Maximize Chest Gains With These Home Push-Up Exercises

Did you know you can do home push-ups for chest in nine different ways? There are certainly more, but we will share the best ones with you in this article.

Why do you need so many variations? Well, you can target different muscles by changing hand position or difficulty level. 

And, of course, let’s not forget one of the amazing benefits of push-ups is that they hit your core, too. You can easily pick a couple of options from below and add them to your upper body and core routine at home. 

Also, each variation of push-ups can be adjusted differently to fit various fitness and strength levels. So rest assured, you will find a few options that suit you. 

Check them out below and pick a few that you might want to try this week. 

Home Push-Ups For Chest

Below, we will dive into each variation of the home push-ups for chest. Let’s begin with one of the most popular styles: the wide push-up. 

Wide Push-Up

Wide push-up is one of the best and simplest ways to target the pectoralis major muscle. This is one of the muscles that make up your chest. 

Your pectoralis major muscles work hard to allow you to lower your upper body toward the floor with control. And they work even harder to push your weight back up. 

How To Do

1. Place your hands on the floor about twice the width of your shoulders.
2. Place your feet close together on the floor, creating a straight line between your neck and your ankles. 
3. Engage your core and ensure there is no arch in your back.
4. Lower your chest towards the floor, bending your elbows until your body is entirely parallel to the floor.
5. Bring your upper body back to the starting position.
6. Inhale on the way down and exhale as you bring your body up.

Tips

• Keep your neck in line with the rest of your body, and avoid lifting your head. Look at the floor.
• Ensure your butt is not pointing up or sagging down. 
• Tilt your pelvis forward as though you are trying to tuck your butt in.
• Maintain core engagement by pulling your abdominal muscles up towards the spine.
• If you want to work on muscle power in your chest and arms, try a plyometric push-up. This exercise involves explosively lifting the hand off the floor at the top of the movement.

Optimal Sets & Reps

Incline Push-Up

The incline push-up is a fantastic variation of home push-ups for chest, particularly for beginners. This variation targets the chest, shoulders, triceps, and core, just like many other variations. One of the incline push-up benefits is that the elevation of the upper body makes it easier. 

It can be done by placing two chairs shoulder-width apart and placing your hands on them. This elevation counteracts some of the weight by positioning the body more diagonally to the floor than the floor push-up. 

How To Do

1. Place two chairs shoulder-width apart, or you can use a bench if you have one.
2. Put your hands on the chairs about one and a half times your shoulder width. 
3. Make sure your body is in a straight line, and lower your chest towards the chairs.
4. Pause for a couple of seconds and press back up until your arms are straight.
5. Repeat this movement for the recommended number of repetitions from the below table.

Tips

• Place your chairs on a non-slip surface or even against the wall so they stay in place.
• Engage your core throughout the entire set.
• Make sure to breathe with each repetition.
• If this version is still too difficult to allow for good form, elevate to a dining table until you get stronger. The lower your arms are, the more difficult push-ups are.
• If you are finding that you can do more than 20 of these, then it might be time to try floor push-ups. 

Optimal Sets And Reps

Decline Push-Up

Decline push-ups are the exact opposite of the incline push-ups we discussed above. Instead of elevating your arms, you will elevate your feet on the chair with your hands on the floor. This makes this variation of home push-ups for chest much more challenging than even the floor version.

This is an excellent variation for those who already mastered the floor push-ups. Decline push-ups require much more strength, particularly in the shoulders and arms. 

This exercise targets the upper chest and shoulders a lot more than the floor variation. It can significantly contribute to the strength of the anterior deltoids, which are the front of your shoulders. 

How To Do

1. Place a chair on a sturdy surface, preferably against the wall.
2. Put both hands on the floor about one and a half times shoulder width apart.
3. Place both feet on the chair, creating a straight line from your ankles to the neck.
4. Lower your body down while breathing in and push up while breathing out.
5. Repeat the desired number of repetitions or as many as you can.

Tips 

• Place your hands at the right distance away from the chair to stretch out your body. You might have to adjust until you get the right distance.
• Keep the core engaged, and don’t hold your breath.
• Extend your arms fully when you come up.

Optimal Sets And Reps

Hindu Push-Up

Hindu push-ups are a complex movement compared to other more common push-up variations. They target multiple muscle groups, including the chest, shoulders, triceps, forearms, and core. This dynamic exercise even engages the glutes and hamstrings more than your typical push-up.

This unique variation of home push-ups isn’t just about working the chest — it’s a full-body challenge. This exercise tests your range of motion and flexibility. 

