Training your pecs is a important part of growing and carving your chest. Whether you are a seasoned workout veteran or devising your first training plan, the workouts below will help you meet your fitness goals.
kettlebell plyo push-up
1. Start by placing two kettlebells on the floor at shoulder-width apart. Ensure the handles are facing each other.
2. Position yourself into a high plank position with your hands gripping the kettlebell handles. Your body should form a straight line from your head to your heels.
3. Lower your body until your chest nearly touches the kettlebells. Keep your elbows close to your body as you do this.
4. Push your body back up explosively so that your hands leave the kettlebells. This is the plyometric part of the exercise.
5. Land softly, absorbing the impact by bending your elbows and immediately begin the next rep.
6. Repeat this for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure that your back is straight and not arched or rounded. If you're a beginner, you might want to start with a regular push-up before progressing to the kettlebell plyo push-up.
kettlebell one arm floor press
1. Start by lying flat on your back on the floor. Bend your knees and keep your feet flat on the ground.
2. Hold a kettlebell in one hand, with your arm fully extended towards the ceiling. Your palm should be facing your feet. This is your starting position.
3. Slowly lower the kettlebell towards your chest, bending your elbow and keeping it close to your body. Your forearm should be perpendicular to the floor.
4. Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position. Make sure to engage your pecs as you press the kettlebell upwards.
5. Repeat the movement for your desired number of reps, then switch to the other arm.
6. Remember to keep your back flat against the floor throughout the exercise, and avoid lifting your hips or shoulders off the ground.
7. For safety, always ensure you have a firm grip on the kettlebell to prevent it from slipping out of your hand.
8. This exercise can be performed in sets of 8-12 reps, depending on your strength and fitness level.
9. The kettlebell one arm floor press is a great exercise for targeting the pecs, but it also works the triceps and shoulders.
10. Always remember to warm up before starting the exercise and cool down afterwards to prevent injury.
kettlebell extended range one arm press on floor
1. Start by lying flat on your back on the floor. Make sure you have enough space around you to perform the exercise without any obstructions.
2. Hold a kettlebell in one hand, with your arm fully extended towards the ceiling. Your palm should be facing away from you. This is your starting position.
3. Slowly lower the kettlebell down by bending your elbow. Keep your arm close to your body as you do this. The kettlebell should come down to the side of your chest.
4. Once the kettlebell is close to your chest, pause for a moment. Then, push the kettlebell back up to the starting position by extending your arm. Make sure to keep your arm straight and your wrist firm.
5. Repeat this movement for your desired number of repetitions. Once you have completed your set, switch to the other arm and repeat the exercise.
6. Remember to keep your core engaged throughout the exercise to maintain stability and control. Also, ensure that your back remains flat on the floor throughout the movement.
7. This exercise can be performed for multiple sets. Aim for 8-12 repetitions per set, per arm.
8. Always use a weight that is challenging but allows you to maintain proper form throughout the exercise. If you find it difficult to keep your arm straight or your back flat on the floor, consider using a lighter kettlebell.
kettlebell alternating press on floor
1. Start by lying flat on your back on the floor. Make sure your feet are flat on the ground and your knees are bent.
2. Hold a kettlebell in each hand. Your palms should be facing each other and the kettlebells should be resting on the back of your forearms.
3. Press one kettlebell up towards the ceiling, fully extending your arm. Keep your other arm stationary with the kettlebell resting on your chest.
4. Lower the extended arm back down to your chest, then press the other kettlebell up towards the ceiling.
5. Continue to alternate between each arm, pressing the kettlebell up and lowering it back down.
6. Make sure to keep your movements slow and controlled, focusing on the contraction of your pecs as you press the kettlebell up.
7. Aim for 10-12 reps on each side for a total of 20-24 reps.
8. Rest for a minute and repeat for 2-3 sets.
Remember to always maintain proper form and never use a weight that is too heavy to handle safely.
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