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
