When you think about any of those things, doing hundreds of reps on a bench press is the first thing you have in your mind.
Not all of us have the privilege to these costly gym equipments nor most of us can afford a premium gym membership.
So if you want to workout at home by choice or by the circumstances I mentioned above, these moves will help you get the chest of your dreams.
Pushups are the most underrated exercise when it comes to a complete chest development. But what I believe from my personal experience is that, Pushups are the most effective exercise to develop a solid 3D chest, the caveat here is you should know how to leverage Pushups to your advantage.
If you have gotten bore from your regular chest routine; doing hundreds of reps then add in these 3 moves to your routine and see the gains coming.
3 Pushup Variations for Better Chest Development
1. Spiderman Pushups
Start in a press-up position. Keeping your weight on your arms, bend your elbows to lower your chest. As you lower, draw one knee in towards your elbow. Pause at the bottom, then press back up and return your leg as you do, then repeat with your other knee. Alternate with each rep. Engage your core before each set by pulling in your bellybutton to tense your abs and deep core muscles. Being fully engaged will keep your body stable and let you draw your knee all the way in.
Benefits:
It accentuates the lower sided chest at a time. Making this move replicate the single arm dumbbell bench press.
It will work on your-
- Middle Chest
- Triceps
- Front deltoid
- Core
2. Explosive Pushups
Start in a regular pushup position. Gradually move down at a pace by bending your elbows. As you reach at the bottom, push your body up just as you do in a standard pushup but with full explosiveness that your hands leave the floor just a couple of inches. Keep your entire body engage while doing this move.
Benefits:
This move works on your explosive strength. It imitates sled push away movement.
It will work on your-
- Middle Chest
- Triceps
- Deltoids
- Core
3. Decline Diamond Pushups
Its the combination of your regular Decline pushups and Diamond Pushups.
Start off from your regular Decline pushup position (place your feet on a higher stable surface and your hands on the floor/ground). Place your hand close to each other making a triangle shape. Now gradually move to the bottom while bending your elbow and get back up to the top, that's one rep.
Tip: Don't flare your elbows out. Try to keep them tucked to your sides as much as you comfortably can.
Benefits:
This move will work on your body stabilization, because the surface area in contact to the ground is very small as oppose to regular pushups, in which your hands are far apart, making them relatively easy to balance your body
It will work on your-
- Upper Chest
- Inner Chest
- Triceps
- Anterior Deltoids
- Core
Include these moves in your regular chest routine or upper body day and see the difference in your chest growth.
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