Not everyone can get to the gym and hit all of the chest building machines nor buy your own bench press equipment for home use, but there is an awful lot you can do with your body itself. I have developed a 64 minute dedicated chest routine without any weights or machines required. This 64 minute workout is for the more advanced crowd, but if you\u2019re new to the world of exercise, I would recommend going through just the first 32 minutes.<\/p>\n
<\/param><\/param><\/param><\/embed><\/object>“><\/a>\nHere’s a video I made to help you understand the exercises a little better.<\/p>\nThis PGN64 Chest Workout routine is tough, but I guarantee that you’ll feel stronger and better after just a few times of sticking through with it.<\/p>\nIn addition to the exercises below, I have some other tricks to make the exercise more difficult (if you\u2019re more experienced) or easier (if you\u2019re just getting into the world of working out).<\/p>\nTo make your pushups harder:\n1) Instead of looking down while exercising, look straight forward.\n2) Lift one leg off the ground while doing your pushups and switch legs every five reps.\n3) Make your upper arms go slightly beyond parallel with the ground\u2026go deep.<\/p>\nTo make your pushups easier:\n1) Get into your normal pushup position and drop to your knees for the exercise.\n2) Make your upper arms go parallel and not deeper.<\/p>\nThe first 32 minutes:<\/p>\n1) Regular pushups:\nBegin the hour by placing your hands directly beneath your elbows, and getting into a pushup position. Do as many as you can, that\u2019s the goal.<\/p>\n3 minute break<\/p>\n2) Narrow pushups:\nThis time, bring your hands back to approximately the side of your ribs, and keep your arms flush with your body. Your elbows don\u2019t bend laterally (to the side), instead, they bend straight back. Once again, do as many as possible.<\/p>\n3 minute break<\/p>\n3) Regular pushups with chair:\nPlace your feet on top of a chair, couch, bed, or something that\u2019s going to be approximately parallel in height with the distance between your back and your arms fully extended. Do as many pushups as you can, now with the added difficulty of more weight on your chest.<\/p>\n5 minute break plus drink water (You’re going to get dehydrated, quickly, if you don’t drink water. It’s definitely a must).<\/p>\n4) Wide pushups:\nTake the regular pushup position, where your hands are below your elbows, and now spread your hands out farther, changing the 90 degree angle to a wider one (you can decide just how far you\u2019re comfortable going). Do as many as you can.<\/p>\n3 minute break<\/p>\n5) Triangle pushups:\nKeep your four fingers tight and close together and your thumbs spread apart to almost 90 degrees. Now, combine your two hands together to make a triangle, and put that triangle right beneath your heart. When doing these pushups, you will find your elbows making their way laterally. Push hard and go for maximum reps.<\/p>\n3 minute break<\/p>\n6) Clapping pushups:\nThe positioning is the same as regular pushups, but now you\u2019re pushing off the ground with enough elevation, to allow yourself the time to quickly clap your hands together and place them back on the ground. If you\u2019re not powerful enough to do this full on, yet, don\u2019t worry, you can either just get airborne without clapping or drop to your knees and perform the clapping motion. As you guessed\u2026do as many as you can.<\/p>\n3 minute break<\/p>\n7) Narrow pushups with alternating front arm raises:\nThe name is long, but the exercise is self explanatory. Get into a narrow pushup position, and as you come up each time, raise one arm, completely straight off the ground (it should be parallel with the floor) and bring it down, back into the pushup. Repeat the same process, changing the arm between left and right, each time, and do as many as you can.<\/p>\n5 minute break plus drink water (As I stated earlier, it’s very important to drink water and stay hydrated throughout this routine…especially if you’re going to go all 14 sets).<\/p>\nThe last 32 minutes:<\/p>\nSo far, that\u2019s a 32 minute, extreme exercise routine. It\u2019s important to take water during those little designated breaks, too. Now it\u2019s time for the Step 2, which is in fact, that same routine you just did. You can expect some fatigue by this point and know that in the next 7 sets, each set\u2019s repetitions will be lower than their Step 1 counterparts.<\/p>\n\nHere’s me flexing by the pool. Keep at it and your chest will begin to feel great.<\/p>\nThis PGN64 chest workout plan for beginners should be done once a week. If you\u2019re more advanced, you can attempt it once every 4 days. To go wild, you could do this routine every other day, but make sure you get a lot of protein (I\u2019d recommend at least 60 grams), directly following the exercise. Even if you do it once a week, still make sure to get plenty of protein in, following the routine. I also recommend some bananas throughout the week to help promote muscle recovery. Ok then\u2026it\u2019s time to get strong, look great, and feel amazing. And one last thing\u2026just remember my three rules: Health First, Functionality Second, Looks Third. If you follow my philosophy, you\u2019ll always be happy.<\/p>\n\nStay motivated and you’ll be taking these kind of flexing pictures in no time!<\/p>\nI work out for my health first and foremost, because without a healthy body, life’s no fun. I then train to further improve my martial arts ability, because it’s my greatest and longest physical hobby than I enjoy. Looking good is something that comes by default from putting in hard work. If you train for looks first, you may skip out on your health and that’s not good.<\/p>\n","protected":false},"excerpt":{"rendered":"Not everyone can get to the gym and hit all of the chest building machines nor buy your own bench press equipment for home use, but there is an awful lot you can do with your body itself. I have developed a 64 minute dedicated chest routine without any weights or machines required. This 64 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[164],"tags":[125,128,127,129,9,39,126,50,130],"_links":{"self":[{"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/posts\/72"}],"collection":[{"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/comments?post=72"}],"version-history":[{"count":9,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/posts\/72\/revisions"}],"predecessor-version":[{"id":78,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/posts\/72\/revisions\/78"}],"wp:attachment":[{"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/media?parent=72"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/categories?post=72"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/tags?post=72"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
