Chest Workouts

man doing pushupsAll men who exercise regularly usually have a goal of having defined pectoral muscles, which is an embodiment of masculinity and great strength. You do not have to register for a gym membership to build up muscles. The equipment at the gym can come in quite handy, though, even for calisthenics workouts.

You can use your body weight to work out your chest muscles and get results just as effectively as using training weights. That means that you can skip on all costs that come with gym membership if you have a space in your home where you can work out.

You also need to know the best calisthenics chest workouts, and the correct techniques of doing these exercises. Here are several calisthenics workouts that target the chest.


Push-ups are by far the most popular calisthenics workout for the chest muscles. There are many different variations for push-ups. For the most basic one, you start by lying down parallel to the ground and then lifting your body weight until your elbows straighten out. Keep your entire body firm and straight during the whole repetition, with only your palms and toes touching the ground. Variations of push-ups include inclined push-ups, wide-push-ups, kneeling push-ups, resistance push-ups, and headstand push-ups, among others.

Chest Dips

For this exercise, you will need parallel bars. Place your hands on the bars and slightly tilt your entire body forward. Make sure your head is aligned with the body, and your back is straight. You can then lower your body until your elbows form an angle of 90 degrees then raise back up to the initial position for one repetition.


To do pull-ups, you will need to have a bar placed high enough that you can hang from it. To start, grab the pull-up bar, with your hands shoulder-width apart. You should then lift your entire body until your chest reaches the height of the bar and then slowly go back to the starting position.


The plank is another simple but effective exercises that can help build chest muscles. It mainly works on the abs and core muscles, but variations of it do have a lot of impact on the chest as well. To do the exercise, start by getting into the push-up position. Put your elbows on the ground directly below your shoulders. Push your entire body upwards so that it is parallel to the ground and hold the position for a predetermined amount of time.

Rehab Tips for Recovery After an Injury

Recovering after an injury needs support and guidance. You need to make sure that you have someone to walk with you through the recovery process. When recovering from an injury, you need to know that it will not take one day. It might take weeks and months before you start seeing any progress.

When it comes to recovery after an injury, rehab centers will help you at each stage. Your doctor will give you some tips to help you with the recovery process. Here are some rehab tips to help you with recovery after an injury:


Physiotherapy is the first step to take after an injury. You need to make sure that you see physiotherapy to help you with moving your muscles and limbs. After an injury, you are forced to stay in one place, and this might make the muscles stiff.

Having a physiotherapist can help you with getting back in motion. The work of a physiotherapist is to guide you through the various exercises to make sure that you recover in the fastest way possible.



Rehab is also a big part of recovery. You need to make sure that you go through the rehabilitation process. Rehab is done together with the physiotherapy, or it might be done alone. The main role of rehab is to make sure that you can back to your routine.

For instance, if you have injured your legs it might be difficult to do your daily activities. Rehab will help you learn how to use your wheelchair or crutches. These are things that will help you to adopt to your daily life without any problems.

Take It Easy

When undergoing recovery, you might be tempted to rush things. The truth is that you need to take things slowly. Do not rush the process of healing. Learn how to appreciate the progress that you make no matter how small.

When you learn how to take it easy it will avoid cases of getting another injury. Do not even go to the gym before you get the right clearance from your doctor.


Pain Management

Pain management is a big deal when recovering from an injury. You need to make sure that you deal with the pain so that you can be able to focus on recovery. One of the ways to deal with the pain is going through massage therapy. Message therapy can help you to deal with pain without using medication.…

Three Reasons Why Mix Martial Arts Is Beneficial to Your Health

You may have started to get into Mix Martial Arts (MMA) because it has been such a hype. You have had a complete set of the required equipment, like sparring gloves, headgear, mouthguard, groin guard, but you are still not sure when people ask you how the sport can benefit your health. Or, you are now still gathering information because you have planned to join a gym in your area. Whichever situation you are in, we’re going to discuss the health benefits of practicing mix martial arts in this article so that you can be more confident with your choice.

Helping to Maintain Your Cardiovascular Health

MMA requires you undergo intense physical workouts, and most of them deal with cardiovascular exercises. Running, rope-jumping, practicing with pads or a punch-bag, and sparring with a partner are only some examples of your routines in an MMA gym. Different coaches usually have different training regimens, but all of them are meant to strengthen your heart and endurance.

However, if you want to begin an MMA training while having a cardiovascular health issue, you must consult your doctor first. MMA is indeed healthy, but it can be too intense for some people and put them at risks of cardiac arrest.

Improving Your Body’s Flexibility

Body’s flexibility can reduce your risk of suffering physical injuries significantly. If you are trained to take a fall and impacts, you will know the right way to coordinate your muscles to compensate for the received damages. In case you experience an accident that causes you to fall, you will be less likely to suffer from severe injuries.

Moreover, the body’s flexibility also means healthy blood circulation. Besides punching and dodging, you will also learn how to stretch your body. Stretching is vital in all sports because it strengthens the muscles as well as stimulates growth.

Nurturing Your Mind’s Sharpness

When you practice MMA, you will need to face many mental challenges. First, you have to make sure that every punch or kick you make is purposeful. And at the same time, you must also monitor your energy because you cannot unleash your total power in one punch and expect a victory. Second, you are training your mind to predict your opponent’s movement. Although this concept sounds easy, it is more complicated in reality. By the time you watch your opponent’s attack, your mind must interpret that move and coordinate with your body’s muscles to counter the attack. This conditioning will surely keep your brain sharp and alert.…