The barbell bench press may be the go-to exercise for big chest muscles, but what happens when you can't get to a gym? Or even worse, what do you do when your gym doesn't have a proper bench? Here's what you do: You put your trust in one of the foundational exercises of modern fitness: the push-up.
The latest fit tech advancements might be flashy and offer a fancy way to work your chest, but there's a reason that the push-up is still around: it works extremely well. Shown to target your chest, front deltoids, and core, the push-up is an excellent upper-body exercise that can increase chest size, strength, and endurance.
Whether you are just starting your fitness journey or a fitness junkie looking for new ways to get a bigger chest, push-up variations are the answer. Let's review the best push-up variations to help you break past a muscle-building plateau and get a bigger chest.
HOW TO DO A REGULAR PUSH-UPS?
Before jumping into the best push-up variations for a bigger and stronger chest, let's review the form, essential tips, and safety measures for regular push-ups.
EXECUTION OF THE EXERCISE:
Lie on a comfortable surface such as a rug, gym mat, etc. Place your toes on the ground and your hands beneath your shoulders. Keep your gaze neutral as you push yourself into a traditional position.
Your body will form a straight line as you tighten your core. Keep your hips slightly elevated throughout the movement. Bend at the elbows and lower your upper body towards the floor. When the top of your arms (the triceps) are parallel to the floor, pause and contract the chest muscles. Slowly push yourself back to the starting position. Ensure your hips are not dropping, then go into your next repetition.
Here's the step-by-step on how to do a push-up.
KEY TIPS:
- Make sure your hips don't drop below parallel – If you can't brace your core and keep your hips slightly elevated, the set is over.
- Don't let yourself drop to the floor. Take your time and slowly descend, ensuring you focus on the contraction of the chest muscles.
- Don't extend your hands too far out in front of you. Place your hands directly beneath your shoulders.
- Don't flare out your elbows to get more push-ups. Keep your elbows tight and square with your body.
- While it's okay if your chest touches the floor, don't allow yourself a break by resting it on the floor.
SAFETY FIRST
If you're a beginner or have had a prior injury involving your wrists, we recommend using wrist wraps. Not only will they support your form, but they'll also alleviate any tension or pressure in the wrists as you perform the push-up.
For our older lifters who are still crushing it, you might want to suit up with a back brace if you're worried about your hips dipping during a push-up. This will support form and alleviate any strain from a past injury or surgery.
PUSH-UP VARIATIONS
What follows are some of the best push-up variations to increase the total number of regular push-ups you can do and see gains in chest size, definition, strength, and endurance.
We'd recommend mastering each beginner-based push-up variation before moving on to the next level (intermediate). If you're already experienced with those push-up variations, begin at the intermediate level and ensure you can properly execute those before jumping into advanced-level push-ups.
Remember that the beginning of learning a new exercise is not about the number but the form. Give everything you have to master the form of each push-up and leave your ego at the door. You'll eventually get the numbers you want, but there's no need to rush through an exercise and hurt yourself.
BEGINNER PUSH-UP VARIATIONS
These beginner-friendly push-up variations are the first step after a standard push-up.
Eccentric Push-Up
The eccentric push-up emphasizes the portion of the exercise when you are actively lowering your upper body toward the ground. This variation is better for endurance and is a great way to achieve total muscle fatigue. Follow the same form as a regular push-up, but as you lower your upper body toward the ground, do a count of five.
Incline Push-Up
This push-up targets the lower portion of the chest muscles. It's also great for achieving a full range of motion if you use two separate benches or chairs. Following the same form as above, ensure there's a space in the middle as you place your hands on two separate benches or chairs. If you only have one bench, that's okay; have a shoulder-width hand placement. Perform a standard push-up, allowing yourself to drop a bit past parallel. You'll immediately feel the difference in your chest.
