Building an impressive chest can be tough--it's an area of the body that can be particularly difficult to develop. There are dozens of gym exercises that can help you build your chest, but none are as tried-and-true throughout history as the classic push-up and its variations. According to bodybuilder Lee Hayward, bodyweight exercises like the push-up have been proven to have a muscle-building advantage over free-weight exercises by providing a greater level of neuro-muscular activation. Plus, push-ups are easy and convenient; they require no equipment and can be performed just about anywhere.
Push-ups
Step 1
Position your body in the prone position, face down on the floor with your feet together and your hands shoulder width apart, palms flat on the ground.
Step 2
Use the muscles in your chest to push your body off the floor while keeping your hips, shoulders and head in a straight line. Lift yourself until your arms are almost straight.
Step 3
Pause for a second at the top of your push-up, and then bring yourself back down to the floor in a controlled motion.
Step 4
Place a bench horizontally in front of you and plant your hands palms down on it, should width apart. Place your feet together and lower yourself into an elevated prone position. This more challenging variation of the push-up, called the incline push-up targets the upper chest and uses more body weight.
Step 5
Use an elevated surface, like a chair or bench, to do a decline push-up. With your feet an elevated surface, get yourself the prone push-up position--hands palms down on the floor at shoulder width and feet together. The decline push-up hits the lower chest and uses less body weight than the standard push-up, usually allowing for more repetitions.
Chest Dip
Step 1
Place two chairs or benches about a foot or two apart from each other. Stand between both platforms and place a hand on each one. Keeping your elbows tight to your body, lower yourself to the point with your arms bent no lower than 90 degrees.
Step 2
While leaning your body forward to engage your chest, raise your body back up by fully extending your arms. Keep your feet suspended throughout the movement if there is enough clearance.
Step 3
Pause, then slowly lower yourself back to the point where your elbows are bent 90 degrees, keeping your forearms straight.
Tips and Warnings
- Perform these exercises in sets of 10 to 20 repetitions. For a solid chest workout, do these exercises one after another, repeating the entire circuit two to three times. Bringing your arms closer together during a push-up will work the triceps more than the chest. If the standard or decline push-up is too difficult at first, place your knees on the ground rather than your feet.
- Always consult a doctor or physician before beginning a new training regimen. Always stretch your shoulders and chest out before these exercises to prevent injury.
Things You'll Need
- Chair or bench
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