Pushups are effective for developing your chest muscles along with your shoulders and triceps. However, once you reach a certain strength level or have been doing pushups in your routine for an extended time, you may feel they no longer provide you with the necessary stimulation for chest muscle growth. At this stage, it is time to look at other ways of performing pushups to help restart the muscle-building process.
Plyometric Pushups
Plyometric pushups are often referred to as clap pushups. You perform them exactly as you would normal pushups, but aim to push your hands off the floor and perform a clap on every repetition. According to strength coach Kelly Baggett, plyometric exercises recruit more muscle fibers and stimulate your central nervous system, which leads to more muscle growth. Keep your rep numbers low but focus on generating as much speed and power as you can. Stop the set early if your speed and height decrease significantly.
Hands-elevated Pushups
Hands-elevated pushups are also similar to regular pushups but with one slight difference. Place two elevated platforms, such as aerobic steps, wooden boxes or even a couple of chairs slightly wider than shoulder-width apart. Put your hands on them and perform your pushups, making sure that your torso drops between the two platforms. Aim to go as low as possible, getting a deep stretch in the bottom position. This makes your chest muscles work harder and recruits more of the pec minor muscle on the outside of your chest.
Ring Pushups
Gymnastics rings are a way to add a new challenge to your pushups. Secure a set of rings in a power rack or in a doorway in your house and adjust them so the handles are at about waist height. Grip the rings and position yourself so that your hands are directly below your shoulders, then perform your pushups. Your chest muscles have to work extremely hard to stabilize your balance and to stop your shoulders from moving out to the sides.
Pushup Challenges
You may not need any fancy new pushup variations; regular pushups can be just as good if you really push yourself. Try strength coach Martin Rooney's three-minute pushup challenge. Set a timer for three minutes and perform as many pushups as you can in that time. Do each rep with a full range of motion, descending until your chest is 2 inches from the floor, then push all the way up to full elbow extension. Rest when needed but don't stop the clock. Try this once per week and aim to do more each time.
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