Push up workout variations for chest and arms

push up workout

One biggest advantage that makes the push up popular all over the world is that you can perform it wherever and whenever you want. This exercise is all encompassing, which means that it will not only target your chest and arms but also strengthen your core and help you lose man boobs. However, if you keep doing the same old kind of push up workout day after day, it will start to be tedious and less effective. Therefore, it is now the time for you to shake things up a little bit and find some new push up moves. You can do that right here since lots of challenging push up variations that help you get in shape are provided here in this article.

Push Up Workout – Target Your Chest And Arms For Mass And Strength

1. Plyo Push Up

Plyo push up review

By performing this push up workout, you will have the chance to target the chest muscles, helping you build muscles in your chest.

How to perform this exercise:

– Find a flat surface then start to lie on your stomach. Press your hands and toes against the ground for support.

– Completely straighten your arms, keeping your hands shoulder width apart. Try to maintain a straight line from head to toes during this movement. This is your starting position.

– Flex at your elbows to descent. Start to lower your chest down to the floor.

– When you reach the bottom, reverse the direction by lifting your body back up by extending through your elbows as quickly as you can. Try to lift your upper body off the ground until your hands no longer touch the floor.

– Return to the starting position. Keep doing this exercise until you complete all the recommended reps.

– If you want this exercise to be more challenging, feel free to add claps while you are air borne.

2. Decline Push Up

Decline push up review

Like the previous push up workout, this exercise will also target your chest.

How to perform this exercise:

– Find a flat surface then start to lie on your stomach with your face against the ground. Keep your hands about 35 inches apart. Try to keep your torso up at arm’s length. Place your feet on a bench or a box. This is your starting position.

– After that, start to bring your body down until you can touch the ground with your chest while breathing in.

– Next, start to breathe out then lift your upper body back up to the initial position. While doing so, remember to engage your chest.

– Pause briefly at the top contracted position. After that, you can start to bring your body down again. Keep doing this until you finish all the recommended reps.

3. Push Up Wide

Push up wide review

This push up workout will help you work on your chest muscles. Moreover, your tummy will also be targeted so that you will be able to get rid of the belly fat, achieving the six pack abs fast.

How to perform this exercise:

– Find a flat surface then start to lie on your stomach. Keep your hands wide apart, start to form a plank position with your hands and toes against the ground for more support. Try not to let your hips sag. This is your starting position.

– At this point, start to flex your elbows then bring your chest down to the ground while you are breathing in.

– With the pectoral muscles, lift your upper body back up to the starting position by straightening your elbows. While doing so, remember to breathe out.

– Pause at the contracted position then repeat this exercise again until you finish all the recommended reps.

4. Incline Push Up

Incline push up review

This push up workout will bring all the concentration to your chest as well as your arms, giving you bigger and stronger chest and arms muscles than ever.

How to perform this exercise:

– Stand straight with a bench or a sturdy elevated platform in front of you. Put your hands on the edge of it, a little wider than shoulder width.

– While trying to maintain a straight line from your head and toes as well as straight arms, start to place your forefoot back from the bench. Keep your arms perpendicular to your body. Maintain a straight torso, start to bring your chest lower to the edge of the bench by keeping your arms bent.

– Push your body up until your arms are straight. Repeat this exercise until you finish all the recommended reps.

5. Clock Push Up

Clock push up review

With this push up workout, you will have the chance to rock your chest as well as arm muscles.

How to perform this exercise:

– Find a flat surface then form a prone position. Support your body weight on your hands and toes.

– Keep your arms completely straight with the hands about shoulder width. Always remember to maintain a straight line from head to toe during this movement. This is your starting position.

– Start to flex the elbows to descend, bring your chest lower to the floor.

– When you reach the bottom, reverse the direction by lifting your body up by extending through your elbows as quickly as you can. Keep doing so until you are air borne. Try to jump and move from 12 to 18 inches to one side.

– While you are accelerating up, move the foot outside away from your travelling direction. Start to leave the ground again and move your body about 30 degrees for the next rep.

– Get back to the starting position. Keep doing this exercise until you get back to where you started.

6. Suspended Push Up

Suspended push up review

How to perform this exercise:

– Securely anchor the suspension straps to the top of a rack or any other objects.

– Start to lean your body into the straps. Use each hand to take a handle then start to form a push up plank position. Keep your arms completely straight with a good posture. While doing so, try to keep your body as close to parallel to the floor as possible.

– Try to keep a straight and rigid torso. Slowly descend by starting to flex your elbows.

– Continue to do so until your elbows break 90 degrees. Briefly pause before extending to get back to the initial position.

– Keep doing this exercise until you finish all the recommended reps.

7. Single Arm Push Up

Single arm push up review

How to perform this exercise:

– Start to form a prone position on a flat surface. Move your body into a position where your weight is supported by your toes and one arm. Keep your working arm directly under your shoulder and completely straight. Extend your legs and place your feet further apart than you would normally do with a regular push up since this movement requires a wider base.

– Try to keep a good posture. Keep your free hand behind you. This is your starting position.

– Bring your body down by starting to flex the elbow. Keep doing so until you touch the ground.

– Slowly descend then reverse the motion by extending through the arm in order to get back to the starting position.

– Keep performing this exercise until you finish all the recommended reps.

8. Push Up To Side Plank

Push up to side plank review

How to perform this exercise:

– Start to form a push up position on a flat surface. Support your weight with your arms and toes. Keep your hands a little wider than shoulder width.

– Start to flex the elbows in order to perform a proper push up. As you are descending, always remember to keep a straight line from head to toes.

– Perform one push up then while you are coming up, shift the body weight on your left side of the body. After that, as you are lifting the right arm up towards the ceiling in a side plank position, try to twist to the side.

– Bring the arm down to the floor and start to perform another push up. Then twist to the other side again.

– Repeat this exercise until you finish all the recommended reps.

9. Incline Push Up Depth Jump

Incline push up depth jump review

How to perform this exercise:

– This exercise requires a box about 12 inches high as well as aerobic steps or two thick mats.

– Position those steps just outside of the shoulders. Then put both of your feet on top of the box, forming an incline push up position. Place your hands inside the steps. This is your starting position.

– Start to bend at your elbows in order to bring your body lower. Then quickly reverse the motion to lift your body off the floor. While doing so, try to move the hands onto the steps, keeping your elbows bent in order to absorb the impact.

– Keep doing this exercise until you finish all the recommended reps.

So that is it, you have just finished the entire article. I hope this push up workout routine for chest and arms have provided you with the best and most efficient workouts that you can work with in order to focus your chest and arms muscles. If this article has satisfied you, please let us know what you think about these workouts by leaving a comment down the section below. If you are still confused about the content, please feel free to reach us any time you need. Moreover, if you still want to discover more interesting exercises, remember that there are many fitness & exercises related articles from the site vkool. We are sure that those articles will not let you down.

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