Push-ups for the chest are a strength-training exercise that involves raising and lowering the body using the arms while lying face down and horizontal. The push-up is the best exercise to strengthen the chest, arms, deltoid, back, abs, and glutes at the same time.
One of the best general conditioning exercises for the beginner and athlete is the chest push-up and other push up variations for the chest, and you can do them anywhere without any equipment.
Push-ups are one of the most basic and rewarding exercises you can do, and everyone from beginner, intermediate, and advance can benefit from doing them regularly.
Push-ups can be performed, regardless of where you are and, best of all, they are completely free, no expensive equipment or annual gym fees required. There are several different variations of chest push-ups available to meet your needs.
- PushUps For Strengthening Your Chest
- How To Train Chest With Push Ups
- Make Chest Push Up Easier Or Harder (Modifications & Variations)
- Make It Easier
- Make It Harder
- Best types of push-ups for chest (Variations)
- Beginner Chest Push Ups
- 1. Wall Push Up
- 2. Knee Push-Up
- 3. Incline Push-Up On Box
- Intermediate Chest Ups
- 4. Standard Push-Ups
- 5. Knuckle Push-Up
- 6. Stability Ball Chest Push Up
- 7. Wide Push Up
- 8. Dumbbell Push-Up
- Advance Chest Ups
- 9. Decline Push-Up
- 10. Feet On Stability Ball Push-Up
- 11. Weighted Chest Push-Up
- 12. Fingertip Push Up
- 13. Single-Leg Push Up
- 14. One Arm Push-Up
- 15. Clapping Push-Up
- Takeaways
- People Also Asks
- Can you grow a chest with push ups?
- Which push ups are best for chest?
- How many pushups a day is good?
- Know More About Chest Training
PushUps For Strengthening Your Chest
Now, let’s get into the best push up exercises for strengthening your chest and building a large chest size using bodyweight exercises that you can do at home.
We have Created the Chest push ups exercises to many sections such as:
- Chest Push ups for beginners
- Intermediate Chest Push ups
- Chest Pushups for Advance
How To Train Chest With Push Ups
There are many different ways to do push-ups to work different regions of the chest muscles. Many biomechanical variations of the Push-up exercise can be performed to alter muscle activity by providing either a lesser or greater challenge to the target chest muscule.
These different types of push-Ups most often involve altering hand and foot positions, which impacts muscle recruitment patterns. That is why some types of push-ups focus on the upper chest, some on the lower chest, some on the triceps, and others on the shoulders.
The standard push-up has survived the test of time and is the single most efficient exercise to simultaneously strengthen the chest, arms, deltoid, lower back, abs and glutes.
Incline chest push-ups are easier than compared to the normal push-ups ones because of the angle at which the exercise has to be done. The incline surface means that more of the lower chest, shoulder muscles, tricep are used in incline chest push-ups. It’s the best choice for beginners.
Decline Push-ups for the chest are an advance variation of the standard push-ups because of the angled at which the exercise has to be done. The decline position means that more of the upper chest, shoulder muscles, tricep are used in decline chest push-ups.
A simple way to target the inner chest with a push up is to narrow your hand spacing. Close grip push-ups can be used to build the inner chest.
Make Chest Push Up Easier Or Harder (Modifications & Variations)
Modifications can make many of these push-ups easier or harder, but not every modification will work with every push-up.
Make It Easier
- Knees: Perform push-ups on your knees instead of your feet to ease the difficulty on your upper body. This is a great way to build up to more difficult variations.
- Incline: Elevate your hands on a bench, chair, or table—the higher above your feet, the easier.
Make It Harder
- Unilateral: Cross one ankle over the other, so only one foot is on the ground. This requires more core activation for stability.
- Decline: Elevate your feet on a box, bench to increase the activation of the upper chest muscles and the front of the shoulders (anterior deltoids). The higher your feet, the more difficult.
- Weighted: Have a friend place a weight plate on your back for an added strength challenge.
- Plyometric Combinations: Transition between different types of push-ups. For example, go back and forth between narrow and wide hands or the fore and after positions of staggered hands. Get creative.
Best types of push-ups for chest (Variations)
There are endless ways to modify chest push-ups for your specific needs. A guide to the classic push-up and our favorite variations, in more or less ascending order of difficulty.