One-Leg Push-Up
You'll feel a greater activation in your core by slightly elevating one foot off of the ground. You'll also challenge your balance and stability in a new way. Assume a regular push-up position and lift your left foot off the ground. Perform a push-up as usual, then switch feet for the next set. You can stack it on your right foot if you cannot keep it elevated during the push-up. Remember to alternate which foot is off the ground every set.
Close-Grip Push-Up
The close-grip push-up is better as a triceps-focused exercise but still activates the chest. It also presents a new challenge for your stability since your hands will be closer than normal. Using a normal push-up position, move your hands closer together. They should be aligned with your chest muscles, not your shoulders. Perform a push-up as you usually would.
Wide-Grip Push-Up
Opposite the close-grip push-up, we have the wide-grip variety. By extending your hands outside of shoulder width, you'll find that your front deltoids are activated more. You'll also achieve a deeper range of motion. Using a regular push-up position, move your hands outside of shoulder width and perform the exercise as normal.
BEGINNER-LEVEL PUSH-UP WORKOUT
Use this beginner-friendly push-up workout for your next chest day.
- Eccentric Push-Up: 2 sets of 5 to 15 repetitions
- Incline Push-Up: 2 x 10 – 15
- One-Leg Push-Up: 2 x 5 – 10
- Close-Grip Push-Up: 1 x 10 – 15
- Wide-Grip Push-Up: 1 x 10 – 15
INTERMEDIATE PUSH-UP VARIATIONS
Using these intermediate-level push-up variations are an excellent way to boost more than muscle mass; you'll also be able to increase your bench press.
Decline Push-Up
Decline push-ups place more activation in the upper chest and front deltoids; you'll also need your core game to be on point. Place your feet on a bench, chair, or stable elevated surface. Ensure your core is contracted and tight as you lower your chest toward the floor. Maintain a neutral gaze and watch out for flaring elbows.
Staggered Hands Push-Up
Use the regular push-up stance described above, but slide the left hand down towards your ribs while keeping the other underneath your shoulder. Every few reps, switch hands. Just be sure to keep it the same for every set. For example, switch hands every five repetitions if you're aiming for 20 push-ups.
Spiderman Push-Up
As you perform a regular push-up, bring your left leg up and to the side of your body towards your left shoulder. Pause just above the ground, holding this form. Slowly kick back your left leg, then repeat on the other side of your body.
Side-to-Side Push-Up
Move your right hand and foot simultaneously to the right side from the regular push-up position. Perform a push-up, and once you return to the top of the movement, go again to the right side. Perform five push-ups to the right, then switch, moving your left hand and foot simultaneously towards the left side. Keep the number of push-ups you do on each side even. For example, if you can't do ten push-ups but can perform six, aim for three on the right and three on the left sides.
An advanced version of this exercise involves lowering yourself down towards the floor and then moving to the side from the lowered position.
Tiger Push-Up
Lower yourself from a regular push-up position as you normally would towards the ground. From here, drive your hips backward as you lie your forearms flat on the ground. Pause here, then move forward and return to the lowered position of a push-up. Finish by pushing your upper body to the starting position. That's one repetition.
INTERMEDIATE-LEVEL PUSH-UP WORKOUT
If you feel comfortable with the intermediate-level push-up exercises, you can use this on your next chest day. However, if there's one or two exercises that you're still trying to master, that's okay. Feel free to sub in one or two of the beginner-level exercises if you need to do so.
- Decline Push-Up: 3 x 10 – 12
- Staggered Hands Push-Up: 2 x 8 – 12
- Spiderman Push-Up: 3 x 5 – 10
- Side-to-Side Push-Ups: 3 x 5 – 10
- Tiger Push-Ups: 2 x 5
ADVANCED PUSH-UP VARIATIONS
The following push-ups require a strong fitness foundation to perform safely. We would not recommend these push-ups for beginners due to the potential for an injury. Once you've spent a month or two perfecting the form of the beginner-level and intermediate-level push-ups, then you can graduate to these advanced push-up variations.
