5 Push Up Variations for Maximum Strength and Muscle Growth

Do These 5 Push Up Variations For Insane Strength & Muscle

Push-ups are a staple exercise that targets multiple muscle groups in your upper body, including your chest, shoulders, triceps, and core. If you’re looking for an intense workout to increase your strength and build muscle, then you’re in the right place. Join fitness expert Chris Heria as he demonstrates five push-up variations that will push your limits and help you achieve insane strength and muscle.

1. Diamond Push-Ups

The diamond push-up is a challenging variation that primarily targets your triceps. To perform this exercise, start in a traditional push-up position, but with your hands close together, forming a diamond shape with your index fingers and thumbs. Lower your body down, keeping your elbows tucked close to your sides, and then push back up. This variation puts extra emphasis on your triceps, giving them an intense workout.

2. Wide Push-Ups

The wide push-up is an excellent variation for targeting your chest muscles. Begin in a traditional push-up position, but with your hands positioned wider than shoulder-width apart. Lower your body down, keeping your elbows pointed outward, and then push back up. This movement places more emphasis on your chest muscles, helping you develop a strong and defined upper body.

3. Archer Push-Ups

The archer push-up is an advanced variation that works your chest, shoulders, and obliques. Start in a wide push-up position and shift your weight to one side while bending your opposite arm out to the side, lowering your body while keeping one arm straight. Push back up and repeat on the other side. This movement challenges your muscles in a unique way, promoting balance, stability, and muscular growth.

4. Plyo Push-Ups

Plyo push-ups are explosive and powerful, targeting your chest, shoulders, and triceps while also engaging your core. Begin in a traditional push-up position, and as you push your body up, explode off the ground and clap your hands together midair. Land softly and immediately lower your body back down to perform another repetition. This plyometric movement improves your explosiveness and adds an extra challenge to your workout.

5. Handstand Push-Ups

If you’re ready to take your push-up game to the extreme, try handstand push-ups. This advanced variation targets your shoulders, triceps, and upper back. Start by getting into a handstand position against a wall. Lower your body down by bending your elbows until your head nearly touches the ground, and then push back up. Handstand push-ups require a significant amount of upper body strength and balance, making it a remarkable exercise for developing impressive muscle growth and strength.

So, whether you’re a beginner or an advanced athlete, these five push-up variations are guaranteed to challenge and push your limits. Incorporating these exercises into your workout routine will help you build insane strength, increase muscle mass, and improve your overall fitness level. Remember to listen to your body, start with moderate repetitions, and gradually increase the intensity as you become more comfortable with each variation. Get ready to take your push-ups to the next level and unlock impressive results!

Click here to subscribe to Chris Heria today!