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#3 Archer pushups
While it is difficult for people to target each of their pectoral muscles solely, the Archer Pushups does provide them with an opportunity to do the same. Additionally, it helps in training the front and rear delts, giving your shoulder blades a 3D look without lifting any weights.
Instructions
Step1: To perform it, start by lying flat on your abdomen. Your arms should be wide opened with fingertips of each palm facing outwards and opposite to each other
Step 2: Now, lower down your chest as low as possible while bending your pushing arm, and keeping the other one extended outwards.
Step 3: Next, the same movement will be performed with the extended arm also.
Step 4: Then, come back to the starting position and push off the floor with the help of your working arm, and repeat.
Do 12 repetitions with each arm in three sets.
#4 Diamond pushups
Without a doubt, This is one of the most challenging variants of the pushups. But, when performed with perfect technique and execution, The Diamond Pushup provides maximum benefits to a person.
It majorly targets the middle pecs. Alongside, it strengthens your tricep muscles and works out the anterior deltoids(muscle group present in the front of your shoulder).
Instructions
Step1: To perform it, get into the plank position. Your hands should make the shape of a diamond at the centre.
Step 2: Now, keep your arms near to your body and at a distance that is smaller than the width of your shoulders.
Step 3: Next, keep your body in a straight line from your shoulders to your heels and lower your chest down as much as possible. Then, come back to the starting position and repeat.
Do 8-10 repetitions in three sets and take 10-20 seconds break between each one.
#5 The Towel Bench Press
While the Bench Press is done with barbells and weights in the gym, a towel works as an alternative in this exercise. The Towel Bench Press helps you in increasing the width of your chest and making it look more muscular.
Instructions:
Step 1: To perform it, start by lying on a bench or on the floor. Your chest should face the ceiling.
Step 2: Now, keep your arms straight upwards but a little outside from your shoulder width, and stretch the towel fully with both of your hands.
Step 3: Next, lower the towel downwards and try to exert as much pressure as possible on the pectorals, count to 3, and bring it up again by extending your elbows.
Do three sets, having 15 repetitions and take a 10-20 second break between each one.
