May 20, 2025
Aarushi BhaduryLie face down with hands slightly wider than shoulder-width apart, push up until your arms are straight, then lower your chest towards the floor. This classic exercise builds overall chest strength.
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Elevate your hands on a sturdy surface like a table or chair. This variation makes the push-up easier while still targeting the chest, great for beginners.
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Place your feet on an elevated surface (like a couch or chair) and perform push-ups. This increases the challenge and focuses more on the upper chest.
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If standard push-ups are too difficult, perform them on your knees. It's a great way to build strength before moving to full push-ups, still working your chest muscles effectively.
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Perform a push-up, but instead of coming all the way up, stay halfway down and perform small, quick up-and-down movements. This builds endurance and burns the chest muscles.
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Place your hands significantly wider than shoulder-width apart. This variation puts more emphasis on the outer chest muscles, helping to create a broader chest appearance.
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Bring your hands close together, forming a diamond shape with your thumbs and index fingers. This variation heavily targets the inner chest and triceps.
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Press your palms together firmly in front of your chest, engaging your chest muscles as hard as possible. Hold for 15-30 seconds. This builds strength without movement.
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Place one hand slightly forward and the other slightly backward. This shifts the emphasis, working each side of your chest slightly differently. Remember to switch hand positions for balance.
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Push up with enough force for your hands to briefly leave the ground. This advanced move builds power and explosiveness in your chest muscles. Start cautiously!
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