Push-ups is one exercise which is looked upon by people as a benchmark of strength and fitness. This is the reason people from a young age start challenging each other to push-up competitions. Not to mention the stress which is laid upon this exercise in school fitness programs.
Push-ups aren’t just limited to kids trying to prove themselves. This is a staple exercise for people in the gyms around the world. You’ll see many people either warming up for a chest workout with push-ups or finishing their workout with push-ups for a stellar pump.
But what if you’re on the move and can’t get in a chest workout or worse, what if you don’t have a gym membership at all? You don’t need to worry about this anymore. We have come up with a push-up workout which will give you an insane chest no matter if you workout at the gym or in the comfort of your home.
1. Regular Push-Up – 3 sets of 20 repetitions
Nothing beats this good old exercise when it comes to getting a good pump. Almost all of us have done this exercise at one point or another. Over the years this exercise has grown so much in popularity that most people know how to perform it correctly.
For the rest: lie down with your chest facing the floor. Place your hands shoulder-width apart and keep your elbows flared out. Lower yourself until your chest is an inch away from touching the ground. Get back to the starting position in an explosive manner.
2. Wide Grip Push-Ups – 3 Sets 15 Reps
Before you skip reading this exercise, these are not the usual ‘wider than shoulder width hand stance’ push-ups. In this exercise, you will place your hands wider than in the case of the normal version but your hands will be facing outwards.
Doing this will take out all the stress from your shoulders and triceps. This is an incredibly effective exercise if you’re looking to develop your inner chest and want that ripped and peeled look for your pectoral muscles.
3. Superman Push-ups – 3 Sets 10 Reps
Before we begin, let’s make it clear: This exercise is as hard as it gets. Superman push-ups work your chest and core at the same time. If you do this exercise regularly, you will have no kryptonite to fear.
For this exercise, lie down with your chest facing the floor. Extend your arms over your head and bend your elbows to an extent where you will be able to perform a push-up. Now, just like with normal pushups, lower yourself and return to the starting position.
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4. Clap Push-ups – 3 Sets 10 Reps
Push-ups don’t have to be boring. There are enough variations of this exercise which will keep you entertained and waiting for the next workout. Clap push-ups are an exercise which tests your core strength and explosiveness.
Take your normal push-up stance. Lower yourself to the ground and while pushing up, do so in an explosive manner so that your torso lifts up more than usual. Clap your hand while your torso is elevated. Repeat from the regular position.
5. Single Arm Medicine Ball Push-ups – 3 Sets 10 Reps
Some equipment can really help take your push-up workouts to the next level. Single arm medicine ball push-ups are a great way to get an extra stretch in your pecs. This exercise can be incredibly effective in getting you a chiseled chest.
Take the normal push-up position and place one hand on a medicine ball. Do 10 reps on each arm. This exercise also helps with bringing stability in your core as it keeps you from using brutal force while doing push-ups.
6. One Arm Pushups – 3 Sets 10 Reps
This variation of this exercise is the next step for most people after the normal push-ups. As soon as people get good at doing normal push-ups, they have their eyes set on this variation. Because what can better display their strength than doing single arm push-ups, right?
Place your hand under your shoulder and your feet should be placed in a wide stance. The wider the stance, the easier this exercise gets. So, as you get good with practice and time, switch to a narrower stance.
7. Two Finger Push-up – 1 Set
This is the mother of all push-up exercises. Bruce Lee was the one who brought this exercise to the mainstream. This exercise is not for the weak hearted. You shouldn’t even try this if you’re not sure of your abilities.
Practice enough before taking the plunge to this exercise. Get better at different push-up variations like the five finger push-ups before your fingers are ready to take all your weight. Do as many reps you can do comfortably. Don’t try to push the envelope here.