A good-looking chest is a synonym for good health and low body fat. But if you want to make your pecs the talk of the town and have no access to equipment, check out these 12 best push-up exercises for a better chest.
The traditional push-up is a staple when it comes to fitness. There are many benefits of doing push-ups, but being able to do it anywhere and easy to adapt can take the cherry on the top.
If you want to make your chest look better than it is at the moment, you can’t go wrong with a push-up, but it is important to know there are a couple of variations that you don’t know about that could help you achieve your goals faster.
And this is where Max Posternak showcased the 12 best push-up exercises for a better chest in a video recently.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.
Check out the best push-up exercises for a better chest below, according to Posternak.
- 12 Best Push-Up Exercises For A Better Chest
- VIDEO – Best Push-Up Exercises For A Better Chest
12 Best Push-Up Exercises For A Better Chest
1. Val Slide Push-Up
This variation incorporates horizontal abduction which is the chest muscle’s primary role from an anatomical perspective.
2. Chest Squeeze Push-Up
You can hit your chest using a close grip with this variation. If you have a medicine ball, or basketball, use it as the point of contact for your hands.
3. Commando Push-Up Jack
The movement of changing your stance from narrow to wide helps target the chest from multiple angles.
4. Archer Push-Up
The archer push-up is part of the best push-up exercises for a better chest list because you can target each pec with more of your body weight each rep. It is almost like a supported one-arm push-up.
5. Staggered Plyometric Push-Up
A harder variation of the push-up that you should keep in mind if you’ve progressed past the point of a regular push-up. This will challenge your chest differently because each hand is placed either above or below the line of the shoulder, creating instability.
6. Platform Push-Up with Negative
You can use books, chairs, stairs or anything that is sturdy and elevated to perform this exercise. Get into a push-up position, and lower your body slowly for three seconds. You will be able to go lower than normally because of the elevated platform. Explode as fast as possible on the way up.
7. Decline Push-Up
This variation mimics the incline bench press which will target your upper chest.
There are many variations of the clap-up itself, but it basically means you will clap your hands after exploding up from a normal push-up. If you are unable to clap as of it, skip that part and simply practice explosive push-ups without clapping.
9. Wide Grip Push-Up
By placing your arms wider apart, you put yourself in a position that requires more horizontal abduction than a regular push-up. Lower your body until your chest almost touches the ground.
10. Spiderman Push-Ups
The spider-man push-up is great if clap-ups are difficult for you, but you still want to emphasise more work on your upper body. Simply bring a knee up when you are lowering your body until the knee almost touches the elbow and press back up. Change to the other side.
11. Knee-to-Elbow Push-Up
Very similar to the previous variation, but this time you will be bringing your knee to the elbow across your body. If you lift your left knee, bring it closer to your right elbow when lowering your body.
12. Pike Push-Up
The pike push-up is more of a shoulder exercise, but if you are on a raised platform (both feet and hands) you will also get a good stretch and tension on your upper chest.
You may also try a compound movement similar to the pike push-up known as the Hindu push-up.
And those are the 12 best push-up exercises for a better chest according to Max Posternak. To see how to perform each of these movements, click on the video below.
VIDEO – Best Push-Up Exercises For A Better Chest
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