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In many men's fitness programs, the push-up is frequently ignored and deemed incapable of inclusion. This is a major error. Because few movements are better than the traditional bodyweight movement that's still used to distinguish the army men from the army boys when it comes to creating a larger and stronger chest.

You can do this powerful chest builder anytime, any time, and it even works on your shoulders, triceps, and abs. And there are a variety of great variations that ensure that easy moves that sculpt amazing pecs will never run out of you. Here, here,Before former Royal Marine physical training coach Sean Lerwill describes and explains his favorite push-up variants, as well as his success and improvement tips, we quickly run through the advantages of five variations so that you can develop a larger and stronger upper body.

Push-Up: The classic push-up is a perfect exercise in your pecs, front shoulders and triceps to boost muscular stamina, as well as a good way to work these muscles to facilitate muscle size development to total failure. All the muscle fibers in your chest that are not worked by your hard bench presses will work this way, so you will develop more muscle bulk, power and stamina.

How To: How To:

* Starting with your hands on the floor underneath your shoulders and toes.

* Brace your heart and lift your hips so that a straight line from head to heels shapes your body.

* Bend your elbows to drop your chest towards the floor, holding your weight on your arms.

* During the set, don't allow your hips to sag or rise: if they sag, it puts pressure on your back; if they rise, it takes And the tension in your chest.

* With your chest as low to the floor as possible without touching it, pause momentarily at the bottom.

* To return to the start, click back up powerfully.

Push-Up Diamond: Want bigger arms? The diamond push-up is the move for you as this variant puts much greater emphasis on your triceps than the size of your upper arms on your chest to pack.

How To: How To:

* Start with your hands together, but in the push-up position, so that your thumbs and index fingers shape a diamond.

* Brace your heart and lift your hips so that a straight line from head to heels shapes your body.

* Bend your elbows to drop your chest towards the floor, holding your weight on your arms. Make sure your elbows are pointing back to the sides, rather than up,To avoid over-stressing the joint during a rep's lowering process.

* At the bottom, pause momentarily.

* To return to the start, click back up powerfully.

Wide-Arm Push-Up: Placing your hands apart wider increases the emphasis on your chest and reduces the triceps and shoulders' involvement. By lowering the torso to the ground slowly and under complete control, it is necessary to safely execute the move, thereby reducing both the risk of injury and increasing the effectiveness of the move.

How To: How To:

* Start with your hands about double shoulder-width apart in the push-up position.

* Brace your heart and lift your hips so that a straight line from head to heels shapes your body.

* Bend your elbows to drop your chest towards the floor, holding your weight on your arms.

* With your chest as low to the floor as possible without touching it, pause momentarily at the bottom.

* To return to the start, click back up powerfully.

Side To Side Push-Up: This variation is a perfect way to improve the complexity of the simple exercise to make your chest, shoulders and triceps muscles work hard to support, control and move your body weight up and down and from left to right, while your core muscles need to be fully engaged for the duration of each rep to maintain your torso level.

How To: How To:

* Starting with your hands on the floor underneath your shoulders and toes.

* Brace your heart and lift your hips so that a straight line from head to heels shapes your body.

* Bend your elbows to drop your chest towards the floor, holding your weight on your arms.

* Shift your torso left as you lower, so that your head is in front of your left hand.

* To return to the beginning, push back up powerfully, * pushing your torso back to the middle as you do.

Spider-Man Push-Up: A move that's not just about the chest, shoulders and triceps is this heroic version. In order to draw one knee up to your elbow and then back down again, your upper and lower abs need to be fully engaged, and you can enable the deep stabilizing muscles of your heart to keep your entire body steady throughout each rep.

How To: How To:

* Starting with your hands on the floor underneath your shoulders and toes.

* Brace your heart and lift your hips so that a straight line from head to heels shapes your body.

* Bend your elbows to drop your chest towards the floor, holding your weight on your arms.

* Pull one knee up against your elbow as you descend.

* With your chest as low to the floor as possible without touching it, pause momentarily at the bottom.

To return to the beginning, press back up powerfully, straightening your leg as you do, then repeat with your other knee and alternate with each rep.

Dive-Bomb Push-Up: The very nature of this exercise suggests that there are a lot of different muscles completely involved and under tension for the duration of each rep, which can only be a positive thing if you want larger, stronger and more defined muscles. The down-and-forward movement then up-and-backwards often makes it all work for your chest, shoulders, triceps and heart.

How To: How To:

* Start off flat on the floor with your hands and feet so that your body forms an inverted V-shape.

* Brace your heart, then move your body and head forward in a smooth arc as your head hits the deck, dropping your head and chest into your knees.

* In a smooth arc, continue to move your upper body forward until your eyes are facing forward and your chest is up.

* Heighten the hips from there to return to the starting point.

* Despite the aggressive-sounding name, maintaining a smooth movement path is the key to this exercise. The entire rep should be fluid and conducted at an even pace.

Fingertip Push-Up: This variant is more about the strength of the finger and wrist than upper-body strength, so it's better suited for individuals who want or need stronger fingers and wrists. If that's not you, but you're still up for a very big challenge, give it a try, but when you fail, don't get disheartened! It takes time and effort, as it does for something worthwhile.

How To: How To:

* Start with your hands under your shoulders but in contact with the ground with only your fingertips.

Brace your heart and lift your hips so that a straight line from head to heels shapes your body.

* Bend your elbows to drop your chest towards the floor, holding your weight on your arms.

* With your chest as low to the floor as possible without touching it, pause momentarily at the bottom.

* To return to the start, click back up powerfully.