When it comes to build upper body, some movement exercises much quicker results than a pushup. But pushup hold iron cross made a motion that originates from the classic exercises offer more effective results by removing the hand from the position of the torso . “This minimizes the contribution of the triceps and deltoid, which makes the chest muscles work harder and carry more weight, “says our fitness expert, BJ Gaddour , CSCS , who designed the exercise program called 10 - Minute Torchers .

By holding this position for 30 seconds, you also increase the duration of time the muscles of the chest under pressure. Ends, of course accelerated growth. If you would like to have a thick chest muscles are strong and resilient, controlled motion and notice our expert tips below.

Workout to shape your body

Tighten your buttock muscles. 
Tighten buttock muscles will keep your hips in order to remain in line with the other parts of your body - which should Formatting formation of a single straight line to the head. “The position of the hips that sank would make excessively curved spine and cause pain in the lower back, “says Gaddour .

Contract the abdominal muscles. 
Do not forget to contract the abdominal muscles while doing this movement. “Contracting the muscles of the buttocks and stomach simultaneously will keep your body stretched taut as well as train the main part of your body.”

Press the floor to the fullest. 
“You need to reinforce the floor with your palms to the maximum, “says Gaddour . This will increase the activation of the muscles of the chest at its weakest point - when your arms completely straight. The benefit is obvious: Provides strength and durability.

Take advantage of your toes. 
Most exercise never thought toes when they exhibit motion exercises for the upper body. “It was a mistake, “says Gaddour . " Emphasizing the toes to the floor exercises will raise the thigh muscles, which will make the lower part of your body like a chunk of concrete. “Another reason again, it will make you more stable and less likely to degenerate hip.