Push Ups For Chest

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Push Ups For Chest

Introduction

Pushups are a great way to strengthen your chest, shoulders, arms, and full body. There are multiple sorts of push ups for chest that you can perform. In this article, we will look at some of the most popular and effective push up variations that work out your chest muscles. So, let’s get started.

Regular push ups

Regular push ups are a great place to start for beginners. You can do them on the floor or a bench, but you should be able to do at least ten push ups before moving on to the next exercise. Regular push ups work your chest, back, shoulders, and triceps.

Regular push ups

Incline diamond push ups

Incline diamond push ups are a variation of the classic push up, but with a twist. They target the upper chest and can be done on a bench, chair, or stairs for greater difficulty. Using a medicine ball for an unstable surface adds even more challenge to this exercise.

Incline diamond push ups

To do incline diamond push ups:

  • Start in a plank position with your hands under your shoulders and legs extended straight behind you.
  • 2-3 inches away from the barbell at all times during the movement.

Incline diamond pushups are another good alternative for beginners who want to build their upper chest and shoulders quickly without having trouble with regular push ups in terms of technique or range of motion (ROM). They’re also a wonderful way to mix up your workout routine if you’ve been performing diamond presses for a while.

Decline push ups

For decline push ups, you need to lie on a decline bench. Place your hands on the bench at shoulder height, palms down, and fingers pointing forward. Keep your legs straight and feet together.

Decline push ups

Bend your elbows and lower yourself until your chest as in almost touches the floor; return to the starting position by pressing back up. Rep as needed or as clearly aimed by an instructor or coach.

You can make this move harder by elevating one foot off the ground during each repetition; if this is too difficult for you, place both feet flat on the floor when doing these push ups so that all four limbs are touching throughout each rep.

You can also make this exercise easier by placing both hands on an incline bench instead of just one. This will help shift some of your weight onto that elevated hand so that less force needs to be exerted from other areas, like the biceps and triceps, for those muscles to do their part in completing each repetition successfully.

Unstable surface push ups

Another type of chest push up is the unstable surface push up. The goal here is to work your muscles differently than you would with traditional push ups by making them work harder to maintain control and balance throughout the exercise. For example, doing a regular bench press in a gym would be relatively easy because there’s nothing underneath your torso except for cushioned rubber mats or carpeting.

Unstable surface push ups

But if we put that same person on top of an exercise ball bouncing underneath them, it would become much more difficult for them to keep their balance throughout their set. The best way we’ve found for those who have tried this variation is using something called an “exercise ball.”

These are available at most sporting goods stores these days and come in various sizes depending on how big/small they need; they usually range between $20-$50 depending on what size fits best within your home gym space constraints. It would be best to consider getting one made out of rubber instead of plastic since plastic tends to deteriorate faster under constant use, which could hurt safety and durability over time.

Bicep grip

This push up can be done with your hands closer together or further apart, depending on your needs and comfort level. If you have shoulder issues, keeping your hands close together is best. If you have lower back issues, try spreading them wider apart.

Bicep grip

  • Inhale as you lower yourself until the tops of your arms are at about 90 degrees from the floor (or as far as they will go without causing pain).
  • Exhale as you push up again until straight-armed; repeat for a set number of repetitions before resting or moving on to another exercise, such as dumbbell flies or cable crossovers

Wide grip

Wide grip push ups greatly vary for those with a large chest. They are also appropriate if you have a small chest or a medium-sized torso.

Wide grip

Wide grip pushups emphasize your shoulders and triceps, which are good if you want to isolate those muscles.

Single-leg push ups

Single-leg pushups are a great way to work your chest, triceps, and core. Begin in a high plank with one foot on a seat or chair. Keep your body straight as you lower down into a pushup position, then return to starting position by pushing back up with one arm at a time. Repeat this movement for 10-15 reps before switching sides (left hand on bench/right hand on the floor).

Single-leg push ups

You can also do single-arm pushups by placing one hand on a bench and the other on the floor. Keep your body straight as you lower down into a pushup position, then return to starting position by pushing back up with just one arm at a time until complete reps are achieved.

Elevated Staggered push ups

Elevated staggered pushups are a variation of the regular pushup.

Elevated Staggered push ups

Pushups are an advanced exercise, so if you’re new to working out, it’s best to start with standard floor-level pushups before trying this variation.

This exercise works your chest, triceps, and shoulder muscles, but it will take some time before you can do it properly.

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Conclusion

The push ups for chest are an excellent way to build your chest and improve your posture. They can be accomplished on the floor or on a bench, but we strongly suggest doing them on the floor to keep your body in a more normal shape.

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