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These 6 Push-Up Variations Will Help You Get Bigger Pecs, Delts, and Triceps


Pushups are the only bodyweight exercise you can think of for working your pecs, and they get old after a while. What are the benefits of doing pushups? It's the fact that they measure strength and cardio ability, as well as the fact that they're simple (everyone knows what they are).

The ultimate adapter exercise is pushups. They can be carried out in any place. They engage more than half of the upper-body muscles, as well as a significant portion of the heart. They're also risk-free. They're also a gauge of general wellbeing, it turns out.

But wait a second. There are several different types of pushups that target the chest (as well as the triceps and delts) in subtle ways. If you do them correctly, they will prevent your body-weight-pushing exercises from being monotonous, allowing you to gain more muscle and power.

Push-up with Feet Raised:

When you want to concentrate more on your upper pecs. Do feet-elevated pushups before normal pushups if this is a weakness for you. Do the following: 3 x 12-15 sets

How to do it:

* In a pushup position, place your feet on a bench or box behind you and your hands directly below your shoulders.

* Drop yourself to the floor by bending your knees and holding your core strong so your shoulders don't sag.

* Hold your forearms at 45 degrees or less to your chest and don't let your elbows point out to the sides.

* Push back up until your face or forehead is almost touching the surface.

Push-ups on the forearms:

Since it focuses mainly on the triceps, it should be done late in an upper-body workout. Consider this an isolation arm movement rather than a chest builder. 2 sets of 10-12 reps

How to do it:

* Assume a pushup pose with your hands a few inches ahead of where they should be—directly behind your face rather than below your shoulders.

* Drop your forearms all the way to the floor with your elbows pointing behind you and tucked into your sides.

* When your elbows come into contact with the ground, push up until your arms are fully extended.

Push-up with One Arm:

Start your chest exercise early. This should be your first major strength move; rep counts will most likely be poor. 2 sets of 5 reps

How to do it:

* Spread your feet out behind you for support and lift one hand off the floor from a traditional pushup position. (While moving, keep it behind your back.)

* Slowly lower your body to the ground.

* You may not be able to get back up after lowering your chest all the way to the floor.

* (To prepare for this step, place one arm on stacked plates and the other on the floor, as seen on the opening spread.)

* Simply press back up to full arm extension after going as far as you can.

* Switch arms after completing all reps on that arm.

Push-up with Clapping:

You're always early in your workout. And before heavy strength movements, explosive exercises should always be performed first. 2 sets of 5 reps

How to do it:

* Assume a normal pushup pose, just make sure your hands aren't wider than shoulder width on the surface.

* Slowly lower your body to the ground.

* When your chest lands, push back up as hard as you can before your hands leave the floor at the top of the rep.

* Clap your hands rapidly in the air before landing softly (slightly bent) elbows and your hands on the floor.

* Repeat for reps once you've found a comfortable place.

Push-up with the Crucifix:

Consider crucifixes as an isolation flye-type movement late in your workout. 2 sets of 15-20 reps

How to do it:

* Spread your hands out on the floor, fingers pointing out to the sides, starting in a traditional pushup position.

* Even with your arms extended, your chest would be fairly close to the floor in the starting place.

* Bend your elbows and lower your chest all the way to the floor, then push back up to complete arm extension.

* This step has a much smaller range of motion than normal pushups.

Push-ups and arm and leg stretches:

Late in a chest or upper-body workout, or separately in a core-focused routine. Perform two sets of five on each hand.

How to do it:

* Begin by doing a pushup with your core tight.

* Perform 1 pushup rep, then slowly raise one hand and opposite foot off the floor until they are in a straight line with your torso at the tip.

* Hold for a count of three, then lower your hand and foot.

* Rep with the hand and foot on the same side.

* That counts as one rep.