Pushups are a common component of workout routines. They target the chest, shoulders and back and can help you bulk up your upper body. The chest or pectoral muscles are especially subject to the benefits of pushups. If you want to really boost your chest size, however, you need to do more than just the standard pushup.
Basic Pushups
The basic pushup is a staple in any strength-building exercise routine. It develops the chest and strengthens your arms and back. Plus, building muscle can help you lose weight faster, if that's your goal. To do the basic pushup, distribute your weight between your hands and toes on the floor. Keep your arms straight and space shoulder-width apart. Don't allow your back to sag toward the floor. Your body should form a straight line. Bend your elbows and lower your body down. Once your elbows are bent out to the sides, push back up. Repeat this at least 10 times to start and increase the number of repetitions as you gain strength.
Incline Pushups
Doing pushups on an incline targets the lower portion of your chest muscles and even works out your abs. To perform this exercise, place your hands on an exercise bench wider than shoulder-width and step back until your body forms a straight line. Your back should not be arched. Tighten your stomach muscles and bend your elbows as you would with a normal pushup. Lower down close to the bench then push back up. Repeat at least 10 times.
Diamond Pushups
The diamond pushup is challenge as it requires you to really use your chest strength and puts your arms at a disadvantage for supporting your weight. To do this exercise, position yourself as you would with a normal pushup, but put your hands close together beneath your chest so that your index fingers and thumbs touch, making a diamond shape. Do a pushup as normal, but as you lower down, your chest should just about touch your hands. Push back up and repeat as many times as you can.
Decline Pushups
Performing pushups on a decline works out your upper chest muscles and helps you achieve the bulkier, pumped-up look. To do this exercise, assume standard pushup position with you hands on the floor but place your feet on an exercise ball. Your body should be straight and angled downward. Lower down by bending your elbows. Be careful not to strain your neck upward. Push back up and repeat at least 10 times.
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