Here are the best type of chest push-ups variation for beginner, Intermediate and Advance. This will help you to build strong upper body.
Beginner Chest Push Ups
1. Wall Push Up
The “wall” push-up is a simple type of push-ups that dramatically reduces the pressure on the arms, upper back, and abs.
The closer you stand to the wall, the easier it is to perform, but remember, it’s still important to be aware of your body alignment as you perform this chest push-up.
How To Do Wall Push-Ups
- Stand approximately 2 to 2.5 feet away from the wall with your arms held at shoulder height in front of you.
- Place your hands against the wall with your body straight and your legs a few feet behind, so that your body draws a triangle together with the wall and the floor.
- Keeping your feet firmly fixed to the ground, lean your body forward so that your elbows flex and your chest comes within inches of the wall.
- Using your hands, push your body back into a standing position.
Training Tips
- The movement should be smooth and controlled.
- Try not to flare your elbows to the sides.
2. Knee Push-Up
The knee push-up, also known as a modified type push-up, is a bodyweight exercise that works the muscles throughout your upper body.
The knee push-up is a brilliant chest exercise for beginners. If you’re having trouble performing a full push-up, practice an easier push-up variation, the knee push-up.
How To Do Knee Push-Ups
- Kneel on the floor. Extend arms and put hands shoulder-width apart on the floor in front of you.
- Lower yourself by flexing your elbows so that your chest comes within a few inches of the floor, making sure your body is in a straight line from your head to your knees.
- Raise your body to the starting position by pushing up with your arms.
- Repeat the desired number of repetitions.
Training Tips
- Keep your chest active when you go down to the floor.
- Make sure your back is always straight, never slumped.
- Tighten your abs and butt to work your core during push-ups.
3. Incline Push-Up On Box
The incline chest push up is a great bodyweight exercise that you can do to build your chest. It offers numerous benefits and is perfectly suited for both beginners and experienced athletes looking to build upper body strength.
The incline push up for chest is a variation of the push-up where you push yourself off from a raised object instead of the ground.
You can also use objects like a chair, a gym bench, a sofa, a box, a sturdy table, or anything else.
How To Do Incline Push-Up On Box
- Stand approximately 3 to 3.5 feet away from a low bench or sturdy chair. Reach forward and grab the sides of the chair or in front of the bench, keeping the balls of your feet in contact with the ground.
- Slowly lower yourself by flexing your elbows so that your chest comes within a few inches of the edge of the chair or bench.
- Using your hands, push yourself back to starting position while focusing on maintaining a straight body position from head to ankle.
- The movement should be smooth and controlled.
Training Tips
- Be sure the bench or chair is stable and secure before you perform the push-ups.
- Your back and legs should be straight at all times.
Intermediate Chest Ups
4. Standard Push-Ups
Standard Chest Push-Up workout is the popular type of push-ups that to build your entire upper body, shoulders, chest, and arms.
Check how to do them correctly and blast your muscles at home or at Gym. This workout must be included in your push-ups’ arsenal.
How To Do Standard Push-Ups For Chest
- Lay face down on the ground with your legs straight, and arms supporting the upper body. Keep your knees off the ground.
- Raise yourself off the ground, straightening your elbows and your arms.
- Raise until your elbows are locked, and pause for a moment at the top of the movement.
- Now, lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Training Tips
- Keep your elbows close to your body.
- For additional variations, you can do incline chest push-ups and decline push-ups.
5. Knuckle Push-Up
If you experience pain in your wrists while doing standard chest push-Ups, doing Push-Ups on your knuckles may be a good way to get the benefits without the wrsit pain.
Knuckle Type of Push-Ups put pressure on your knuckles instead of your extended wrists.
How To Do Knuckle Push Ups
- Assume a standard push-up position, but place the knuckles of your fists on the floor perpendicular to the body.
- Perform a traditional push-up by keeping your body in a straight line while pushing yourself up, until your arms are fully extended.
- Slowly lower yourself back down to the starting position.
Training Tips
- Perform on an exercise mat to avoid any discomfort on your hands.
- Keep your back, shoulders, and feet in a straight line.
6. Stability Ball Chest Push Up
Using a Swiss ball will provide you with an uneven surface to increase the difficulty.
