6 push-up options for fast pectoral muscle growth

1. Classic push-ups (warm-up)

Stand on a high plank with your hands under your shoulders. Begin to lower your body, keeping your back straight until your chest touches the floor, and then straighten your arms, returning to the starting position.

Do this exercise as a warm-up. Do 3-4 sets of 12-20 reps.

2. Push-ups with wide arms

These push-ups are performed in the same way as the classic ones, only the hands are placed not under the shoulders, but slightly wider. By spreading your arms wider, you remove some of the load from the triceps and transfer it to the pectoral muscles.

If this is too easy for you, try to spread your arms as wide as you can and, keeping a slight bend at the elbows, do push-ups from that position. The wider you put your arms, the more load will be transferred to the pectoral muscles.

Do 3-4 sets of 8-12 reps.

3. Push-ups with cotton

Starting position - as in classic push-ups. You smoothly go down, and then abruptly push yourself up, lifting your hands off the floor and clapping your hands under your chest. After clapping, land in the starting position.

Coming out of a push-up suddenly puts an explosive load on your chest muscles, which is the best way to push stalled progress.

Do 3-4 sets of 8-12 reps.

Before exercise, be sure to knead and stretch your wrists: a sharp load when landing on "cold" muscles can lead to injuries.

4. "Diamond" push-ups

This exercise is the opposite of wide-arm push-ups. Here you place your hands close to each other, so that your fingers touch each other. During push-ups, the elbows should move close to the body.

If you cannot do this exercise, first try placing your arms under your shoulders and doing the classic push-ups, but making sure that your elbows move close to your body. When you feel comfortable doing these push-ups, you can move on to the "diamond".

During the "diamond" push-ups, more load goes to the triceps. They are best done after wide-arm push-ups to give rest to busy pectoral muscles.

5. Push-ups with hands on a dais

Stand facing a bench or other raised platform. Place your hands on the edge of the bench (not under your shoulders, but slightly wider) and do standard push-ups, trying to keep your body straight.

By raising the upper body, this exercise provides more stress on the lower pectoralis muscle.

If these push-ups seem too easy for you, try tilt-body push-ups on the rings. Feet on the floor, hands on rings fixed at a distance of half a meter from the ground. During these push-ups, you make an effort not only to lift your body, but also to maintain balance on unstable rings. As a result, the pectoral muscles are loaded much more.

Do 3-4 sets of 12-20 reps.

6. Push-ups with legs on a dais

Place your feet on a bench or other platform and your hands on the floor. In this position, do regular push-ups.

As in the previous exercise, due to the position of the body, the load is shifted, but this time to the upper part of the pectoral muscles.

Do 3-4 sets of 12-20 reps.

Completion

Finishing exercises will help you increase muscle hypertrophy.

Choose the most difficult type of push-up for you and do as many repetitions as you can until the muscles completely fail. Then rest for 30 seconds and repeat again.

And don't forget about rest: intense training should alternate with a recovery period.