By Monika Tarkowska-Carter, CPT, LWMC, HLC 2
In this video I am showing many options for chest exercises that involve most of the core muscles and use minimal equipment. You will get an amazing workout and get the benefit of using a lot more muscles than you would with typical isolation exercises.
Please, always do a 5-10 minute warm-up before any exercise.
Depending on your level of muscular strength and endurance, as well as your level of stabilization, do 2-3 sets of 12-20 repetitions. If you are a beginner or are not very strong, you might want to start with just 1 set. Remember that these are just variations, from the easiest to the most challenging, so don’t try to do them all in one workout. They can be a part of any routine you normally do, whether a full body, chest and back day or chest and triceps day. The great benefit here is that your core will be working so hard that you won’t need to do many additional exercises just for abs. Also, the total calorie burn from this type of workout, when you incorporate as many muscles as possible into each exercise, is much higher. Therefore, these are great choices if your goal is weight loss or general fitness or you simply have limited time to exercise.
Perform all these exercises slowly and with no rest, going onto a different exercise (for example, back) or take only a 30 second rest between sets so your heart rate stays up. Don’t rush – it is harder to do these exercises slowly and your muscles stay contracted for a longer period of time.
Always make sure you can do the simpler exercises correctly and without any strain before progressing to more difficult variations.
Please, consult a physician before beginning any exercise program.