6 Push-Up Variations For Rapid Chest Growth

6 push-up variations for rapid chest growth

Push-ups provide a great full-body workout that works on the shoulders, chest and core. There are also certain types of push-ups that are designed to exercise specific muscle groups. The six push-up options on offer will help you pump up your pectoral muscles faster.

In order to progress, it is important to maintain the intensity of your exercise by learning new varieties of exercise and moving away from what you are already used to.

This does not mean that you should replace push-ups with another exercise. Just try other types of push-ups – it will be a real test for your muscles and will ensure you progress quickly.

If you’ve only done classic push-ups up to this point, this article will help you take your training to the next level. The push-ups set below will make your breasts beg for mercy.

1. classic push-ups (warm-up)

classic push-ups (warm-up)

Take a high plank position with your hands under your arms. Begin lowering your body with your back straight until your chest touches the floor, then straighten your arms and return to the starting position.

Do this exercise as a warm-up. Do 3-4 sets of 12-20 repetitions.

2. Push-ups with a wide spread of hands

These push-ups are done in the same way as the classic ones, except that the hands are placed not under the arms, but a little wider. By spreading your arms wider, you take some of the load from the triceps and transfer it to the pectoral muscles.

If this is too easy for you, try to open your arms as wide as possible and do push-ups from this position with your elbows slightly bent. The wider your arms are, the more load is transferred to your pectoral muscles.

Do 3-4 sets of 8-12 repetitions.

3. Cotton push-ups

3. Cotton push-ups

Starting position – as in classic push-ups. You slide down slowly and then get up sharply, lifting your hands off the ground and clapping your hands under your chest. After the clap, go back to the starting position.

Jumping from the push-up places an explosive load on the pectoral muscles, and is the best way to start blocking progress.

Do 3-4 sets of 8-12 repetitions.

4. “Diamond” push-ups

"Diamond" push-ups

This exercise is the opposite of push-ups with broad shoulders. Here, bring your hands closer together so that your fingers touch. During push-ups, your elbows should be closer to your body.

If you are unable to do this exercise, first try the classic push-ups with your arms under your arms but keeping your elbows close to your body. You can switch to a “diamond” when you feel comfortable doing these types of push-ups.

During “diamond” push-ups, more stress goes to the triceps. It’s best to do this after push-ups with your broad shoulders to give your weight-bearing pectoral muscles a rest.

5. Push-ups with arms raised

Push-ups with arms raised

Stand facing a bank or other platform. Place your hands on the edge of the bench (not below the shoulders, but slightly wider) and do the standard push-ups, keeping your body straight.

Due to the raised upper body, this exercise places more stress on the lower pectoral muscle.

If these push-ups are too easy for you, try them with your body bent over the rings. Feet on the floor, hands in rings, half a meter above the ground. During push-ups, you try not only to lift your body, but also to keep your balance in unstable circles. As a result, the pectoral muscles are stressed much more.

Do 3-4 sets of 12-20 repetitions.

6. Push-ups with raised legs

Place your feet on a bench or other platform and place your hands on the floor. Do regular push-ups in this position.

As in the previous exercise, the load is shifted due to the position of the body, but this time – to the upper part of the pectoral muscles.

Do 3-4 sets of 12-20 repetitions.


The final exercise will help you increase muscle overgrowth.

Choose the type of push-up that is most difficult for you and do as many repetitions as you can until your muscles completely fail. Then rest for 30 seconds and repeat.

And don’t forget to rest: intense training should be alternated with a recovery period.