You’ll have to focus on maintaining your balance on the ball, which allows you to work more than you would be performing the standard, floor-bound version of the classic move.
How To Do Stability Ball Push-Ups
- Lay with your chest on the stability ball. Place your hands on the ball at the sides of your chest.
- Place feet back and lean forward so that your chest is directly over the ball, and you are supported on your toes.
- Push your body up, until your arms are almost straight (do not lock your elbows). Pause here for a second.
- Breathe out and extend your arms to bring your upper body back to starting position.
Training Tips
- Do not let your lower back sag or your butt rise. Ensure your body is straight and rigid.
- Your neck should be in line with your body, not tilted up, which could strain the neck.
7. Wide Push Up
Wide pushups are a simple yet effective way to build your upper body and core strength. It is the best push-ups variation to train the outer chest.
If you are capable of performing regular pushups, and you wish to target your muscles differently, wide pushups are a good option.
How To Do Wide Chest Push Ups
- Lay face down on the ground with your legs straight, and arms supporting the upper body.
- Put your arms in the 90/90 push up position. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
- Descend until the upper arms are parallel or your chest touches the floor.
- Push back to the starting point by extending the elbows and driving your palms into the floor.
Training Tips
- Remember to keep your back straight with your abs and glutes contracted at all times.
- Keep the chin down and don’t look forward.
8. Dumbbell Push-Up
Using dumbbell for push-ups make push-ups a more powerful exercise and help you increase upper body strength, muscle mass, and overall balance.
Dumbbell Push-up is a great exercise to add to your inner chest bodyweight workout arsenal.
How To Do Dumbbell Push-Ups
- Grip a dumbbell in each hand and get into a plank position with your palms facing down towards the floor.
- Now raise yourself off the ground straightening your elbows and your arms but keep your elbows close to your body.
- Raise until your elbows are locked, and pause for a moment at the top of the movement.
- Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Advance Chest Ups
9. Decline Push-Up
Decline chest push-ups are the same as normal push-ups, but with your legs on a bench. Although this is called the Decline push-up, it focuses more on the upper chest.
Furthermore, since your lower body is raised from the floor, the resistance your body encounters is increased compared to doing the push-up on the floor. This makes the decline push-up harder than the standard push-up.
How To Do Decline Chest Push Ups
- Placed your hands firmly on the floor and spaced slightly wider than shoulder-width apart. Put legs on the bench or the pad roller.
- Now raise yourself off the ground, straightening your elbows and your arms. Keep your elbows close to your body.
- Raise until your elbows are almost near to locked, and pause for a moment at the top of the movement.
- Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Training Tips
- Exhale while you exert.
- Vary the position of the bench to hit different angles of the upper chest.
10. Feet On Stability Ball Push-Up
The push-up with feet on a Swiss ball is a progression of the decline push-up that targets the upper chest, shoulders, and triceps while engaging the core.
How To Do Feet On Stability Ball Push-Ups
- Lie face-down on the ball with your arms supporting you in push-up position. Roll forward until your pelvis and thighs are off the ball and positioned your feet on top of the ball.
- Your hands should be directly beneath your shoulders.
- Breathe in as you lower yourself by bending your arms until your elbows form a 90-degree angle.
- Pause for one to two seconds at the bottom before breathing out and using your arms to push you up to starting position.
Training Tips
- Core tight and your back flat throughout the movement.
- Keep your body in a straight line. Don’t allow your hips to sag or rise.
11. Weighted Chest Push-Up
Tons of benefits can be enjoyed with the practice of weighted type of push-ups like a massive chest, Stronger Core, Stronger Arms, improve testosterone naturally, transforming the body into a fat-burning furnace.
Start with a small weight plate and work your way up.
How To Do Weighted Push Ups
- Get in the standard push-up position. Have a partner load a weight plate onto your back.
- Keeping your core tight, slowly lower your body to the ground. Make sure to keep your elbows tucked in close by your sides, so they make a 45-degree angle with your torso.
- Once your chest touches the ground, pause, then press back up to the starting position.
- Have your partner remove the plate at the end of the set
12. Fingertip Push Up
Doing push-ups on your fingertips can look impressive, and it’s also an efficient exercise to increase your grip for basketball, bodybuilding, or rock climbing.
It also keeps your wrists straight, making it an excellent way to eliminate wrist pain from the 90-degree bend when your palms are flat on the floor.
