6 push options for quick pectoral muscle growth

Push-ups provide an excellent workout for the entire body, involve the muscles of the arms, chest and core. There are also certain types of push-ups, designed to work on specific muscle groups. The presented complex of six push options help you get pumped pecs.

For continued progress is important to maintain the intensity of training, learning new variations of exercises and going from that to which you have become accustomed.

This does not mean you have to replace push-ups on the other exercise. Just try other push options - it will be a real test for the muscles and ensure rapid progress.

If up to this point you've always done only classic push-ups, Layfhaker helps you transfer your workout to a new level. The complex push-ups, shown below, make your chest muscles to beg for mercy.

1. The classic push-ups (warm-up)

Stand in a high standard, with your hands under your shoulders. Begin to lower your body, keeping your back straight, until the chest touches the floor, then straighten your arms back to the starting position.

Do this exercise as a warm-up. Do 3-4 sets of 12-20 repetitions.

2. Push-ups with a broad statement of the hands

These push-ups performed in the same way as classic, only the hands are not put under the shoulders and slightly wider. Waving hands wider you remove the load from the triceps and transfer it to the pectoral muscles.

If it's too easy for you, try to place your hands as wide as you can, and, keeping a slight bend in the elbows, do push-ups from this position. The wider you put your hands, the more the load will switch on the pectoral muscles.

Perform 3-4 sets of 8-12 reps.

3. Push-ups with a clap

Starting position - as in the classic push-ups. You slowly go down, and then abruptly pushes himself up, taking your hands off the floor and clapping her hands under the breasts. After cotton land in its original position.

Abrupt withdrawal from pushups provides explosive load on the chest muscles, and this is the best way to push to halt progress.

Perform 3-4 sets of 8-12 reps.

Before exercise, be sure to knead and stretch the wrist: a sharp strain on landing on the "cold" muscles can lead to injury.

4. "Diamond" push-ups

This exercise - the opposite of push-ups with a broad statement of the hands. Here you put your hands close to each other, so that the fingers come into contact with each other. During squeezing your elbows to move close to the body.

If you can not do this exercise, first try to put your hands under your shoulders and carry the classic push-ups, but make sure that your elbows close to your body moving. When you will be comfortable to perform such push-ups, you can move on to the "diamond".

During the "diamond" push loads more goes to the triceps. It is best to perform them after the push-ups with a broad statement of the hands to rest loaded pectoral muscles.

5. Push-ups with hands on the hill

Stand facing a bench or other elevation. Place the hands on the edge of the bench (not under your shoulders and slightly wider) and follow the standard push-ups, trying to keep the body straight.

Due to the elevated position of the body with the upper part of this exercise provides more load on the lower part of the pectoral muscle.

If you are push-ups seem too simple, try push-ups with body tilt on the rings. Feet on the floor, hands on the rings, fixed on the distance of half a meter from the ground. During these push-ups you are making an effort not only to raise the body, but also to keep his balance on the unstable rings. As a result, the pectoral muscles are loaded much more.

Perform 3-4 sets of 12-20 repetitions.

6. Push-ups with your feet on the platform

Place your feet on a bench or other elevation, and hands - on the floor. In this position, follow the normal push-ups.

As in the previous exercise, due to the position of the body load is shifted, but this time - on top of the pectoral muscles.

Perform 3-4 sets of 12-20 repetitions.

completion

The final exercise will help you increase muscle hypertrophy.

Select the most difficult for you to kind of push-ups and perform as many reps as you can, before the complete failure of muscles. Then relax for 30 seconds and try again.

And do not forget about the rest: intensive training should alternate with a period of recovery.