Grow A Powerful Chest With These 6 Push-Up Variations

Good luck, you’ll need it.

6 Push Up Variations

4. Narrow Grip Push-Ups

Diamond Push Up

Narrow grip push-ups are the opposite of wide grip push ups. Narrow grip requires hand placement that is closer together so that the triceps take most of the work.

Start with your hands just inside of your shoulders. As you get stronger with this workout, you’ll be able to make a diamond shape with your hands and still complete push-ups.

Perform 4 sets of 8.

5. Decline Push-Ups

Decline Push Up

Decline push-ups are a great way to hit your upper chest and shoulders without needing any equipment.

Finding a sturdy elevated platform, place your feet up on the platform and perform your reps.

Perform 2 sets of 20.

6. Incline Push-Ups

Incline Push Up

Incline push-ups are great for your lower chest and also a great way for someone who has troubles completing push-ups.

Using an elevated platform, place your hands on the platform and perform push-ups. The higher/more vertical you are, the easier the rep. Find a happy medium and get to pressing.

Perform 4 sets of 20.

The Finisher

If you’ve never done a burnout set, here’s your chance.

Pick the push-up variation that you found to be the most difficult and perform as many reps as you can. When you have to take a break, rest for 30 seconds and go at it again.

The trick here is to make it impossible for you to get off of the floor, so get to pressing. This will ensure maximum strength and muscle growth.

Feeling like these are easy? Check out this video of some extreme pushups:

Workout Tips

  • If you cannot complete push-ups easily, try them on your knees or perform most of the variations in an incline position.
  • For decline push-ups, placing your knees on the elevated platform will allow you to do push-ups easier.
  • Push-ups should not hurt. If you have bindings in your shoulders, adjust your hands and practice good form.
  • If body weight push-ups are too easy, try a weighted vest.

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