December 9, 2022


Its all about the Health

10 Amazing Push-Up Variations for the Perfect Chest

3 min read

What to get the perfect chest? Look no further than push-ups. Push-ups are an effective exercise to build both arms and chest without having to go to the gym or using hardly any equipment.

For such a seemingly simple exercise, a push-up packs quite a serious punch.


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In a nutshell:

Pushups are an effective exercise to build both arms and chest without having to go to the gym or using hardly any equipment. This position primarily works the chest by taking some of the pressure off your arms and shoulders. Put your hands on the edge of the bench just slightly wider than shoulder-width. Then, push your body away from the bench by extending your elbows, but not locked. It’s a classic bodyweight exercise but instead of having your hands far apart, you place them next to one another as you press your body up. To start, get on all fours with your hands under your chest. Also, extend your arms to elevate your body and you’re forming a straight line from the head to the feet. Then, lower your chest towards your hands, without flaring your elbows out to the sides and maintaining a flat black.

Pause just before your chest touches the floor, then push back up to the starting position. This variation targets the same muscles target during standard push-ups, but with an added challenge to your core muscles. Start with a traditional push-up position. Your right knee must touch your elbow as your chest hovers close to the mat. Reverse the movement, extending your elbows to press up to the plank position while you extend your knee and return your right foot to the floor. This advanced push-up variation works for multiple muscle groups in your upper body, including your chest. Begin at the top of the push-up position with your hands wide and fingers pointed out to the sides. From there, push through your right hand by straightening your arm and bending your left arm. Then, push through your left hand by straightening your left arm and bending your right arm. Position your hands so they’re slightly wider than and in line with your shoulders. Lower your body until your chest nearly touches the floor. Pause at the bottom then push up your body away from the floor with enough force to clap your hands once beneath your chest before you reach the ground.

Plyo push-ups activate fast-muscle fibers in the chest, shoulders, and triceps. To start, get on a high plank or at the top of the push-up position. Then lower your body as if you’re going to perform a push-up until your chest is almost touching the ground. Keep your body straight, as well as your hands and arms throughout the exercise. Then, press down your hands and feet and try to raise your body in the air so it’s parallel to the floor. This push-up modification gives you stronger arms, chest, and shoulders. Choose which arm to start and put that hand directly under the middle of your chest. Point your hand towards the opposite shoulder, rotating your arm in. As you descend, keep your core engaged and rotate your shoulders slightly towards the arm that is pressing. Dubbed as the ‘elite’ variation of the push-up, handstand push-ups are amazing for shoulder strength and building your chest, arms, and chest. Bend down and place your hands 6-12 inches away from the wall, spreading your fingers and pressing into the ground. This advanced upper body exercise targets the muscles of your chest, shoulders, back, and arms. Place your hands on the floor, shoulder over your wrists and elbows at 45 degrees. At the same time, bend your elbows and lower your chest to the floor, all the while keeping your back and neck straight. Push into the ground by extending your elbows to return to the starting position.


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