The pectoralis major and minor are the main muscles found in the chest. Free weight and machine exercises like bench presses, chest presses, flys and cable crossovers are often performed to build this area of the body. If you have limited access to fitness equipment, or prefer to work out at home, rely on push-up variations to work your chest. In some cases, you can work more than just your pecs.
Incline and Decline Push-ups
A conventional push-up is performed on the floor with your hands slightly wider than shoulder-width apart, toes together and back straight. From this position, lower and lift your chest to and from the floor by bending your elbows. To place more emphasis on your upper chest, elevate your toes on a step, bench or chair. To target your lower chest, place your hands on the chair or bench with your feet on the floor. With any one of these variations, extend one leg in the air to recruit more of your lower back an ab muscles. The chest, shoulders and triceps are the main muscles worked with these push-ups.
Spiderman Push-ups
Spiderman push-ups target the muscles that regular push-ups work, with the addition of your obliques. Assume the same starting position as a conventional push-up with your arms extended and back straight. Slowly lower yourself down and simultaneously lift your right foot off the floor and move your knee to your elbow. As you come back up, place your foot down and move your left knee toward your left elbow with your next push-up. Alternate back and forth with each push-up.
Grasshopper Push-ups
Grasshopper push-ups work your chest muscles while simultaneously targeting your obliques and stretching your lower back. Starting from the conventional push-up position, lower yourself down and thread your right leg through the space between your left hand and foot and place the outer side of your leg flat on the floor. Slowly push back up, move your leg back to the starting point and repeat with your other leg. Alternate back and forth with each push-up.
Explosive Push-ups
Plyometric exercises are done in a fast, explosive motion and they are commonly done to strengthen the lower body. When it comes to the upper body, clap push-ups can be performed. Do these the exact same way as a conventional push-ups, except push yourself off the floor explosively, clap your hands together and land them back in the starting position. If you are unable to clap your hands together, start off by just pushing your hands off the floor.
Dive Bombers
If you are up for a challenge, try a dive bomber push-up. This push-up works your chest, shoulders, back, abs and hamstrings in one fell swoop. From the conventional push-up position, shift your weight back onto your heels as you lift your hips in the air. Your body should be at an inverted angle at this point. Bend your elbows and lower your nose toward the floor as you push your weight forward, arch your back and make a swooping motion with your body. Carefully lift your torso and look forward as you drop your hips close to the floor. Reverse the motion and repeat.
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