Pushups are body weight exercises that place a primary emphasis on your pectoral muscles and a secondary emphasis on your triceps and shoulders. When you want to add some spice to a chest workout, you can perform multiple pushup variations. The key thing to take into consideration is using proper form.
Decline
Decline pushups target your upper chest and they can be done with a bench or chair. After placing your toes hip-width apart on the bench, place your hands slightly wider than shoulder-width apart on the floor. Once you are in this position, push yourself up and straighten your back by contracting your abs. Your arms should be fully extended at this point. In a slow and steady motion, lower yourself down until your chest is within a fist-width of the floor. Push up and repeat 10 to 12 times.
Traditional
Traditional pushups target the center part of your chest and they are done with just the body. To do these, lie on your stomach with your hands slightly wider apart than shoulder-width and your toes hip-width apart behind you. After pushing yourself up and straightening your back, lower your body toward the floor by bending your elbows. Once your chest is within a fist-width of the floor, push back up and repeat 10 to 12 times.
Incline
Incline pushups place emphasis on your lower chest and they are performed with a bench or chair. To do these, place your hands on the bench slightly wider apart than shoulder-width and walk your feet behind you until your body forms an angle to the floor. With your back straight, core tight, arms extended and toes hip-width apart, lower yourself down toward the bench by bending your elbows. Once your chest is within a fist-width of the bench, push back up and repeat 10 to 12 times.
Spider-Man Pushups
Spider-man pushups are variations that target your chest and core simultaneously. To do these, assume a pushup starting position and bring your right knee as close to your right elbow as possible. After performing a pushup, place your foot down, bring your left knee close to your left elbow and repeat. Continue to alternate each knee coming forward until you've done 10 to 12 reps.
Diamond
Diamond pushups place emphasis on your chest and triceps. To do these, assume a pushup starting position, but place your hands close to each other. After forming a diamond shape with your index fingers and thumbs, lower yourself toward the floor, push back up and repeat 10 to 12 times. Feel the triceps working when lowering yourself.
Plyo
Plyometric pushups are performed in an explosive motion. After getting into the traditional pushup starting position, lower yourself down and explode up in the air, causing your hands to leave the floor. As soon as your hands land in the starting position, do another pushup and repeat 10 to 12 times. If you really want a challenge, clap your hands when you are airborne.
Member Comments