8 types of push-ups for big chest muscles

Translated by: Avramov Maxim - an enthusiast of a healthy lifestyle and author of the website ilovemysport.ru.
2019-12-19

Push-ups are one of the most effective exercises for bodyweight training. And there’s a compelling reason for that. During push-ups, not only are the chest muscles engaged, but also the triceps and deltoids. To some extent, the glutes, quadriceps, and small stabilizing muscles of the upper back are also involved in the process. This exercise overall improves physical fitness.

You can do push-ups anywhere, even at home. There’s no need to go to a gym or buy equipment. All you need for training is your own body weight.

How to properly perform push-ups:

• Your hands should be at shoulder level
• Extend your head, back, and glutes in a straight line; no sagging is allowed
• Straighten your legs and press your toes into the floor
• Engage your core and glute muscles
• Slightly pull your shoulder blades together
• Inhale slowly as you lower your body down until the angle of your elbows is about 90 degrees
• Keep your elbows close to your body
• Exhale slowly as you straighten your arms, returning to the starting position

Do you already know how to properly perform push-ups? It’s time to level up and diversify your workouts. We present to you 8 types of push-ups for big chest muscles.

1. Clap Push-ups

I believe many of you are already familiar with this exercise. Upon landing after the clap, your elbows should be relaxed. This reduces the risk of injury. Don’t forget to engage your core muscles while performing clap push-ups. Beginners should do this exercise on their knees or use an inclined surface. This will help you land correctly after the clap.

2. Rocking Push-ups

In this exercise, you need to change the position of your hands after each push-up. It’s harder than it seems at first glance. Assume the starting position as in classic push-ups. Extend your left hand forward and pull your right hand slightly back. Push off the floor quickly. Now extend your right hand forward and your left hand back. The number of repetitions depends on your fitness level.

Push up and repeat this cycle several times. The number of cycles depends on the fitness level of the athlete. In the next approach, extend your right hand forward and pull your left hand back.

If you encounter difficulties performing the exercise, break it down into two parts and practice them alternately. Try to determine a comfortable hand position for you in advance: left hand in front, right hand behind. Continue doing push-ups this way until the end of the set. Then switch hands and practice the other part of the exercise. Once you've mastered it, return to the full two-part cycle.

3. Clap Push-ups to the Chest

Assume the starting position for classic push-ups. Extend your arms to the sides, making your palms slightly wider than shoulder-width. Lower your body down and push off the floor sharply. Touch your right palm to your left chest and vice versa. Straighten your arms and return to the starting position. Try to push off as hard as you can. You should have enough time to land carefully.

4. Knee Clap Push-ups

Knee clap push-ups are a challenging exercise that requires strength and agility. Assume a plank position with your hands slightly wider than shoulder-width. Engage your core muscles. Push off the floor quickly. At the same time, touch your right palm to your right knee and your left palm to your left knee. As you return to the starting position, land carefully and prepare for the next repetition.

5. Clap Push-ups Behind the Back

Warm up well before this exercise. Assume a plank position. Your hands should be slightly wider than shoulder-width. Push off the floor sharply. Clap your hands behind your back. Return to the starting position. Perform as many clap push-ups behind the back as you can.

At the beginning, you may place something soft under your head. This will protect you from a broken nose and a couple of new teeth.

6. Superman Push-ups

Assume the starting position as in classic push-ups. Lower your body down so your chest touches the floor. Push off strongly while simultaneously extending your arms forward. Your biceps should be at ear level. Land back in the starting position. You have completed the Superman push-ups. You can take a short break.

7. Archer Push-ups

For archer push-ups, the distance between your hands should be slightly wider than shoulder-width. During this exercise, only one arm bends. Your body shifts towards the supporting arm, while the other remains straight. This position resembles an archer during shooting.

Your body should stay straight; do not twist your hips. Perform an equal number of repetitions for each arm within one set.

8. One-arm Push-ups

One-arm push-ups are an incredibly challenging but very effective exercise. Mastering it requires excellent physical fitness. There is a significant load on the stabilizing muscles. Being able to perform one-arm push-ups will draw attention from those around you.

Assume the starting position: press your right hand against the floor, while placing your left hand on your leg. Engage your core muscles and keep your body straight. Your legs should be widely spread. This will help stabilize your body.

Inhale as you bend your right arm at the elbow, lowering your body as far down as possible. Exhale as you return to the starting position.

Perform 5-10 one-arm push-ups. It will be difficult. Then switch to the other arm.

P.S. The article is taken from the website runtastic.com. The rules of the Runtastic site (12.5) state that user-generated content does not belong to the site. The article was written by Herwig Natmessnig, not the Runtastic team. Therefore, the article can be translated.