Pushups work several muscles in your upper body, including the pectoralis major, anterior deltoids and triceps brachii. Once you can perform 20 or more pushups, it might be necessary to progress to similar but more challenging exercises, if you want to increase your fitness and strength.
Barbell Bench Press
The main difference between pushups and bench presses is that in the pushup, your body moves but in the bench press you must lift a weight while your body remains stationary. The bench press is a popular exercise and uses many of the same muscles as pushups. Lie on a bench and hold a barbell over your chest using a slightly wider-than shoulder-width overhand grip. With your feet flat on the floor and your lower back slightly arched, inhale, bend your arms and lower the bar to your chest. Exhale and drive the bar back up to arms' length.
Parallel Bar Dips
Like pushups, parallel bar dips are a body-weight exercise, although you have to lift more of your body weight in this exercise. Grasp the parallel bars and then support your weight using your extended arms only. Bend your legs and cross your feet behind you. Lift your chest, tuck your chin in and bend your arms. Lower your shoulders down toward your hands. Descend as far as feels comfortable and at least until your elbows are bent to 90 degrees. Push down with your arms and push yourself back up to the starting position. Inhale as you bend your arms and exhale as you straighten them. Dips can be hard on your shoulders so exercise caution if you have a history of shoulder problems.
Incline Dumbbell Bench Press
Using dumbbells means your arms must work independently. This can help address any left-to-right strength imbalances and also enhance coordination. Set your exercise bench to 20 to 30 degrees and then lie on the bench with your head higher than your hips. Press the dumbbells to arms' length and hold them over your shoulders with your palms facing down your body. Inhale and bend your arms. Lower the dumbbells to the outside of your shoulders. Exhale and press them back up to arms' length.
Chest Press Machine
Many gyms have chest press machines. While models vary, operation is generally very similar however you should check with the gym staff how best to operate the machine in your gym. Sit down and adjust the seat so that the handles are level with your arm pits. Reach back and grab the bars with an overhand grip. Keeping your wrists straight, push the handles away from you until your arms are fully extended. Bend your arms and lower the handles back in. Exhale as you extend your arms and inhale as you bend them.
References
- "The Pocket Atlas of the Moving Body"; Mel Cash; 2000
- "Powerlifting"; Barney R. Groves; 2000
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