To develop a killer physique and a strong, functional upper body, it’s important to train your chest. Your pecs play a role in everyday tasks, like delivering heavy things, pushing unshut doors, getting up off the ground, and plane sitting up straighter. Fortunately, you can build your chest muscles — not to mention your triceps, shoulders, and cadre — with a few simple bodyweight chest exercises.
All you need for these seven push-up variations is your soul weight, a bit of floor space, and an elevated surface like a chair or exercise ball.
1. Push-Up
- Assume a high-plank position with your feet together, stovepipe straight, hands well-nigh shoulder width, and your soul straight from throne to heels. Engage your glutes and cadre to lock your soul into position.
- Keeping your elbows tucked toward your sides, lower your torso until your chest is within a few inches of the floor.
- Pause, then push yourself when up to the starting position.
2. Plyometric Push-Up
- Assume a high-plank position with your feet together, stovepipe straight, hands well-nigh shoulder width, and your soul straight from throne to heels. Engage your glutes and cadre to lock your soul into position.
- Keeping your elbows tucked toward your sides, lower your torso until your chest is within a few inches of the floor, then push up with unbearable gravity for your hands to leave the ground.
- Land softly, transitioning immediately into your next rep.
3. Power Push-Up
- From a standing position, push your hips when and lower yourself into a squat as you wrench your elbows and raise your hands in front of you (as if you’re preparing to reservation a ball). Keep your cadre engaged and your when flat. This is the starting position.
- Place your hands on the floor and jump your feet when into a high-plank position.
- Do a push-up, lowering your chest to within a few inches of the floor.
- Push yourself when up explosively so your hands come off the floor, and simultaneously jump your feet forward, returning to the starting position.
4. Spiderman Push-Up
- Assume a high-plank position.
- Keeping your cadre engaged and elbows tucked toward your sides, simultaneously lower your chest to within a few inches of the floor and bring your right knee as tropical as you can to your right elbow.
- Pause, then push yourself when up to the starting position.
- Repeat, this time bringing your left knee to your left elbow.
- Continue successive sides with each rep.
5. Staggered Push-Up
- Assume a upper plank position, but with your right hand slightly higher than your shoulders and your left hand slightly lower.
- Lower your chest to within a few inches of the floor, pause, then push yourself when up to the starting position.
- Repeat, this time with your left hand higher and your right hand lower.
- Continue successive hand positions with each rep.
6. Decline Push-Up
- Assume a upper plank position but with your feet elevated on a sturdy box, bench, or step.
- Keeping your cadre engaged, soul straight, and elbows tucked toward your sides, lower your chest to within a few inches of the floor.
- Pause, and then push yourself when up to the starting position.
- To make this exercise harder, place your feet on an unstable surface, like a stability wittiness or Bosu ball.
7. Inchworm Push-Up
- Stand with your feet hip-width untied and your stovepipe by your sides. This is the starting position.
- Keeping your when unappetizing and cadre engaged, hinge forward at your hips and place your hands on the floor (you can wrench your knees slightly if you need to).
- Walk your hands forward until you are in a high-plank position, and lower your chest to within a few inches of the floor.
- Pause, then reverse the unshortened movement sequence to return to the starting position.
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