Plyometric Push-Up
Begin in a regular push-up position. Spread your hands past shoulder width and do the same with your feet. You should have an excellent broad, and stable base. Lower yourself to an inch or so above the ground. Contracting the chest muscles, forcefully push off the ground so that your hands and feet are off the ground simultaneously. Feel free to clap here if you'd like to, but be sure to have your hands back under you for the landing. As you land, ensure your hips are not dipping toward the ground. If your hips are good, don't waste time; go immediately into the next repetition.
One-Armed Push-Up
Begin in a regular push-up position, but take your feet wide like you did in the plyometric push-up. Move the left hand to your thigh as the right hand is placed directly beneath your shoulder, favoring the center. You'll naturally turn to the right side, and that's okay. Lower yourself slowly towards the ground to maintain your form. If you start to fall over, consider widening your foot stance a bit more, but work on narrowing the stance over time. Switch sides and perform the same number of push-ups. That's one set.
Feet-on-the-Wall Push-Up
Find a wall or a stable surface where you can comfortably and safely place your feet. You can reverse-walk your feet up the wall while you face the ground. Once you reach the point where your body has straightened, stop here. Brace your core and keep a neutral gaze as you slowly lower yourself toward the floor. You'll feel this in your shoulders and upper chest muscles. When you finish your set, slowly walk your hands out so you essentially walk down the wall.
Alternating Medicine Ball Push-Up
Find a medium-sized medicine ball and place it on the ground before you. Assume a regular push-up position with your right hand next to the medicine ball. To begin, place your right hand on top of the medicine ball. Perform a push-up, then move your left hand to join your right hand on the medicine ball. Do another push-up, then leave your left hand on the ball as your right-hand goes to the ground. Do a push-up and continue this alternating hand movement as you go from right to center to left and back again.
Half Planche Push-Up
Assume a standard push-up position. Move both of your hands down to your ribs. Turn your fingers out so they are facing away from your body. Slowly lower yourself into a standard push-up position, pausing near the bottom of the movement.
To perform a full planche push-up requires an enormous amount of upper body strength. We only recommend trying if you have years of experience with working out and a background in gymnastics or yoga. Essentially, a full planche push-up will have you elevate your feet off the ground so that you are supporting yourself with only your hands. From here, you lower your body towards the ground and back up again. Like we said, it's no joke, so don't try to be a hero if you are a beginner.
ADVANCED-LEVEL PUSH-UP WORKOUT
As mentioned above, if you have completed a couple of months of beginner and intermediate-level push-ups, then you should attempt these advanced-level push-ups. Just like with the previous workout, it's okay to mix in a couple of beginner or intermediate-level push-ups if you cannot complete the full advanced workout.
- Plyometric Push-Up: 3 x 5 – 10
- One-Armed Push-Up: 3 x 1 – 7
- Feet-on-the-Wall Push-Up: 2 x 5 – 10
- Alternating Medicine Ball Push-Up: 2 x 6 – 12
- Half Planche Push-Up: 3 x 1 – 10
HYBRID CHEST DAY WORKOUT
Considering all of the push-up variations above, can these exercises fit comfortably into a chest day workout involving weights? Of course! During a weight-based workout program, push-ups make an excellent tool to bring the muscle to complete fatigue.
We recommend using a superset format, pairing the extensive chest exercises, such as the barbell bench press, with push-ups as a finishing movement. Here's a chest day workout that incorporates weight-based exercises and various push-ups.
- Barbell Bench Press: 3 x 6 - 10 rep ( 75%-85% 1MR for all)
- Wide-Grip Push-Up: 3 x 5 – 10 rep
- Dumbbell Incline Flyes: 3 x 8 – 12 rep
- Staggered Hands Push-Up: 3 x 5 – 10 rep
- Cable Crossover: 3 x 10 – 15 rep
- Plyometric Push-Up: 2 x Failure
WHAT IS YOUR FAVORITE PUSH-UP VARIATION?
Are you able to do any of the advanced push-ups? Have a video or picture of yourself doing a push-up we should have mentioned above? Tag us on Instagram so we can share it!
