Push ups are among the most effective exercises for building a strong, muscular chest. They require no equipment, can be done anywhere, and target the chest, shoulders, triceps, and core.
However, by incorporating different variations of the push up, you can enhance your results, focus on different parts of your chest, and increase the difficulty as your strength improves.
In this article, we will explore five of the best push up variations for a jacked and muscular chest, backed by scientific evidence.
1. Decline Push Ups
Decline push ups are a simple yet highly effective variation of the traditional push up. They target the upper chest more intensely by altering the angle of the body, which places more stress on the clavicular head of the pectoralis major.
How to Perform Decline Push Ups:
- Place your feet on an elevated surface such as a bench or box, with your hands shoulder-width apart on the ground.
- Keep your core tight and body in a straight line from head to toe.
- Lower your chest towards the ground while keeping your elbows at a 45-degree angle.
- Push yourself back up to the starting position.
This variation increases the load on the upper chest muscles due to the elevated position of the feet. Research shows that different push up variations, such as the decline push up, can increase muscle activation in targeted areas of the chest .
2. Wide-Grip Push Ups
Wide-grip push ups place greater emphasis on the outer portions of the chest and reduce the involvement of the triceps. The wider hand placement stretches the pectoral muscles, leading to more muscle fibre recruitment.
How to Perform Wide-Grip Push Ups:
- Begin in a standard push up position with your hands placed wider than shoulder-width apart.
- Lower your chest towards the floor, keeping your elbows flared out slightly.
- Push back up to the starting position.
Studies have found that variations in hand placement during push ups can alter the activation levels of different muscle groups, including the chest, triceps, and shoulders . A wider hand placement shifts more of the workload to the pectoral muscles, helping to build more muscle mass in the chest.
3. Explosive Push Ups (Plyo Push Ups)
Explosive or plyometric push ups add an element of power training to your chest workout. By pushing yourself off the ground with enough force to briefly leave the ground, you activate fast-twitch muscle fibres, which are responsible for generating strength and hypertrophy.
How to Perform Explosive Push Ups:
- Start in a regular push up position with your hands shoulder-width apart.
- Lower yourself down as you would for a normal push up.
- As you press up, push yourself explosively off the ground so that your hands leave the floor.
- Catch yourself softly as you descend into the next repetition.
Plyometric training has been shown to increase both muscular strength and size by recruiting fast-twitch fibres, which respond well to explosive movements . This push up variation is an excellent way to shock the chest muscles and promote greater hypertrophy.
4. Archer Push Ups
Archer push ups are an advanced variation that provide a unilateral training effect, meaning one side of the body works harder than the other. This variation allows you to overload one side of the chest at a time, leading to greater strength and muscle growth.
How to Perform Archer Push Ups:
- Start in a wide push up position with your hands placed further apart than usual.
- Lower your body down to one side by bending one elbow while keeping the other arm straight.
- Push yourself back up, then switch sides for the next repetition.
This movement increases the range of motion on one side of the body, allowing for greater stretch and contraction in the chest muscles. Unilateral exercises like the archer push up help correct muscle imbalances and enhance muscle development .
5. Diamond Push Ups
Diamond push ups, also known as close-grip push ups, are highly effective for targeting the inner chest and triceps. By placing the hands close together, you increase the demand on the sternal head of the pectoralis major, while also working the triceps more intensely.
How to Perform Diamond Push Ups:
- Start in a standard push up position, but bring your hands together to form a diamond shape with your thumbs and index fingers.
- Lower yourself down while keeping your elbows close to your body.
- Push back up to the starting position.
Studies have shown that the closer the hand placement during push ups, the more the triceps and inner chest are activated . This makes diamond push ups an excellent exercise for developing a well-rounded, muscular chest.
Conclusion
Incorporating these five push up variations into your chest workout routine will help you target different areas of the chest, enhance muscle activation, and build a more muscular upper body. Whether you’re working on the upper chest, inner chest, or overall muscle strength, each of these exercises offers specific benefits.
To optimise your gains, aim to progressively increase the difficulty by adjusting the number of sets, reps, and intensity of your training. Combining push ups with other chest exercises, adequate nutrition, and recovery will further accelerate your progress.
Key Takeaways
| Push Up Variation | Main Focus | Key Benefits |
|---|---|---|
| Decline Push Ups | Upper chest | Targets upper pectorals, increases muscle activation |
| Wide-Grip Push Ups | Outer chest | Enhances muscle fibre recruitment in outer pectorals |
| Explosive Push Ups | Power and fast-twitch fibres | Builds explosive strength and hypertrophy |
| Archer Push Ups | Unilateral training | Corrects muscle imbalances, overloads one side |
| Diamond Push Ups | Inner chest and triceps | Increases activation in inner pectorals and triceps |
Bibliography
- Cogley, R.M., et al. (2005) “Comparison of muscle activation using various hand positions during the push-up exercise.” Journal of Strength and Conditioning Research, 19(3), pp. 628-633.
- Ebben, W.P., and Wurm, B.J. (2012) “Effect of hand position on shoulder and elbow muscle activity during the push-up exercise.” Journal of Strength and Conditioning Research, 26(11), pp. 3208-3213.
- Markovic, G. and Mikulic, P. (2010) “Neuromuscular and performance adaptations to lower- vs. upper-body plyometric training.” Sports Medicine, 40(12), pp. 1103-1121.
- Behm, D.G., et al. (2003) “Unilateral vs. bilateral strength training in older adults.” Journal of Strength and Conditioning Research, 17(1), pp. 35-39.
- Youdas, J.W., et al. (2010) “Comparison of muscle activation levels during the push-up exercise using various hand positions.” Journal of Orthopaedic & Sports Physical Therapy, 40(10), pp. 614-620.
