5 Explosive Push Up Workouts To Build A Strong And Muscular Chest

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Push-ups are a great way to develop your chest
Daniel N

A good, ripped chest is truly a sight for sore eyes or any kind of eyes for that matter. However, a great physique isn’t the only reason you should keep in mind when you get down to working your chest.

Your chest muscles play a vital role in your everyday life without you even realising it, with them responsible for the movement of your arms across your body.

Since your chest muscles are extremely large – one of the largest muscles in your upper body as a matter of fact – maintain and enhancing them will do you a whole lot of good. Plus, if you’re into a job or sport with a lot of physical activity, a chest that oozes strength and helps support your body weight will help you go a long way.

And fittingly, one of the simplest yet most effective ways to enhance your chest muscles is with some good old-fashioned push-ups. Long established as a fitness enthusiast’s favourite, this seemingly humble exercise is capable of training every single muscle in your chest as well as those in your shoulders, triceps and abs. Now, that’s a lot of birds with one stone, isn’t it?

What’s even better is that with advancements in fitness techniques, the push up has evolved considerably and is capable of providing you with everything from a killer chest to explosive abs.

For now, though, we’re going to focus exclusively on the chest. So without further ado, let’s take a look at 5 explosive push up workouts to build a strong & muscular chest.

#1 The Traditional Push-Up


Before getting into the advanced stuff, it’s best to ease yourself into things by starting off with the traditional push-up. Not only will it really pump up your chest but also enhance the muscles in your shoulders, abs and triceps. It may be old school, but if you do it regularly then you’re sure to be pleasantly surprised by its amazing results. So, get pushing.

Step 1: Get down into position with your hands placed shoulder-width apart and back flat so a straight line forms from your head to heels.

Step 2: Lower your body until your chest is within touching distance from the ground.

Step 3: Prop yourself back into your original stance with all your strength by fully extending your arms powerfully.

Important Tip: Begin with 3 sets of 10 reps.

Next Up: Clap Push Up

#2 Clap Push Up


An exciting variation of, the clap push-up is an extremely effective push-up workout. Besides enhancing your chest and the other usual areas, clap push-ups also help you in acquiring immense strength. However, it’s important to master the traditional push up before getting into this variant.

Step 1: Take a plank position stance with your arms and legs straight, shoulders above the wrists, and core engaged.

Step 2: Inhale deeply, and as you exhale, slowly bend your elbows, lowering your entire body to the ground.

Step 3: Lift your hands off the ground by mustering enough power in your arms, perform a clap before returning your arms to push up position and ease your way back onto the ground.

Important Tip: Begin with 3 sets of 12 reps.

Next Up: One-Arm Push-Up

#3 One-Arm Push-Up


Silvestre Stallone is the one to be credited for popularising the one arm push up during the iconic training montage of his 1976 classic Rocky.

Besides being a visual treat, the one-arm push up is also a great push up workout that you should really get down to practice. However, make sure you’re an expert at regular push-ups as balance is everything in this variant.

Step 1: Get into push up position with one hand on the ground while spreading your feet wide apart.

Step 2: Tighten your entire body and place your free hand behind your lower back

Step 3: Lower your body slowly until your chest nearly touches the ground before surging back to your initial position.

Important Tip: Begin with 2 sets of 8 reps.

Next Up: Archer Push Up

#4 Archer Push Up


Taking its name from the stance archers take when they draw back their bow, the archer push up is an extremely proficient push up workout. Unlike the normal push up, your arms really have to be wide in this variation. As taxing as it may seem, the archer push up is sure to help you get a mean chest.

Step 1: Get on the ground and keep your body extremely straight and your legs together.

Step 2: Extend one arm out while keeping the other firmly placed on the ground as support like you would do in a normal push up.

Step 3: Lift your body off the ground with all your strength and once up, switch sides so that your supporting arm is now extending out and the other supporting you.

Important Tip: Begin with 2 sets of 10 reps.

Next Up: Chest Cross Push Up

#5 Chest Cross Push Up


Extremely similar in nature to the clap push up, the chest cross push up is a slightly more advanced variant that requires excellent timing and breathing. Advancements aside, this is another push-up workout that’s extremely good for your chest as well as for giving your shoulders and arms a good workout.

Step 1: Take a push-up stance with your arms and legs straight, shoulders above the wrists, and core engaged.

Step 2: Inhale deeply, and as you exhale, slowly bend your elbows, lowering your entire body to the ground.

Step 3: When above, quickly lift your hands off the ground cross them over your chest and get them back on the floor in one rapid motion before easing yourself down.

Important Tip: Begin with 3 sets of 12 reps.

What do you think about our list? Sound off your opinions in the comments section below!

Edited by Alan John


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