to. Now hold the plate like a steering wheel, a very heavy steering wheel. Fully extend out in front of you act as if you are trying to smash the plate together while squeezing your chest muscles. Now pull the plate back to your body. Do this for 2-3sets 10-15 reps.
That is it, these exercises should put you well on your way to a more defined chest and they can all be easily done. You can even do them at home with a couple pieces of equipment. Please comment if you have any questions and good luck with your summer shreds!
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