Chest muscle and arm exercises are often done in pairs, with pushups being a staple of upper body workouts. Pushups are a simple, cost-effective way to strengthen your pecs and arms while building core strength and stabilizing muscles. Here are the best pushup variations you can do for bigger chest muscles and bigger arms!
Table of Contents
Types of Chest Muscle and Arms Muscle
There are three types of chest muscles: the pectoralis major, the pectoralis minor, and the serratus anterior. The pectoralis major is the biggest and most powerful chest muscle. It makes up the bulk of the chest and is responsible for pushing movements.
The pectoralis minor is a small muscle that lies underneath the pectoralis major. It helps to stabilize the shoulder joint. The serratus anterior is a muscle that runs along the side of the rib cage. It helps to stabilize the shoulder blade and allows you to move your arms in a wide range of motion.
There are two types of arm muscles: the biceps and the triceps. The biceps are located in the front of the upper arm. They are responsible for flexing the elbow joint. The triceps are located on the back of the upper arm. They are responsible for extending the elbow joint.
What Muscles are Used in Pushups?
There are several muscles used in pushups, including the chest, shoulders, and arms. The chest is the primary muscle worked during a pushup. The shoulders and arms also get a good workout.
Pushups are a great exercise for building muscle and strength in the chest, shoulders, and arms. They can be done anywhere, with no equipment needed. Pushups are a great way to build muscle and strength in the upper body.
5 Types of Pushups
Decline Push Up
We can tweak it to make it more difficult, just like we can vary the weight distribution of the push-up to make it easier at the incline. It is one of the best pushups for the chest. For the decline push-up, you’ll use a table, bench, or chair to elevate your lower body above your upper body, which will remain on the ground surface. This adds extra weight to your upper body, which you may employ in push-ups. The target muscles are also shifted from the lower chest and triceps to the upper chest and shoulders.
Incline Push Up
Incline Pushups are one the best pushups for the chest. If you want to stay on your toes, adjust the weight distribution of the push-up so that you still receive the whole range of motion but in a more accessible way. In this case, uphill push-ups are useful. Your upper body should be elevated so that your upper body is higher than your lower body while remaining in a straight line. You may use a chair, table, bench, or anything else to add height to your situation. Then do the push-up on this higher surface with your hands.
Diamond Push Up
In this push-up variation, you start with your back straight and legs engaged, like in a regular push-up. Your hands, on the other hand, will join together in a diamond form, with both index fingers and thumbs touching each other. Then proceed to the push-up. If you are looking for the best pushups for the chest, you must try out
Pike Push Up
Starting in a downward dog stance, the pike push-up goes against the traditional push-up form. Your hands and feet should be somewhat broader than shoulder-width while your hips are in the air. You have your arms out in front of you slightly. You’ll resemble an upside-down V with the ground, producing a triangle.
Lower your head to the ground, bending your elbows at a 90-degree angle, in a gradual and controlled motion until it meets it. Then return to your starting posture by lifting yourself back up.
Corkscrew
One of the most challenging Push-Up variants is the Corkscrew. It puts your chest and triceps to work in ways that other exercises don’t while forcing your core to stabilize and prevent rotation. It is one of the best pushups for the chest.
That concludes the discussion. Master the basic push-up before moving on to these variants. Aim for 60 to 100 repetitions every session to increase muscle growth and strength. It will be difficult. It will be difficult to complete more than 20 of these complex versions.
Next Level Pushups for Harder Workout
- Next-level pushups are a great way to get a harder workout and build bigger chest muscles and arms.
- To do a next-level pushup, start in the standard pushup position with your hands shoulder-width apart and your feet together.
- From there, lower yourself down until your chest is just above the ground. Then, push yourself back up to the starting position.
- Repeat this motion for as many repetitions as you can. If you start to get tired, rest for a few seconds and then continue.
- Next-level pushups are a great way to build strength and muscle mass in your chest and arms. So if you’re looking for a challenging workout, give them a try!
FAQ
How many pushups are good for a day for chest workouts?
There is no one definitive answer to how many pushups are good for a day for chest workouts. However, some experts recommend doing three sets of 10-12 reps per day. This will help to build muscle strength and size.
If you are just starting, you may want to do fewer reps per set. You can gradually increase the number of reps as you get stronger. It is also important to focus on form. Make sure that you are using the proper technique when doing pushups. This will help to prevent injuries and maximize the benefits of the exercise.
Pushups are a great exercise for building chest muscle and strength. By following the above guidelines, you can ensure that you are getting the most out of your chest workouts.
Are slow pushups better?
There is some debate over whether slow pushups or regular pushups are better for building chest muscles and arms. Some people believe that slow pushups are better because they force you to use more muscle control. Others believe that regular pushups are just as effective.
There is no definitive answer, but some studies have shown that slow pushups may be more effective for building muscle. One study found that participants who did slow pushups had greater muscle activity in their chest and arms than those who did regular pushups. However, more research is needed to confirm these findings.
If you want to try slow pushups, start by doing them at a regular pace for a few reps. Then, lower your body more slowly than usual on the way down. You can also try pausing for a second or two at the bottom of the rep. Remember to keep good form throughout the exercise.
What are the disadvantages of pushups?
Disadvantages of pushups:
1. Pushups can be hard on the wrists and elbows.
2. They can also be tough on the shoulders, especially if the form is not perfect.
3. Pushups can also cause lower back pain if the form is not correct.
Can you make bigger biceps with pushups?
Can you make bigger biceps with pushups? The answer is yes! Pushups are a great way to build bigger and stronger biceps.
When you do a pushup, you are working for several different muscle groups. Your chest, shoulders, and triceps all get a good workout. However, your biceps get a good workout as well.
One of the benefits of doing pushups is that you can do them anywhere. You don’t need any equipment or a gym membership. You can do them at home, at the park, or even at the office.
Pushups are a great way to build bigger and stronger biceps. If you want to get bigger biceps, make sure to include pushups in your workout routine.
Conclusion
Pushups for the chest are a great way to develop Bigger chest muscles and arms. Try out all five best pushups for the chest discussed above in the article and practice the one that works out best for you. Keep in mind, that consistency is the key to a better and fitter body.
