Complete Home Workout for Bigger Pecs and Flatter Abs – BOXROX

Complete Home Workout for Bigger Pecs and Flatter Abs – BOXROX

Check out this challenging push-up workout at home that will make your pecs fuller and flatten your abs at the same time.

Bodyweight exercises are amazing and offer many benefits for those who enjoy doing calisthenics regularly. Bodyweight movements can have these benefits:

Convenience: Bodyweight exercises can be done anywhere, anytime, without equipment or a gym membership. All you need is your body, making it a convenient option for those who don’t have access to a gym or prefer to train at home.

Increased strength: Bodyweight exercises are a great way to build strength and muscle, especially for beginners. They can also be used to supplement strength training, as they can help improve your overall strength and endurance.

Improved flexibility: Many bodyweight exercises require you to use your full range of motion, which can help improve your flexibility and mobility.

Reduced risk of injury: Bodyweight exercises are generally low impact and put less strain on your joints than other forms of exercise, such as weightlifting. This can help reduce your risk of injury.

Variety: There are many different bodyweight exercises, which means you can create a varied and challenging workout routine that targets different muscle groups and helps you stay motivated.

And today, we’re focusing on one of the best upper body exercises a person can do using just their body weight: the push upor press-up depending on where you are.

This simple yet demanding exercise is usually done for people looking to enhance their chest. Some try different variations to target his triceps, his biceps or even his shoulders.

With the help and expertise of Adam Sinicki, you’ll see the perfect push-up workout for bigger pecs and flatter abs.

Adam Sinicki is known online as “The bionier.” He is a health and fitness writer and personal trainer and has amassed nearly 700,000 followers on his Youtube channel.

Check it out.

Source: Bastien Plu / Unsplash
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Best at-home push-up workout for bigger pecs and flatter abs

The workout will consist of lots of push-ups, says Sinicki. And below, you’ll probably see why this is the best home push-up workout for bigger pecs and flatter abs.

  • 100 push-ups (if you can only do 50 or 25, that’s fine too)
  • 10 slow push-ups
  • 10 rocker push-ups on each side
  • 10 push-ups with clicks
  • Rest
  • Repeat 3 times

The first set of push-ups is to train your endurance in the fibers of the pectorals and tire the muscle before starting with more difficult variations focusing on hypertrophy and explosiveness.

You can also take a few seconds of rest between each exercise. If you can’t do certain moves, like the push-up with claps, you should regress to an easier variation.

Find out more about the best home push-up workout for bigger pecs and flatter abs in the video below from Adam Sinicki.

VIDEO – Best Home Push-up Workout for Bigger Pecs and Flatter Abs

9 terribly common push-up mistakes and how to fix them

100 push-ups a day for 30 days – What happens to your body?

12 best push-up exercises for a better chest

By incorporating the best home push-up workout into your fitness routine, you’ll progressively overload your muscles. Progressive overload is a fundamental principle of physical training which involves gradually increasing the stress placed on the body during exercise over time. The idea is that to progress and improve your fitness and strength, you need to challenge your body by gradually increasing the amount of weight, reps, sets, or adding variation during exercises.

By gradually increasing the load on your muscles, you force them to adapt to the increased demand, which leads to improved strength and endurance.

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There is a lot of benefits of regular push-ups. Here are a few:

  1. Builds Upper Body Strength: Push-ups are a great way to strengthen and tone the muscles in your chest, shoulders, and arms. By doing push-ups regularly, you can increase your overall upper body strength.
  2. Increases muscular endurance: Push-ups help build muscular endurance, which is the ability of your muscles to work for long periods of time without getting tired. It can be useful in daily activities such as carrying groceries or lifting heavy objects.
  3. Improves posture: Push-ups work the muscles that support your spine, improving your posture and reducing the risk of back pain.
  4. Requires No Equipment: One of the great things about push-ups is that they can be done anywhere, anytime, without the need for equipment.
  5. Promotes Cardiovascular Health: Push-ups are a form of resistance training that can help increase your heart rate and improve your cardiovascular health.
  6. Helps Burn Calories: Push-ups are a compound exercise that works multiple muscle groups simultaneously, making it a great way to burn calories and lose weight.

How to Build a Bigger Chest at Home in 30 Days

How to train your biceps with push-ups

The perfect push-up workout for every fitness goal

Fitness Challenge – Try 200 Mike Tyson push-ups in 10 minutes

Transform your body – 15 push-up chest workouts you can do at home

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