2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
If you're not going to rest for a long time, do it in half an hour.
This complex will properly work your pectoral muscles, triceps and shoulders, accelerate your heart rate and make you sweat.
If you don't bench press heavy weights in the gym (and did not win the calisthenics championship yesterday), such a load will probably be enough to completely clog your chest muscles and make them grow.
Do the exercises for the specified number of sets and reps. Rest 30-60 seconds between sets, 60-120 seconds between types of movements.
The complex consists of the following exercises:
- Dips with a jump to a squat - 3 sets of 12 reps.
- Explosive push-ups with cotton - 3 sets of 10 times.
- Push-ups with lowering to the elbows - 3 sets of 12 times.
- Explosive push-ups with the transition from diamond to wide - 3 sets of 10 times.
Follow the technique of execution: strain the abs and do not allow the lower back to fall through. If any of the training elements does not work out, replace it with a simpler one from those suggested below.
Push-ups with a jump to the arms
Explosive floor push-ups
Classic push-ups
Push-ups with changing hands
If you do not know how to perform classic push-ups and do movements from your knees, it is too early for you to try this complex. If you want to learn how to do push-ups, use this program.
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