How To Do Fingertip Push-Ups
- To assume a standard push-up position, your fingertips are in contact with the ground.
- Breathe in as you lower your torso to the ground until your chest is an inch or two from the ground. Keep your elbows close to your body.
- Breathe out as you push yourself up using your arms. Think of raising yourself by attempting to push the ground away from you.
Training Tips
- Spread your fingers apart slightly for balance
- Perform on an exercise mat to avoid any discomfort on your fingers.
13. Single-Leg Push Up
The single-leg push-up is one of the most advanced variations of the chest push-up.
The only possible way to complete this movement is with proper stability from your feet up through to your head.
How To Do Single Leg Push-Ups
- Assume a standard push-up position, but place one foot on top of the other or one place one foot in the air straight behind you.
- Lower yourself by flexing your elbows so that your chest comes within a few inches of the floor, making sure your body is in a straight line from your head to your toe and you one leg in the air.
- Raise your body to the starting position by pushing up with your arms.
- Repeat the desired number of repetitions. Make sure to alternate legs in between sets or repetitions to create a symmetrical body.
Training Tips
- To preserve shoulder health, keep your elbows slightly tucked into your body.
- Your neck should be in neutral alignment with the head in a straight line with the spine, from the top of your head to the feet.
14. One Arm Push-Up
A one-arm push-up is a compound exercise that requires far more strength and balance than a standard push-up using two arms.
It just might be one of the most difficult bodyweight exercises to master.
How To Do One Arm Push-Ups
- Get in the standard push-up position. Place one hand on the ground directly beneath your chest and the other behind your lower back.
- To maintain balance, turn your torso slightly away from the pushing arm.
- Breathe in as you lower your angled torso to the ground until your chin is a few inches above the floor.
- Breathe out as you push yourself up from the floor. Stop just before you lock out your elbow at the top of the movement.
Training Tips
- Do not rotate your arm outwards from your chest, as it will put additional stress on the elbow that can lead to discomfort and injury.
15. Clapping Push-Up
Clapping Push-ups is an advanced type of chest push-ups exercise that works your chest, triceps, abs, and shoulders.
It can help burn fat and build muscle. Many athletes perform them to help improve their athletic performance by building strength, endurance, and speed.
How To Do Clapping Push Ups
- Start in a standard Push-Ups.
- Start to lower your body as if you’re going to do a push until your chest is almost touching the floor.
- Reverse the motion by pushing hard through the palms, just as your arms reach full extension, pull your hands up off the floor.
- Rapidly clapping the hands together and placing them back in the original position before your body falls back to the ground.
Proper Form
- Be sure to exhale when exploding off the ground and inhaling on the way down.
- Do not let the elbows flare out. Keep the elbows close to your sides throughout.
- Keep the core tight and back flat throughout the movement.
Takeaways
If you want to build upper body muscles and gain strength, then you should try different types of chest push-ups.
It not only helps build muscles, but also improves overall fitness. It is a simple task that doesn’t require any further scientific details. If you do it regularly, the results will speak for themselves.
People Also Asks
Can you grow a chest with push ups?
There are many different types of push ups that help to grow the chest, shoulder, and tricep muscles. Push-ups are often changed by changing the hand and foot positions. That is why some types of push-ups focus on the upper chest, some on the lower chest, some on the triceps, and others on the shoulders.
Which push ups are best for chest?
The standard push up is one of the best exercises for the chest. The standard push-up has survived the test of time and is the single most efficient exercise to simultaneously strengthen the chest, arms, deltoid. Incline Push Up works your lower chest. On the other hand, the decline push-up works the upper chest and front shoulders more than the regular or incline variation.
How many pushups a day is good?
There’s no limit to how many push-ups you can do in a day. Many people do more than 200 push-ups a day. For an average person, even 50 to 100 push-ups should be enough to maintain a good upper body.
The number of push ups you do per day depends on your fitness level.
- If you are a beginner, you should start by doing push-ups on your knees or incline push-ups. I recommend doing 10-20 push up a day. But do not stick to this number. It is important to keep increasing the number to challenge your body.
- If you are an intermediate, you should start by doing standard Push-Ups. I recommend doing 50-100 push up a day.
Know More About Chest Training
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.