Exercise Description Main Target Muscles Chest Secondary Target Muscles Abs, Shoulders, Triceps Workout Type Strength Gym Gear Bodyweight Fitness Level Intermediate Compound/Isolated Compound Power Move Push Target Muscles: Chest, Core, Shoulders, Triceps Walk the Floor to Pushup Overview The walk the floor to pushup is a slight variation of traditional pushups. It’s a plyometric exercise that targets the chest, shoulders, core and triceps. This workout is effective for pushing muscles of the upper body. Its purpose is to strengthen the upper parts of the body. How to Do It? Place your hands on the floor by bending at the hips. Your shoulders should be width-apart with a couple of inches in front of your feet. With your body in a pushup position, walk your hands forward and do a pushup. Now get back to standing by walking your hands to your feet. Walk the Floor to Pushup Tips First of all, take a standard pushup position. Your hands should be on the ground under your shoulders. Start the push up by bringing your right feet 6 inches forward and performing a push up. Do the same for the left hand and feet, and do a pushup. Repeat for desired number of reps

Exercise Description Main Target Muscles Chest Secondary Target Muscles Arms and Pectoralis Workout Type Strength Gym Gear Pec Deck Machine Fitness Level Advanced Compound/Isolated Compound Power Move Pull Targeted Muscle: Chest Pec Deck Workout Review Pec Deck, an exercise machine, specifically works the chest and its supporting muscles, strengthening not just the chest but the entire upper body. Pec deck engages arms and shoulders in order to activate and challenge the chest muscles. This results in an overall strengthening effect. How to Do It? Select the appropriate weight for the machine. Sit on the platform. Press your back firmly against the back of the platform with your feet flat on the floor. Grab the handles and place your forearms on each pad. Bend your arms at a 90° angle and keep your elbows at chest level. Gripping the pec deck handles, pull your arms toward your body while contracting your pectoral muscles. Bring the handles or arm pads in front of your chest, hold the position for a few seconds before slowly releasing back to the starting position. Repeat the desired number of reps. Pec Deck Workout Tips Exhale as you pull the handles toward your chest and inhale while you bring the handles back to starting position. If the workout is too intense, go with less weight to prevent injury. Your last rep should be difficult to complete, but not so much that you can't even maintain balance.

Exercise Description Main Target Muscles Triceps and Chest Secondary Target Muscles Biceps and Pectoralis Workout Type Strength Gym Gear Bodyweight Fitness Level Advanced Compound/Isolated Compound Power Move Push Target Muscles: Triceps and Chest Diamond Push Up Review The diamond push-up is a great way of targeting the triceps. All Push Ups engage the chest, shoulders and triceps anyway, but moving your hands a little closer than usual can do wonders for your triceps. In addition, the diamond push-up is a compound exercise that engages and activates muscles all over the body. Diamond push-ups are a considerable step up from the standard version in terms of difficulty. You would exhaust much sooner than when you do it with a wider angle. How to Do It Get on all fours with your hands placed close together under your chest. Place your index fingers and thumbs so they’re touching, forming a diamond shape, and extend your arms so that your body is elevated from the ground. It should form a straight line from your head to your feet. Lower your chest towards your hands Make sure you don’t flare out your elbows out to the sides and keep your back flat. Stop just before your chest touches the floor, then push back up to the starting position. This is one rep. Repeat the desired number of reps. Tips on Diamond Push-Ups Keeping your body straight is the key. Start small and gradually build stamina for more reps. It’s important to keep your hands under your chest; if they are placed outside of your shoulders, your joints will come under stress. Master the standard push-up before trying this version to avoid injury.