4 Press Up Variations Way Better than the Original for Chest Muscle Growth

Stop doing regular Press Ups. Start optimising your bodyweight training and chest muscle gains.

Stop doing regular Press Ups and start optimising your bodyweight training and chest muscle gains.

What are the Benefits of a Strong Chest?

A strong chest has several benefits, including:

Improved upper body strength: The chest muscles are some of the largest and strongest muscles in the upper body. Strengthening them can improve overall upper body strength, making it easier to perform daily activities and other exercises.

Better posture: A strong chest can help improve posture by pulling the shoulders back and opening up the chest. This can help reduce the risk of developing rounded shoulders and hunching over, which can lead to back pain and other problems.

Increased athletic performance: Many sports require upper body strength, and having a strong chest can improve performance in activities such as swimming, boxing, and weightlifting.

Enhanced appearance: A well-developed chest can improve overall body aesthetics and give a more sculpted and defined appearance.

Improved respiratory function: The chest muscles play a role in breathing, and strengthening them can help improve respiratory function and increase lung capacity.

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Having a strong chest can benefit both physical health and appearance, as well as enhance athletic performance and improve posture and breathing.

Jeff Cavaliere is a professional sports physical therapist and strength coach, who is best known for his popular YouTube channel called “Athlean-X.” He has worked with a wide range of clients, including professional athletes and celebrities, and has a wealth of knowledge and experience in the field of strength and conditioning.

Video – 4 Press Up Variations Way Better than the Original for Chest Muscle Growth

What are the Muscles of the Chest?

The muscles of the chest, also known as the pectoral muscles, are a group of muscles that are located in the chest region. They are responsible for a variety of movements of the shoulder joint and are commonly targeted in chest exercises. The major muscles of the chest include:

Pectoralis major: The pectoralis major is the largest muscle of the chest and is responsible for the majority of the movement of the shoulder joint. It is divided into two parts, the clavicular head (upper part) and the sternal head (lower part).

Pectoralis minor: The pectoralis minor is a smaller muscle that is located underneath the pectoralis major. It is responsible for moving the scapula (shoulder blade) and stabilizing the shoulder joint.

Serratus anterior: The serratus anterior is a thin, sheet-like muscle that is located on the side of the chest, between the ribs and the scapula. It is responsible for protracting (bringing forward) and stabilizing the scapula.


Subclavius: The subclavius is a small, triangular muscle that is located beneath the clavicle (collarbone). It helps to stabilize the clavicle and the shoulder joint.

The muscles of the chest are important for a wide range of movements and are commonly targeted in strength training exercises to build strength and improve overall upper body function.

What are the Advantages of Bodyweight Training?

Bodyweight training, which involves using one’s own bodyweight as resistance, has several advantages, including:

  • No equipment necessary: Bodyweight exercises can be done anywhere, anytime, without the need for any equipment. This makes them a convenient option for those who don’t have access to a gym or who want to exercise at home or while traveling.
  • Low cost: Since no equipment is required, bodyweight exercises are a low-cost option for those on a budget.
  • Versatility: Bodyweight exercises can be modified and varied to target different muscle groups and achieve different fitness goals. They can also be adapted to different fitness levels, making them suitable for beginners and advanced athletes alike.
  • Functional strength: Many bodyweight exercises mimic everyday movements and can help improve functional strength, which is important for performing daily tasks and activities.
  • Joint-friendly: Bodyweight exercises are generally low-impact and can be easier on the joints than exercises that involve heavy weights or equipment. This makes them a good option for those with joint pain or injuries.
  • Improved flexibility and balance: Many bodyweight exercises involve movements that require balance and flexibility, which can help improve overall flexibility and balance.

Bodyweight training is a versatile, low-cost, and convenient way to improve strength, flexibility, and overall fitness.

It can be done anywhere and modified to suit different fitness levels and goals, making it a popular choice for people of all ages and abilities.

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