6 Push-up Variations for Your Chest Workout

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6 Push-up Variations for Your Chest Workout


Push-ups provide an excellent full body workout by targeting and strengthening an outsized number of major muscles in your body, especially within the chest, arms and core, while at an equivalent time training your muscles to figure together more effectively. this is often why they're a staple exercise is any bodyweight workout, including training protocols.

However, like the other good exercise, for constant progress, it’s of crucial importance to take care of the intensity of the workout by creating variations and going out of your usual way once during a while. This doesn’t mean that you simply need to replace this classic move with another exercise – by simply altering your performance and trying other push-up versions you'll challenge your muscles further and reinforce your gains.

If you’ve been doing only regular push-ups thus far , we’ll assist you take your push-up workout to subsequent level. the subsequent routine is bound to make your chest burn!

#1. Regular push-ups

Get into a high plank position and place your hands on the bottom , directly under the shoulders. Begin to lower your body, keeping your back neutral, until your chest touches the ground , then push yourself copy . this may be your warm up exercise, so choose a high volume and perform 3-4 sets of 12-20 reps.

#2. Wide grip push-ups/crucifix push-ups

Wide grip push-ups are performed on an equivalent way because the regular ones, with the exception of hand placement. By place your hands wider than shoulder width apart, you'll place more stress on the chest by eliminating an enormous a part of your triceps involvement. If you discover this too easy, try crucifix push-ups by placing your arms as wide as you'll and maintaining a small bend at the elbows to permit the pushing movement. Perform 3-4 sets of 8-12 reps.

#3. Clapping push-ups

Begin with an equivalent starting position as during a regular push-up and lower your body right down to the ground . Then, explosively push up and lift your torso quite usually in order that you've got enough room to quickly clap your hands together right underneath your chest then bring them backtrack to their original position. Repeat for 3-4 sets of 8-12 reps.

#4. Narrow grip push-ups/diamond push-ups

Opposite to the wide grip push-ups, the narrow grip type requires you to put your hands closer together in order that the triceps get more work during the lift. Just confirm to stay your elbows at your sides all throughout the movement. Once you get comfortable with these, you'll advance to diamond push-ups – place your hands along side your thumbs and index fingers touching and forming a diamond shape. Perform 3-4 sets of 8-12 reps.

#5. Incline push-ups

Stand facing a bench or any sort of sturdy elevated platform. Place your hands on the sting of the bench/platform, slightly wider than shoulder width and perform the push-up movement, keeping the body straight. this may ensure lower chest activation. Perform 3-4 sets of 12-20 reps.

#6. Decline push-ups

This time, place your feet on the bench or elevated platform, while placing your hands firmly on the bottom . Slowly lower yourself to the ground then keep off up. This advanced push-up variation will emphasize your upper chest. Perform 3-4 sets of 12-20 reps.


Finishers assist you squeeze out all drop of strength that’s left in your body and maximize hypertrophy. For this, pick the push-up variation that you simply found the foremost difficult and perform as many reps as you'll , then rest for 30 seconds and repeat the method until you're unable to maneuver a finger anymore. Good luck!

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