Push-ups: Best Variants for Training Arms and Pectorals

The pushups are a fundamental exercise to train the upper body, because they work the pectoral, triceps, shoulder and abdomen muscles.

In addition to the basic version, various variations can be performed, useful for diversifying the fitness routine and increasing the effects of this type of exercise. There are more or less difficult ones, depending on your level of training.

To train the pecs, these variations of the barbell bench press are also indicated.

to the wall, just below shoulder height.

Bend the elbows to bring the chest towards the wall.

Push as hard as possible with your arms, until they are fully extended, moving your body away from the wall.

Inclined pushups

• Place your hands on a bench, chair, table, or other sturdy object perpendicular to your shoulders.
• Extend the body backwards.
• Bend your elbows and lower your chest onto the bench.
• Push as hard as you can with your arms, lifting your body.

Modified pushups

• Begin in a plank position with your knees resting on the floor.
• Bend your elbows and lower your chest to the floor or as close as possible.
• Push your body back, keeping your back and hips straight.

so that the hips do not bend and the back does not arch.

Bend your elbows as you lower your chest to the ground, keeping your hips at the same level. At this point in the exercise, the elbows should be at an angle of approximately 45 degrees from the body.

Once lowered as far as possible, push back on the arms to return to the starting position.

Wide arm pushups

• Begin in the basic push-up position, but spreading your arms more than usual.
• Bend your elbows to lower your chest to the ground.
• Force your arms to return to the starting position.

Push-ups on one leg

• Begin in a high plank position.
• Lift one foot several inches off the ground.
• Bend the elbows to lower the chest to the ground, keeping the leg raised and straight.
• Force your arms to return to the starting position.
• Keep the leg high for the desired number of repetitions.
• Repeat the sequence of movements with the other leg raised.

Spiderman pushups

• Begin in the high plank position.
• As you bend your elbows and lower yourself to the ground, bend your left knee and bring it towards your left elbow.
• Push on the arms to return to the starting position and bring the foot back to the ground.
• Repeat the movement with the right knee.
• Alternate sides in each repetition.

Knee-to-chest push-ups

• Start from a high plank position.
• Bend your elbows as you lower your chest to the ground, keeping your hips straight.
• Push on the arms and return to the starting position.
• From this position, bring one knee under your chest, making sure your foot doesn't touch the ground.
• Return the leg to its original position.
• Lower yourself and repeat the sequence, lifting the opposite leg.
• Continue to alternate the two sides.

T-bends

• Start in the high plank position.
• Bend your elbows to lower your chest to the ground.
• Push on your arms and transfer all your weight to one hand as you rotate your body sideways.
• Raise your hand towards the ceiling and hold the position for a second.
• Return your hand to the ground.
• Repeat the sequence of movements on the other side.

Divebomber

• Stand on all fours, then push your hips towards the ceiling and straighten your arms and legs so that your body forms an inverted V shape.
• Bend your elbows and lower your head and chest towards the floor.
• Continue to press your upper body forward through your hands.
• At this point you will be balanced on your hands and feet, shoulders on your wrists with your arms straight and your chest forward.
• Bend the elbows and lower the chest back towards the floor, reversing the movement to return to the starting position.

, to protect the wrist and arm stretching exercises.

The exercises for pectorals with tools are also excellent.

These instead are the exercises to thin the arms.