底下據稱是自己練的 參考看看.

1.練伏地挺身不好嗎??
http://www.takesport.idv.tw/bbs/dis...fid=&sort=&rid=

2.Scooby's Home Bodybuilding
http://www.youtube.com/user/scooby1961?feature=watch
Chest Workout Pushups for the Complete Beginner
Back to Basics for big chest_pecs
這二則影片都蠻清楚的 那邊還有更多影片.

PS:
Scooby's Workshop | Home Fitness & Bodybuilding Workouts
http://scoobysworkshop.com/