Training without Weights
This is the simple Push-up exercise. Doing push-ups works a bit more than the chest. This exercise also works the triceps and shoulders. Using the stands for push-ups enables you to lower yourself a bit more than if you had your hands were on the ground. As a result, you have a bigger movement and this works the chest really well.
At the top of the movement you can tense the chest muscles and get a good contraction. All of this works toward being able to train and build a good size chest. This is what the ladies will really enjoy - it tones the chest area. It will also help tone the arms.
The great part of this exercise is you can work from the knees up if you are not very strong in the upper body. As you get stronger you will eventually be able to have a straight body and lift the whole body off the ground from the toes. You can see the two examples from the photos.
I would be doing the same reps as for the resistance training with weights. In other words do the following.
- 1 set of 12 reps warm up
- 1 minute rest
- 1 set of 10 reps
- 1 minute rest
- 1 set of 8 reps
- 1 minute rest
- 1 set of 6 reps
- 1 minute rest
- 1 set of 12 reps with a
- 2 minute rest before the next exercise.
- I would work chest Mondays and Thursdays every week.
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