Push-ups can be done using a variety of body positions to stress different muscle groups as well as increase or decrease resistance. In addition, push-ups can be done nearly anywhere and, with the right plan, can be used to pack on muscle mass in the upper body.
Push-Ups for the Chest
Increasing muscle mass requires adding resistance to each of the exercises. This can be accomplished by wearing a loaded backpack or a weight vest. While raising the feet will increase the resistance, it will also shift the work from the chest to the shoulders the higher the feet are elevated.
The standard push-up hand placement has the palms flat on the ground with the thumbs about an inch from the outer side of your chest when in the down position. Complete eight to 10 repetitions for three sets. Move the hands farther away from your sides, to a wider position, to place more emphasis on the chest.
Push-Ups for the Triceps
Emphasize the load on the triceps by bringing the hands closer to the center of the body. A common variation is the diamond push-up where the hands are placed beneath the sternum, thumbs extended and touching, and tips of the index fingers touching to form a diamond shape. Using a loaded backpack or weight vest, complete eight to 10 repetitions for three sets.
Push-Ups for the Shoulder
Elevating your feet will shift the load from the chest and triceps to the shoulders and triceps. Place your feet on a desk or chair, approximately 1 foot off the ground to begin. Increase the elevation as your body adapts to that angle. Hands can be placed in standard, wide or narrow positions. Complete eight to 10 repetitions for three sets.
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