The speaker discusses three push-up exercises to help build muscle mass: diamond push-ups, unilateral push-ups (also known as archer push-ups), and decline push-ups.
1. Diamond push-ups: This variation targets the inner chest muscles. To perform, place hands close together with fingers spread, lower the body until the chest almost touches the hands, then push back up. Focus on keeping the elbow close to the body.
2. Unilateral push-ups (archer push-ups): This variation targets the chest muscles unilaterally. To perform, place one hand forward and one hand backward, lower the body, then push back up. Focus on keeping the elbow straight and the body in a straight line.
3. Decline push-ups: This variation targets the upper chest muscles. To perform, place hands on the floor and feet on a higher surface, lower the body, then push back up. Focus on keeping the body in a straight line and avoiding arching the back.
Additionally, the speaker shares a technique to increase muscle mass by doing a series of push-ups with 30-second intervals. The goal is to reach a total number of repetitions (calculated by multiplying the maximum number of push-ups by 10). Focus on maintaining quality movement and rest when needed to avoid injury.
Here are the key facts extracted from the text:
1. The video discusses three push-up exercises to help gain muscle mass.
2. The first exercise is the diamond push-up.
3. To perform the diamond push-up, place hands on the floor in a triangle shape and position the chest under the hands.
4. Lower the chest to the hands, then push back up to the starting position.
5. Keep the elbow closed and the abdomen at the same height as the chest.
6. The diamond push-up targets the inner part of the chest.
7. The second exercise is a unilateral exercise that targets the chest and helps with muscle balance.
8. To perform the unilateral exercise, start on a higher surface to avoid straining.
9. Place the hand on the floor with the fingers pointing outward.
10. Lower the body, keeping the elbow extended, and then push back up to the starting position.
11. The third exercise is the decline push-up.
12. To perform the decline push-up, place the feet on a higher surface and the hands on the floor.
13. Lower the body, keeping the elbow closed and the abdomen contracted, and then push back up to the starting position.
14. The decline push-up targets the upper part of the chest.
15. To calculate the number of repetitions for the exercises, multiply the maximum number of push-ups by 10.
16. Rest for 30 seconds between sets and aim to reach the total number of repetitions.
17. Focus on maintaining the quality of movement and rest if necessary to avoid injury.