Push ups are a popular exercise to strengthen the muscles of your chest, which are called your pectorals. Both the pectoralis major and pectoralis minor are targeted during push ups. There are many variations of the push up exercise, some that emphasize the arms or back more than the chest. However, toe push ups, stability ball push ups and wall push ups emphasize the chest.
Wall Push Ups with a Swiss Ball
Wall push ups are an easy version of the push up exercise. The muscles of the chest work to do wall push ups with a Swiss ball, but there is less weight placed onto your upper body for your pecs to lift when doing push ups against a wall. To perform this exercise, stand about three to four feet away from a wall. Face the wall and place a Swiss ball at chest height against the wall. Hold your arms straight with your palms flat on the ball at shoulder-width apart. Flatten your back so your body is in a straight line. Then, bend your elbows and raise them out to your sides as you bring your body forward. Press your arms straight and move your body back to the starting position.
Toe Push Ups
The toe push ups are the traditional version of the push up that is done on your hands and toes. These push ups are done on the floor. The pecs, triceps and shoulders all work during toe push ups. To do a push up on your toes, position your hands shoulder width apart on the floor. Step your feet back so they are hip-width apart and flatten your back. Adjust your body so your shoulders line up with your wrists. Squeeze your abs and glutes. Next, bend your elbows and let them flair to the sides as you bring your torso toward the ground. Lift yourself back up by pressing your arms straight.
Swiss Ball Push Ups
Push ups may also be done with your feet on a Swiss ball and your hands on the floor. This is similar to a toe push up but the ball adds more challenge to your core and stabilizer muscles to maintain the correct exercise form and not let the ball roll away. To do this variation, get into push-up position with your hands placed shoulder-width apart on the floor. Place your shins or the tops of your feet onto a Swiss ball and adjust your hips and back so your body is parallel to the floor. Look down. This is the starting position. Next, lower your chest almost to the floor by bending your arms. Reverse the movement to return to the starting position. Your body remains in a straight line during the exercise.
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