Most guys think that in order to build a massive chest… you have to bench press. Nothing could be further from the truth. Some guys think that to build round, bulging shoulders… you need access to a shoulder press machine. Wrong again. And some guys still believe that the best way to build thick, horse-shoe shaped triceps is with dumbbell kick-backs. But what if I told you that you could build a massive chest, broad shoulders and sleeve-stretching triceps without ever leaving your basement? There is one exercise that is brutally effective at adding slabs of new muscle to your upper body. And best of all, the exercise requires no equipment and can be done anywhere. Now, don’t jump to any conclusions just yet. A lot of guys think that the push-up is too basic or too boring. Here’s proof: Herschel Walker, a former NFL running back, was famous for his unique home workout programs. He was known for doing hundreds if not thousands of push-ups a day. Commercial gyms are littered with guys who bench press all day long. Yet very few guys can bench press 375lbs. Push-up Variations There are quite a few push-up variations that you can do. Some variations make the exercise easier. Some make the exercise more difficult. Still others change the focus of the exercise. Here are five of the most common push-up variations. If you want a strong chest, bulging shoulders and massive triceps… I suggest you start hitting the push-ups hard. Push-up Variation #1: The “Girl” Push-up: This is done just like a normal push-up except that you put your knees on the ground instead of your toes. This makes the exercise easier. Push-up Variation #2: The Incline Push-up: For this variation, you put your feet up on a block or a couch in order to put your feet in an elevated position. This makes the exercise more difficult and works the upper pectorals. Push-up Variation #3: The Triangle Push-up: This variation puts more emphasis on the triceps. For this exercise, instead of putting your hands shoulder width apart, you put your hands right next to each other, forming a triangle with your thumbs and forefingers. Then you lower yourself slowly, touch your nose to the inside of the triangle, and return the starting position. Push-up Variation #4: The upside-down push-up: This variation will blast your shoulders. For this variation, you start in a hand-stand position with your feet resting against the wall for balance. Then you push your body (in a vertical position) up and down. Push-up Variation #5: The one-arm push-up: This is the king of all push-ups. The one arm push-up forces you to move your entire body using just one arm. To start, spread your legs wide for balance. Get in the starting position and fold one arm behind your back. Slowly lower your body and push-off the ground using your working arm to return the body to the starting position. Not many guys can do a one-arm push-up and this is truly a feat of strength. Work hard at the push-up and these variations and you’ll experience phenomenal new strength and muscle gains in your chest, shoulders and triceps. Matt Marshall is not a personal trainer and not professional body-builder. He’s just an average guy Tags: bodyweight exercises, build muscle, chest exercises, home workout, workout at home Related PostsPost a comment
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