Best Push Ups For Chest!
Best Push Ups For Chest!
Here is the first pro-tip...
...Use a wall for your push up training!
By forcing your heels to stay up against the wall while doing your push ups, you restrict your movement and put more “weight” on your chest and triceps.
Here are 4 of my favorite push ups to build a solid chest!
1. Pike push ups: 5 x 5
The pike push ups are a staple move to target your upper-chest. Make sure to bring your head in front of your hands at the bottom of the move!
2. Chest to floor wide push ups: 10 x 10
This is one of the best push ups for chest too. Stretching your chest a the bottom of the move causes the pec muscles to reach their maximum length, generating a full contraction. Pause a split second at the bottom to stretch your chest as much as possible.
3. Plyo-hollow body push ups: 10 x 10
The dynamic plyo- hollow push ups are great push ups for chest and triceps and core. Keep a solid hollow body form during the full movement.
4. Plank push ups attempts: 3 x Max
The plank push ups are a hard challenge, so even failing at it, like I did, is a great exercise!
Overall, you can use a more narrow your grip to focus more on the inner chest and
Use this calisthenics push up training as a template for your push day. You can also add dips to the mix.
Here are some pull up exercises to pair it with!
This calisthenics training routine is intermediate-advanced.
Here are the six most important calisthenics exercises for beginners if you are just getting started!
Get my full calisthenics course, from beginner to advanced, and personal coaching here!
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Calisthenics Training FAQ’s
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Frequently Asked Questions
1. What is the first pro-tip for effective push-up training? The first pro-tip is to use a wall for your push-up training. By forcing your heels against the wall, you restrict your movement and put more of your body's "weight" onto your chest and triceps, increasing the training intensity.
2. What are the four types of push-ups recommended in the routine? The routine recommends four exercises: Pike push-ups to target the upper chest, Chest to floor wide push-ups for a full stretch and contraction, Plyo-hollow body push-ups for dynamic power and core engagement, and Plank push-up attempts as a challenging finisher.
3. What is the key to maximizing chest contraction with push-ups? To maximize chest contraction, you should perform wide push-ups that allow you to bring your chest all the way to the floor. By pausing for a split second at the bottom of the movement, you stretch your pectoral muscles to their maximum length, which helps generate a more powerful and complete contraction upon pushing up.
4. How do Plyo-hollow body push-ups benefit the workout? Plyo-hollow body push-ups are a dynamic exercise that benefits the chest and triceps while also demanding constant core engagement. Maintaining a solid hollow body form throughout the movement helps to strengthen the core, making it a comprehensive and challenging exercise.
5. Why are Plank push-up attempts included, even if you can't do them? Plank push-up attempts are included as a great challenge, even if you are not yet strong enough to complete the full movement. The article suggests that the effort of attempting a difficult move is a valuable exercise in itself, helping to build the necessary strength to eventually master it.
6. What is the recommended difficulty level for this routine? This specific calisthenics push-up training routine is labeled as intermediate-advanced. For individuals who are just getting started with calisthenics, the author recommends a different guide featuring the six most important exercises for beginners.
