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Push Your Chest To Grow Brutal Size And Shape





 

When you think of training the chest, it’s easy to just think of the bench press. But, here we have an amazing variation of bodyweight exercises just for you! This article comprises of one exercise, made into a variety of 8

The push-up is one of the most effective bodyweight exercises. It not only works your chest, but also your triceps and your deltoids. Also, it strengthens your entire core. To a certain extent, it even works your glutes, quads and your upper back

An additional benefit is that you can do this exercise anytime, anywhere. You don’t need a gym to effectively train your chest

How To Do Push-Ups

Place your hands directly below your shoulders
Keep your head, back and buttocks in a straight line
Extend your legs so the weight is on your toes
Engage your core and glutes
Pull your shoulder blades down and back
Lower your body in a controlled manner until your elbows are at a 90 degree angle
Keep your elbows tucked in close to your body
If these look too challenging? Start with the classic push-up and really master the form. Once you’ve done that, you’ll be doing more difficult push-up variations in no time!
Ready to take it to the next level? Then here we have these eight challenging push-up variations

CLAP PUSH-UP


Tip

Be sure to land with soft elbows after the clap

As always, a lot of core control is crucial to performing this push-up variation correctly

Don’t be afraid to start out on your knees or on an incline to get the hang of the timing

 STAGGER PLYO PUSH-UP


Tip

Switch the position of your hands after every push-up

If this movement is too explosive or challenging for you

Simply switch your hands without the “jump” until you’re able to work your way up

 X-TAP PUSH-UP


Tip

Keep in mind you really have to get some air in this push-up variation

Let’s say this is the next step after the clap push-up

 DOUBLE KNEE TAP PUSH-UP


Tip

Don’t forget to engage your lower abs and lift your butt up while pulling your knees in

CLAP BEHIND PUSH-UP


Tip

This variation does require some shoulder mobility and flexibility

Be sure to really warm-up your shoulders before trying this out

A good warm-up exercise would be plank to down dog

 SUPERMAN PUSH-UP


Tip

Try to get your biceps by your ears when reaching your arms out

And don’t forget to bring your hands back down or…you know what will happen

 ARCHER PUSH-UP


Tip

Place your arms wider than shoulder width when performing this push-up variation

Notice that only one arm is bending during the exercise

The other arm should have a slight bend in the elbow but be fairly straight

 ONE-ARM PUSH-UP


Tip

Notice that the feet are placed very wide
This really helps with stabilisation of the whole body