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Master The 7 Push-Up Variations For A Bigger Chest





 
Master The 7 Push-Up Variations For A Bigger Chest

This chest-building exercise can be performed anywhere, at any time, and it also works the shoulders, triceps, and abs. And because there are so many combinations, you'll never run out of easy moves to sculpt impressive pecs.


Most men's fitness programmes ignore the push-up because it is deemed incapable of inclusion. That's a huge blunder. Since few exercises are more effective than the traditional bodyweight exercise that is still used to distinguish army men from army boys when it comes to creating a bigger and stronger chest.


Here, we go through the advantages of seven different variations so you can develop a bigger and stronger upper body.

Push-Up:

The traditional push-up is an excellent way to improve muscular endurance in your pecs, front shoulders, and triceps, as well as a perfect way to work these muscles to complete failure to promote muscle development. This will work all of the muscle fibres in your chest that your hard bench presses don't, resulting in increased muscle size, stamina, and endurance. 


Master The 7 Push-Up Variations For A Bigger Chest

How to:

Straighten your body from head to heels by bracing your centre and lifting your hips.

Bend your elbows to lower your chest to the floor while keeping your weight on your sides. During the set, don't let your hips sag or rise: if they sag, it puts pressure on your back; if they rise, it relieves tension from your stomach.

At the bottom, take a quick pause with your chest as low to the ground as possible without touching it.

To get back to the beginning, press up hard.


Diamond Push-Up:

Do you wish you had longer arms? Since it focuses on your triceps rather than your chest, the diamond push-up is the exercise for you.


Master The 7 Push-Up Variations For A Bigger Chest

How to: Start in the push-up position, but with your hands together in a diamond formation with your thumbs and index fingers.

Straighten your body from head to heels by bracing your centre and lifting your hips.

Bend your elbows to lower your chest to the floor while keeping your weight on your sides. To stop overstretching the joint, make sure the elbows point back rather than out to the sides during the lowering process of a rep.

Pause briefly at the bottom. Press back up powerfully to return to the start.


Wide-Arm Push-Up:

By spreading your hands wider apart, you can concentrate more on your chest and less on your triceps and shoulders. It's important to execute the manoeuvre safely by lowering the torso to the ground slowly and with complete control; this will reduce the risk of injury while also the the move's effectiveness.

Master The 7 Push-Up Variations For A Bigger Chest

How to:
Start with your hands about double shoulder-width apart in a push-up position.
Brace your core and raise your hips so your body forms a straight line from head to heels.
Bend your elbows to lower your chest to the floor while keeping your weight on your sides.
At the bottom, take a quick pause with your chest as low to the ground as possible without touching it.
Press back up powerfully to return to the start.

Side To Side Push-Up:

This variation is a perfect way to make your chest, shoulders, and triceps work hard to support, control, and shift your body weight up and down and from left to right, while your core muscles must be completely engaged to keep your torso level for the duration of each rep.

Master The 7 Push-Up Variations For A Bigger Chest

How to:
Begin by placing your hands under your shoulders and your toes on the ground.
Straighten your body from head to heels by bracing your centre and lifting your hips.
Bend your elbows to lower your chest to the floor while keeping your weight on your sides.
As you lower, move your torso left so your head is in front of your left hand.
Shift your body around until your head is in front of your right side, keeping your chest as low to the floor as possible.
Press back up powerfully to return to the start, moving your torso back to the middle as you do.

Spider-Man Push-Up:

This heroic combination is more than just a chest, arm, and triceps exercise. To pull one knee up to your elbow and back down, your upper and lower abs must be fully engaged, and you'll use your core's deep stabilising muscles to keep your entire body steady after each rep.

Master The 7 Push-Up Variations For A Bigger Chest

How to:
Start with your hands underneath your shoulders and toes on the floor.
Brace your core and raise your hips so your body forms a straight line from head to heels.
Bend your elbows to lower your chest to the floor while keeping your weight on your sides.
As you lower, draw one knee up towards your elbow.
At the bottom, take a quick pause with your chest as low to the ground as possible without touching it.
Return to the start by pressing back up hard and straightening your leg, then repeat with the other knee and alternate reps.

Dive-Bomb Push-Up:

Because of the nature of this move, several different muscles are fully engaged and under strain for the duration of each rep, which can only be a positive thing if you want bigger, stronger, and more defined muscles. Your chest, shoulders, triceps, and heart all work out as a result of the down-and-forwards then up-and-backwards movement.

Master The 7 Push-Up Variations For A Bigger Chest

How to: Start with your hands and feet flat on the floor so that your body forms an inverted V-shape. Brace your core then lower your head and chest towards your hands, moving your torso and head forwards in a smooth arc as your head approaches the ground.
Continue to move your upper body forward in a smooth arc until your eyes are forward and your chest is raised.
From there, raise your hips to return to the start position.
Despite the intimidating name, the key to this exercise is to keep a smooth movement path throughout – the entire rep should be fluid and done at a consistent pace.

Fingertip Push-Up:

Since this variant focuses on finger and wrist strength rather than upper-body strength, it's better for people who want or need stronger fingers and wrists. If that's not you, but you're always looking for a major challenge, go for it – but don't be discouraged if you fail! It takes time and effort, as with everything worthwhile.

Master The 7 Push-Up Variations For A Bigger Chest

How to:

Begin by placing your hands under your shoulders, but only your fingertips touching the ground.
Straighten your body from head to heels by bracing your centre and lifting your hips.
Keeping your weight on your arms, bend your elbows to lower your chest towards the floor. Pause briefly at the bottom, with your chest as close to the floor as possible without touching it.
To get back to the beginning, press up hard.