There are not many push-ups. Moreover, for the muscles of the hands, as well as for all other muscle groups, you need to periodically change both the exercises and the load. So the efficiency will be better, and the result will not be long in coming.

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So, the other day we talked about how to pump up massive arms, however, this set is more suitable for experienced athletes. This time we are sharing modified push-ups from celebrity trainer Andrey Khomitsky. He clearly showed in the video a simplified and complex performance. Choose the level of load that you can overcome today.

Two difficulty levels of push-ups

  • Easy level includes all exercises leaning on your knees and at a comfortable pace.
  • At difficult variant need to push in traditional position + maintain an accelerated pace.

3 push-up variations that pump shoulders, arms and pecs

  1. Push-ups with the position of the hands shoulder width apart. Do 15-20 reps, 3-4 sets each. Rest between each round for 30 seconds.
  2. Push-ups with arms wide. Do 15-20 repetitions, 3-4 sets each. Rest between sets – 30 seconds.
  3. Push-ups with narrow arms. Do 12-15 reps, 3-4 sets each. Rest between circles – 30 seconds.

Today, you may be able to cope with only a simplified version, but if you practice regularly, then you will be able to do much more.

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Text of Andrey Khomitsky’s publication:

Two levels of difficulty: easy and hard. You choose the level that you are able to overcome and start working on yourself. A short dynamic workout will take 20 to 25 minutes. You will pump your shoulders, arms and pectoral muscles.

The task is the following:

Push-up (hands shoulder width apart)
15 – 20 reps, 3-4 sets, rest between each 30 sec.
Spin (hands in a wide setting)
15 – 20 reps 3-4 sets, rest between sets 30 seconds
Spin (narrow setting of hands)
12-15 reps 3-4 sets, 30 sec rest between sets

Rest between exercises 2 min.

Today, you may be able to handle only the simplified version, but after a while you will want more.