This PGN64 Chest Workout routine is tough, but I guarantee that you’ll feel stronger and better after just a few times of sticking through with it.<\/p>\n
In addition to the exercises below, I have some other tricks to make the exercise more difficult (if you\u2019re more experienced) or easier (if you\u2019re just getting into the world of working out).<\/p>\n
To make your pushups harder:\n1) Instead of looking down while exercising, look straight forward.\n2) Lift one leg off the ground while doing your pushups and switch legs every five reps.\n3) Make your upper arms go slightly beyond parallel with the ground\u2026go deep.<\/p>\n
To make your pushups easier:\n1) Get into your normal pushup position and drop to your knees for the exercise.\n2) Make your upper arms go parallel and not deeper.<\/p>\n
The first 32 minutes:<\/p>\n
1) Regular pushups:\nBegin the hour by placing your hands directly beneath your elbows, and getting into a pushup position. Do as many as you can, that\u2019s the goal.<\/p>\n
3 minute break<\/p>\n
2) Narrow pushups:\nThis time, bring your hands back to approximately the side of your ribs, and keep your arms flush with your body. Your elbows don\u2019t bend laterally (to the side), instead, they bend straight back. Once again, do as many as possible.<\/p>\n
3) Regular pushups with chair:\nPlace your feet on top of a chair, couch, bed, or something that\u2019s going to be approximately parallel in height with the distance between your back and your arms fully extended. Do as many pushups as you can, now with the added difficulty of more weight on your chest.<\/p>\n
5 minute break plus drink water (You’re going to get dehydrated, quickly, if you don’t drink water. It’s definitely a must).<\/p>\n
4) Wide pushups:\nTake the regular pushup position, where your hands are below your elbows, and now spread your hands out farther, changing the 90 degree angle to a wider one (you can decide just how far you\u2019re comfortable going). Do as many as you can.<\/p>\n
5) Triangle pushups:\nKeep your four fingers tight and close together and your thumbs spread apart to almost 90 degrees. Now, combine your two hands together to make a triangle, and put that triangle right beneath your heart. When doing these pushups, you will find your elbows making their way laterally. Push hard and go for maximum reps.<\/p>\n
6) Clapping pushups:\nThe positioning is the same as regular pushups, but now you\u2019re pushing off the ground with enough elevation, to allow yourself the time to quickly clap your hands together and place them back on the ground. If you\u2019re not powerful enough to do this full on, yet, don\u2019t worry, you can either just get airborne without clapping or drop to your knees and perform the clapping motion. As you guessed\u2026do as many as you can.<\/p>\n
7) Narrow pushups with alternating front arm raises:\nThe name is long, but the exercise is self explanatory. Get into a narrow pushup position, and as you come up each time, raise one arm, completely straight off the ground (it should be parallel with the floor) and bring it down, back into the pushup. Repeat the same process, changing the arm between left and right, each time, and do as many as you can.<\/p>\n
5 minute break plus drink water (As I stated earlier, it’s very important to drink water and stay hydrated throughout this routine…especially if you’re going to go all 14 sets).<\/p>\n
The last 32 minutes:<\/p>\n
So far, that\u2019s a 32 minute, extreme exercise routine. It\u2019s important to take water during those little designated breaks, too. Now it\u2019s time for the Step 2, which is in fact, that same routine you just did. You can expect some fatigue by this point and know that in the next 7 sets, each set\u2019s repetitions will be lower than their Step 1 counterparts.<\/p>\n
\nHere’s me flexing by the pool. Keep at it and your chest will begin to feel great.<\/p>\n
This PGN64 chest workout plan for beginners should be done once a week. If you\u2019re more advanced, you can attempt it once every 4 days. To go wild, you could do this routine every other day, but make sure you get a lot of protein (I\u2019d recommend at least 60 grams), directly following the exercise. Even if you do it once a week, still make sure to get plenty of protein in, following the routine. I also recommend some bananas throughout the week to help promote muscle recovery. Ok then\u2026it\u2019s time to get strong, look great, and feel amazing. And one last thing\u2026just remember my three rules: Health First, Functionality Second, Looks Third. If you follow my philosophy, you\u2019ll always be happy.<\/p>\n
\nStay motivated and you’ll be taking these kind of flexing pictures in no time!<\/p>\n
I work out for my health first and foremost, because without a healthy body, life’s no fun. I then train to further improve my martial arts ability, because it’s my greatest and longest physical hobby than I enjoy. Looking good is something that comes by default from putting in hard work. If you train for looks first, you may skip out on your health and that’s not good.<\/p>\n","protected":false},"excerpt":{"rendered":"
Not everyone can get to the gym and hit all of the chest building machines nor buy your own bench press equipment for home use, but there is an awful lot you can do with your body itself. I have developed a 64 minute dedicated chest routine without any weights or machines required. This 64 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[164],"tags":[125,128,127,129,9,39,126,50,130],"_links":{"self":[{"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/posts\/72"}],"collection":[{"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/comments?post=72"}],"version-history":[{"count":9,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/posts\/72\/revisions"}],"predecessor-version":[{"id":78,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/posts\/72\/revisions\/78"}],"wp:attachment":[{"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/media?parent=72"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/categories?post=72"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/paulgalenetwork.com\/home\/wp-json\/wp\/v2\/tags?post=72"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}