The U.S. Department of Health & Human Services reports that 77.2% of adults need to follow the guidelines for muscle-strengthening activity.
If you want to help a workout to start your new year of health and wellness, look no further than explosive chest workouts. While many people might naturally shy away from listening to their trainers tell them to make explosive movements, the truth is that it’s the key to seeing results fast.
The highest fitness results are obtained from touching a given exercise’s goal in the shortest possible time. The more explosive the movement, the happier you’ll be with the result.
Read on and find six explosive chest workout ideas that cover a range of exercises you must try.
1. Wide-Arm Push-up
Start by getting into a regular push-up position but widening your arms much further than shoulder-width. Your wrists should be slightly above your elbows, and your body should be flat from your head to your feet.
As you lower your chest towards the ground, allow your elbows to flare outward to increase the range of motion. Explode off the ground and return to the starting position.
2. Plank Jack
To perform this one of the home chest exercises, start by getting down in a plank position with your arms wider than shoulder width. Brace your core and jump your feet in and out like you would with a jumping jack. Each time you jump out, you push your chest outwards to work the muscles.
3. Cable Chest Press
Begin by standing with your feet shoulder-width apart and holding onto the cables with your palms facing outward. Put your arms straight out to the sides and ensure they remain parallel to the ground throughout the movement.
Using a controlled motion, bring the cables back and inwards towards your chest and slowly squeeze the pectoral muscles. Hold the contraction for a second before returning the wires to their starting position, and then repeat. It can be performed for many sets and reps as part of cable exercises for the chest.
4. Inchworm Push-up
To perform an inchworm push-up, start standing, then place your hands on the ground and walk them out, keeping your legs straight until your body is in a plank position. Then walk your hands back towards your feet until your hands are back underneath your shoulders. Push off the ground and press yourself up, then repeat the process.
5. Hollow Hold
Start in an extended plank position with your arms raised, hips tucked, and abs tight. Bend your elbows and lower your chest toward the ground until you’re in a hollow-hold place. Hold this position as long as possible, focusing on proper form and engaging all your muscles.
6. Dumbbell Reverse Chop
Start by standing staggered with one leg a few feet ahead of the other, holding a dumbbell in both hands. With a quick and explosive motion, swing the dumbbell from shoulder height to the outside of the opposite leg. It is one of the chest exercises that increase stability and balance.
Perform the Best Chest Workouts
In conclusion, these six explosive chest workouts will take your fitness goals to the next level. These workouts will pack a powerful punch, from targeting all angles of your muscle fibers to using practical exercises that keep your muscles continuously engaged. Start adding these workouts to your routine today and feel the difference tomorrow.
If you want more workout ideas, check out the rest of our site.
