If you can't make it to the gym for chest day, you can do a push-up based workout at home and still work your chest muscles completely. Although they are not as well-known, there are body-weight exercises for the shoulders that are just as effective as the push-up. Bodybuilders, gymnasts and even break dancers have proven that body-weight exercises like the shoulder push-up and planche can build shoulder strength.
Shoulder Push-up
This variation on the classic push-up forces the shoulders to be the dominant muscle by changing the lifting angle. Assume the prone push-up position lying face down with hands planted at shoulder width. While bending in at the hips, walk your hands inward until your torso and extended arms are nearly pointing straight down toward the ground. Allow your elbows to bend until your head nearly touches the ground. Power yourself back up to the extended position your shoulder muscles doing most of the work. For a greater challenge, extend one leg up in the air while doing this exercise.
Handstand Push-up
This challenging exercise places almost your full body weight on your shoulders. Be sure you can do a wall-assisted handstand for at least 15 seconds before attempting this. Get in the prone push-up position while facing a wall. Wheel yourself forward with a somersault, flattening yourself against the wall as you roll into it. Engage your core muscles and keep your legs and arms straight. Don't lean against the wall, just use it for balance. Slowly bend at the elbows to lower yourself toward the ground. Be mindful not to drop yourself on your head. Pause when your head is an inch or two off the ground. Slowly return yourself to the starting position.
Planche
The planche is an exercise borrowed from the world of gymnastics that can build upper-body endurance, especially in the shoulders. Assume the prone push-up position with your hands planted on the ground. Flex your upper-body muscles as you lean your body weight forward. The goal is to lean enough that your feet rise off the ground. Lean forward as much as you can, and hold this position for as long as you can. Small bounces of the feet off the ground can be included for variation.
Hindu Push-up
According to fitness expert Matt Furey, the hindu squat has been used for centuries in India to build upper-body strength and endurance. Start in the prone push-up position, then bend at the hips so your butt is up in the air and spread your legs wide. Your arms should be extended out with your palms planted on the floor. Your body should be in a reverse "V" shape. Bend at the elbows like you would in a regular push-up while simultaneously arching your back down. Straighten your arms as your head starts to rise. Your chest should be pointing out, and your hips should nearly touch the ground. Bend your hips back out and return to the starting reverse "V" position.
Lalanne Push-up
Fitness guru Jack Lalanne has brought many advances to health and exercise, including this challenging variation of the push-up, which requires strong shoulder and core muscles to perform. Lie in the traditional push-up position, with your feet wider than shoulder-width apart and your arms extended over your head in line with your shoulders and your palms on the floor. Your arms should be straight. Keep your arms straight and bend your hips back slightly. This is the starting position. Lower your body slightly by bending at the hips, elbows and shoulders. Your body should only drop a few inches. Push through your hands and abs to rise your body back to the starting position. Lalanne took this exercise a step further by planting his finger tips, not his palms, on the floor.
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