Fitness Club

Fitness Club

 push up

HI friends,

today boys first think about how to increase chest and biceps ?

So friend i am telling about chest and biceps friends very easy way to increase your chest and biceps this pictures is push-ups images,  so friends two hands is keep the distance  minimum and two legs joint and then slowly down upper body portion between two hands and slowly up this exercise maximum 15 to 20 push-ups you will be definitely increase your chest..


1)  Jumping jacks:  Start with your feet together and your arms by your sides , then jump with your feet apart and your hands overhead. Return to the start position then do the next rep. this exercise provides a full body work out and works all your large muscle groups.

2)Incline push-ups: start in the regular push-ups position but with your hands elevated on chair or bench then push your body up down using your arm strength. Remember to keep your body straight.

3)  Knee push-ups:

knee push ups


guys knee push ups is very easy so you have to do it and make chest ,triceps.

1st to start in the regular push ups position then let  your knees touch the floor raise your feet up of the floor

and slowly down to earth then slowly up this exercise atleast 3 set,

1st set 10

2nd set 12

3rd set 15,

this exercise  continuously  and regularly 15days then improve your chest and tricep .

4) Push ups

now next  straight push ups


this push ups is very effectively lay prone on the ground with arms supporting your body keep your body straight also neck while raising chest Portion but neck will be straight then after down your chest portion. 1st time you have the problem doing this exercise but now you  continuously  then you will be easy

this exercise works the chest, shoulders, triceps, back and legs.

5) wide arms push up:

front view of wide push ups side view of wide push ups wide push ups

this push ups is same  above straight push ups but small change in this push ups, your hands wider than your shoulders.

then push  your body up and down.

remember to keep your body straight.

cobra stretch:  cobra stretch push ups it is different  above the push ups  and i know that its new for you this push ups but it really instantly work.

now , how to doing this cobra stretch push ups?

Lie down your stomach and bend your elbows with your hands between your shoulders. then push your upper body up off the ground as far as possible . and hold this position for few seconds.