That will give your triceps more of the load. Military : Perform the move with your hands shoulder-width apart and your elbows close to your sides. VariationsД«ar:В Perform the move using parallettes - handheld parallel bars that allow you to lower your chest below your hands, thereby increasing the range of motion. Reverse the movement, pushing yourself back up to the starting position.Keeping your body straight, your core engaged, and your head in a neutral position, simultaneously bend your arms and retract your shoulder blades until your chest lightly touches the floor - or as far as possible without losing good form.Place your hands on the floor, or on a stable elevated surface, and assume a push-up position - hands and feet slightly wider than shoulder width, balls of your feet on the floor, arms locked out, and body straight from head to heels.So itвЂ™s anВ upper-body workout that really feels like a workout. As a result, youвЂ™ll burn a ton of calories, even without touching your legs.

That not only streamlines your workout, it also gives your heart and lungs a serious challenge. Therefore, no additional rest time is needed. вЂњThe muscle group at rest is ready to go when you switch over to it,вЂќ explains Saunders. That way, one muscle group works while the other rests. In P90XвЂ™s Chest and Back workout, youвЂ™ll perform sets for your back and chest alternately.

This back-to-front balance also helps prevent вЂњlifter slouch,вЂќ the telltale shoulder slump you see among gym-goers who spend their whole workout bench pressing. That helps you avoid the common mistake of overworking muscles you can see in the mirror (the pecs) while underworking those you canвЂ™t (the lats). The P90X Chest and Back workout balances each pushing movement with a pulling movement. In the P90X workout program, youвЂ™ll run through several unusual variations of both moves - each emphasizing a different portion of your chest and back musculature, each scalable for novices and advanced lifters alike.Д«enefits of the P90X Chest and Back Workout The P90X Chest and Back workout is as intense as it gets, combining variations on two classic moves - the push-upВ and the pull-upВ - to give your back maximum stimulation.Д«oth moves are functionalВ and effective - the push-up, a do-anywhere staple for your chest and shoulders the pull-up, a perennially challenging move for your back and biceps. Try P90X Chest and Back today on Beachbody On Demand!

ItвЂ™s one of the best chest workouts and best back workouts all in one. вЂњWorking them together, in a single intense format, means they stay balanced and efficient.вЂќ Contract your pecs, she says, and your lats lengthen contract your lats, and your pecs lengthen. In trainer speak, that makes your chest and back muscles antagonists,В explains Stephanie Saunders, executive director, fitness for Beachbody. TheyвЂ™re pulling muscles, which help you carry groceries and win tug-of-war contests. Meanwhile, your back muscles - notably the latissimus dorsiВ and the trapeziusВ of the upper and mid-back - do the opposite. You use them to shove things away from you, like stubborn basement doors and snow-bound Toyota Camrys. Like Key and Peele, peanut butter and chocolate, rap stars and giant egos, chest and back are made for one another.Д¬onsider this: Your chest muscles - the pectoralis majorВ and the pectoralis minorВ - are pushing muscles.

P90x workout example