Muscle and Fitness describes the humble pushup as "a cockroach," although it's meant as a compliment. The lowly pushup seemingly has been around forever and is likely to endure because it has stood the test of time. As the website explains, pushups involves several muscle groups that work together. However, pushups focus on small muscle groups as well as larger muscle groups. So, even though your pectorals are the primary target of pushups, your abs, lower back, hip flexors and rotator cuffs are worked out as well. In terms of the best pushup, there are dozens of variations and several worth calling the best.
Explosive Pushups
You execute the explosive pushup by moving yourself upward with enough force to enable you to clap once as your hands leave the ground. A wider hand position puts more pressure on the chest as opposed to the triceps, so keep your hands about two or three inches wider than your shoulders to keep the focus on building your chest area.
Plyometric Push-Ups
Plyometric exercises enhance both your strength and explosive power, so they are close cousins to the clap pushup.The plyometric pushup also is executed by exploding with enough force so you lift your hands off the ground. As your hands come back down, you angle them onto a weight plate or block at least one inch thick that is right next to your starting position. Increase the height of the plate or block as you perfect these pushups.
Combo Routine
San Diego personal trainer Christopher Coleman recommends a 15-minute pushup and dumbbell routine that utilizes three different types of pushups to work your upper, middle and lower chest area. Coleman says, "To fully develop the chest, you have to make sure all three areas receive work." The trio of pushups consist of incline pushups with your hands on an elevated surface, which work the lower pecs; standard pushups with hands placed slightly wider than shoulder-width distance and feet on top of one another to work the middle pecs area; and decline pushups with your feet elevated to work the upper pecs.
Considerations
There are numerous variations on the standard pushup, in addition to the aforementioned ones, that build up your chest. Some of the more difficult pushups might prove to be best for you. They include one-handed pushups -- executing them with correct form is more important than the number you do; very slow pushups that take you 4 to 5 seconds to descend; uneven pushups with one hand on the ground and one slightly elevated; pushups with such explosive force that your feet as well as your hands come off the ground.
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