Push-ups are some of the most popular upper body exercises, largely because they effectively work multiple muscle groups. While the pectoral muscles provide most of the force to lift the body during a push-up, the shoulder, triceps, trapezoid and abdominal muscles also work hard to lift and balance the body. You can refine your workout and further strengthen your chest muscles by using push-up variations.
Always consult your doctor before beginning a workout regimen.
Basic Push-Ups
Basic push-ups are excellent chest-building exercises for beginners, because they are simple to learn, safe and effective for building and toning muscle, according to the 1000 Pushups website.
To execute a basic push-up, place your palms on the floor directly below your shoulders. Place the balls of your feet on the floor and straighten your body, making sure your abdomen does not sag toward the floor. Bend your arms to lower your body to the floor. When your nose is almost touching the floor, push your body back up slowly, using your chest muscles for power. Continue pushing until you reach the starting position.
Wide Push-Ups
Wide push-ups are similar to basic push-ups, except that there is a greater distance between your hands. Start by placing your hands beneath your shoulders, then moving each hand 3 inches to the outside, so there is an extra 6 inches between your hands. Execute the exercise in the same manner as a basic push-up.
The extra distance places a greater load on the chest and shoulder muscles, and requires less work from the triceps, notes the 1000 Pushups website. The farther apart you place your hands, the more work you require from your pectoral muscles.
Tiger Push-Ups
According to the Beast Skills website, a tiger push-up works the shoulders harder than a basic push-up. It also places greater focus on the upper chest muscles.
Start by placing your heels against a wall. Place your hands on the floor about 24 inches from your toes. Your body will be in an upside-down V shape. Execute this push-up just as you would execute a basic push-up.
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