Chest

The Push Up targets the pectoral muscles.

 

Do 3 sets of 12 reps 

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Steps 

1. Get down on all fours [knees and hands] placing your hands slightly wider than your shoulders. 

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2. Ensure your arms and legs are straight lower your body until your chest is close to touching the surface. 

 

3.Hold, then push yourself back

Plank To Push Ups target the pectoral muscles.

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Do 2-3 sets for 10 reps [5 on each side]

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Steps

1. Start in a forearm plank position.

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2. Raise yourself into a push-up position one arm at a time.

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3. Lower yourself back down to a forearm plank one arm at a time.

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4. Switch Sides

Mountain Climbers target the pectoral muscles.

Do 3 sets of 40 reps [20 each leg]

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Steps 

1. Put both hands and knees on the floor.

 

2. Place your right foot near your right hand and extend your left leg behind you. 

 

3. In a smooth motion, switch your legs, keeping your arms stable in the same position. 

 

4. Switch your legs back and forth 

Hand Release Push Ups cause a stronger pectoral contraction.

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Do 3 sets of 8-15 reps

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Steps

1. Start in a plank position with your shoulders over your wrists.

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2. Ensure your core is tight, and bend your elbows, slowly lower your body all the way down onto the floor.

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3. At the bottom, lift your hands a few cm into the air.

 

4. press back up to start.

Chest Flys target the pectoral muscles.

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Do 3-5 sets of 10-15 reps

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Steps 

1. Start by lying on your back with your knees bent and feet flat on the ground.

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2. Lower your arms to the sides of your body, parallel to your shoulders, until your hands are around 15 cm off the ground.

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3. reverse the motion and return to the starting position.

Dive Bomber Push Ups target the pectoral muscles.

Do 2-3 sets of 8-15 reps 

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Steps 

1. Start in a push-up position

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2. Raise your hips as you push down towards the floor.

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3. Lower your body in an arching motion, ensuring your chest scoops down near the surface.

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4. Bring your hips back down as you raise your arms. 

Seal Jumps Stretch out the pectoral muscles.​

Do 10-20 reps for 3 sets 

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Steps 

 1. Begin by standing upright with your arms at shoulder height, extended straight forward, and your palms together.

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2. Jump your legs out to each side while sweeping your arms out to the sides of your body.

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3. Jump your legs back together while simultaneously bringing your arms in towards one another to create a clapping motion. 

Push Up Holds Improves the strength and definition of the pectoral muscles.

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Do 3 sets of 5-10 second holds

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1. Start In Push Up position

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2. As you go down Hold the position, staying as balanced as possible

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Mountain Climber Push Ups target the pectoral muscles.

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Do 3 sets of 8 reps

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Steps

1. Start in a plank position.

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2. Do one pushup.

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3. When you return to the push-up position, pull your right knee toward your chest

 

4. return to start, and do the same with the left