6 push ups variations for rapid pectoral muscle growth | Bodyweight Exercises

6 push ups variations for rapid pectoral muscle growth | Bodyweight Exercises

Pushups provide excellent training for the whole body, involve the muscles of the arms, chest and bark. There are also certain types of push-ups aimed at working through specific muscle groups. The presented complex of six push-up options will help you to pump through the pectoral muscles faster.

For continuous progress, it is important to maintain the intensity of training, mastering new variations of exercises and moving away from what you have become accustomed to.

This does not mean that you need to replace push-ups with another exercise. Just try other push ups – this will be a real muscle test and will provide quick progress.

If up to this point you have always done only classic push-ups, Layfhaker will help you to transfer your workouts to a new level. The complex of push-ups, presented below, will make your chest muscles ask for mercy.

1. Classic pushups (warm up)

Classic pushups
Classic pushups

Stand in a high bar, put your hands under your shoulders. Start lowering your body, keeping your back straight until your chest touches the floor, and then straighten your arms, returning to the starting position.

Perform this exercise as a warm up. Do 3–4 sets of 12–20 reps.

2. Pushups with wide arms

Pushups with wide arms
Pushups with wide arms

These push-ups are performed in the same way as the classic ones, only the hands are placed not under the shoulders, but slightly wider. Spreading his arms wider, you take some of the load off the triceps and transfer it to the pectoral muscles.

If this is too easy for you, try to place your hands as wide as you can, and, keeping a slight bend in your elbows, do pushups from this position. The wider you put your hands, the more load will go to the pectoral muscles.

Perform 3-4 sets of 8–12 reps.

3. Push ups with clap

Push ups with clap
Push ups with clap

Starting position – as in the classic push-ups. You gently go down, and then sharply push yourself up, lifting your hands from the floor and clapping your hands under the breast. After the cotton you land in the starting position.

A sharp way out of push-ups provides an explosive load on the chest muscles, and this is the best way to push the stopped progress.

Perform 3-4 sets of 8–12 reps.

Before the exercise, be sure to knead and stretch your wrists: a sharp load when landing on “cold” muscles can lead to injuries.

4. “Diamond” push-ups

"Diamond" push-ups
“Diamond” push-ups

This exercise is the opposite of push-ups with a wide arms. Here you put your hands close to each other, so that your fingers touch each other. While pushing, the elbows should move close to the body.

If you can’t do this exercise, first try putting your arms under your shoulders and doing the classic push-ups, but at the same time ensure that your elbows move close to your body. When it will be comfortable for you to carry out such push-ups, you can switch to “diamond”.

During the “diamond” push-ups more load goes to the triceps. It is best to perform them after push-ups with a wide-set of hands, in order to rest the loaded chest muscles.

5. Pushups with hands on the dais

Pushups with hands on the dais
Pushups with hands on the dais

Stand facing a bench or other elevation. Place your hands on the edge of the bench (not under the shoulders, but a little wider) and follow the standard push-ups, trying to keep the body straight.

Due to the position of the body with the raised upper part of this exercise provides more pressure on the lower part of the pectoral muscle.

If such push-ups seem too simple to you, try push-ups with a body tilt on the rings. Feet on the floor, hands on the rings, fixed at a distance of half a meter from the ground. During these pushups, you make an effort not only to lift the body, but also to maintain balance on unstable rings. As a result, the pectoral muscles are loaded much more.

Perform 3–4 sets of 12–20 repetitions.

6. Pushups with legs on the dais

Pushups with legs on the dais
Pushups with legs on the dais

Place your feet on a bench or other elevation, and your hands on the floor. In this position, perform the usual push-ups.

As in the last exercise, due to the position of the body, the load is shifted, but this time – on the upper part of the pectoral muscles.

Perform 3–4 sets of 12–20 repetitions.

Completion

The final exercises will help you increase muscle hypertrophy.

Choose the most difficult kind of push-ups for you and perform as many repetitions as you can, until the muscles completely fail. Then rest for 30 seconds and repeat.

And do not forget about rest: intense training should alternate with the recovery period.

 

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