Online Fitness Trainer, Exercise Programs & Workout Routines

Mechanical Change Pushup

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Chest

Calories Burned:  490 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Pectorals
Secondary Muscles Trained:  Triceps, Rear Deltoids

This is a three-part exercise. Get into a pushup position with your hands spread about six inches apart, slightly closer together than for a normal pushup, and your arms extended straight.

Part 1: Lower yourself until your chin is about an inch off the floor, then extend your arms to press yourself back up. Do 4 to 10 repetitions.

Part 2: Next, without resting, spread your hands to about shoulder-width apart. Do 4 to 10 reps.

Part 3: Finally, spread your hands a bit wider than shoulder-width apart. Do this last set to “failure,” meaning until you can no longer do the pushup with proper form.

Tags:  Push Ups, press ups

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