ActiveWorkoutsGrow your chest and arms muscles at home with these 3 push up variationsThe push-up variations I use to maximise pecs and arms gainWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsGrow your chest and arms muscles at home with these 3 push up variationsThe push-up variations I use to maximise pecs and arms gainWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
The push-up variations I use to maximise pecs and arms gain
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
If I was told that I have to pick one exercise that I have to do for the rest of my life without being able to do any other workouts, I’d probably pickpush-ups(maybepull-ups, depending on my mood at the time). That’s because 1) the push-up is one of thebest compound exercises2) I’m a guy so, of course, I want big pecs and arms as big as Chris Hemsworth’s.
A third reason is that there are so many differentpush-up variations, I’m sure if I looked hard enough I’d find one that works my legs as well as my arms. Just a few examples of different push-ups:hand-release push-ups,Russian push-ups,fingertip push-ups… the list goes on. The three push variations I use right now to bomb my pecs in order to grow them can be found below.
Maybe they will help yougrow Schwarzenegger-sized chest muscles, too.
Top 3 push-up varietions for wider pecs and bigger arms
1. Wide push-ups
Why should you try it:If you haven’t got anydumbbellsat hand, wide push-ups are the next best thing to help widen the pecs.Arnold Schwarzenegger preferred pecs flysbut you should try wide push-ups instead.
How to do it:Get in a high plank position, arms fully extended and core engaged. Then, slide your hands farther apart from each other, one at the time, until they are about double shoulder-width apart. Be extra careful with this, you don’t want to lose grip and fall on your face.
Perform press-ups in this position until the set is done. Having your hands further apart puts more of the emphasis on your pecs rather than your arms or shoulders - perfect for overloading the muscle!
2. TRX push-ups
Why should you try it:Another good exercise for bombing the chest and the arms, but this one allows for even more control. You can adjust the angle, intensity and depth of your push-ups usingsuspension trainers.
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How to do it:Hand the suspension trainer up and make sure it’s secure to use. Then, adjust the strap to the desired length. Beginners want to be more upright while pros can go into a decline pose if they wish.
Grab the handles and perform TRX push-ups until your set is up. Your eccentric movements (when you lower your body) should be slow and your concentric explosive. Wear long sleeve tops to reduce chafing from the trainer.
3. Weighted vest push-ups
Why should you try it:Wearing aweighted vestadds an extra layer of resistance to your push-ups and makes your pecs and arms grow faster. You can wear vests for running and even walking, too, to build resilience and stamina.
How to do it:You do weighted vest push-ups exactly the same way as you do standard push-ups but with the vest on. Don’t let your elbows flare out and keep your core engaged throughout the movement. Remember: weighted vest push-ups put more load on the joints so make sure you allow enough rest for your body after the workout.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
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