Starting in a pike position with your buttocks up, you flow through the movement to end in a Cobra pose. It’s no wonder this style of push-up is popular in yoga practice, given its fantastic effects on flexibility and core strength.

Hindu push-ups offer a refreshing twist to your usual chest workout routine. They’re not only great for building upper body strength but also for improving your overall mobility. If you’re looking to spice up your push-up game and give your body a new challenge, try Hindu push-ups.

How To Do

1. Begin by placing your hands on the floor about one and a half times your shoulder width.
2. Your body should form a triangle shape with the floor or a tent shape, with your butt pointing up.
3. Lower your head toward the floor at a diagonal angle until you end up parallel with the floor momentarily.
4. Continue the movement smoothly all the way through until your head is pointing towards the ceiling.
5. Return to the starting position of the movement following the same path in reverse.

Tips 

• When positioning yourself at the start, ensure your abdominal muscles are engaged and pulled in. 
• Use the shoulder muscles to lower yourself with control and to push back up.
• Move through the repetition smoothly and continuously, avoiding jerky or sudden movements.

Optimal Sets And Reps

Knee Push-Up

Knee push-ups are a fantastic option for beginners, as they’re easier than traditional push-ups on your toes. By lowering your knees to the floor, you reduce the amount of body weight you need to push back up. This makes them a great starting point for anyone beginning their upper body strengthening journey.

This variation of home push-ups for chest is super convenient — you can do them anywhere without needing any equipment. They effectively target your chest muscles, especially the lower and middle portions. 

Plus, you’ll feel your core muscles engaging and your triceps working hard, particularly if you position your hands closer together. If you’re looking to build chest strength but find regular push-ups too challenging, knee push-ups are the way to go. 

How To Do

1. Place your hands on the floor about one and a half times your shoulder width apart.
2. Lower your knees on the floor, creating a straight line between your head and your knees.
3. Engage your core and lower towards the floor while breathing in.
4. Push back up, extend your arms fully, and breathe out.
5. Repeat as many repetitions as you can.

Tips

• Make sure to engage your abdominal muscles by pulling your belly button up towards the spine.
• Do not allow your elbows to flare out; keep them pointing slightly down towards your feet.

Optimal Sets & Reps

Push-Up To Shoulder Tap

The push-up to shoulder tap exercise is more challenging than it looks. But it’s definitely worth trying if you are up for a challenge. It not only works your chest muscles but also pushes your balance and core strength to new heights. 

This variation of home push-ups for chest adds an extra layer of difficulty to the standard push-up.

Your core muscles, including the obliques (sides), work overtime to keep your body straight and parallel to the floor. This is especially true when you lift one hand to tap the opposite shoulder, leaving you balancing on just one arm for a moment. The exercise intensely engages all sides of your core, including the deep core muscles.

Beyond the core, this move targets your chest, shoulders, and triceps. It also works your stabilizer muscles, particularly the glutes and quadriceps. The benefits include improved upper body strength, enhanced core stability, and better overall balance and coordination.

How To Do

1. Place your hands on the floor about one and a half times your shoulder width apart.
2. The feet should be together, and the core and glutes should be engaged.
3. Lower yourself just like you would in a regular push-up.
4. As you start coming up, lift one hand off the floor and reach towards the opposite shoulder until you touch it.
5. Place the hand back on the floor and fully extend your arms as you come up.
6. Repeat the shoulder tap with the opposite hand.
7. Alternate the shoulder tapping until you complete the desired number of repetitions.

Tips

• Keep your core, glutes, and quadriceps engaged throughout the entire exercise.
• Look at the floor and avoid lifting your head.
• You shouldn’t wait until you are at the top of the movement to tap your opposite shoulder. Instead, start lifting your hand off the floor as you begin the upward motion.

Optimal Sets And Reps

Archer Push-Up

Archer push-ups are next-level when it comes to challenging your chest and arm muscles. This complex variation is more suitable for those who are quite advanced in their push-up journey. It’s a true test of strength and control, pushing your upper body to its limits.

This variation of home push-ups for chest targets multiple muscle groups simultaneously. It challenges the chest, anterior deltoids, core, glutes, quads, hip flexors, and wrists. Archer push-ups are also an effective way to improve balance and increase the range of motion in your upper body.

In this exercise, you must rotate your hand as you move through each repetition. Make sure your wrists can handle the twisting motion while supporting your body weight. Be prepared for a real challenge — this version is not for the faint-hearted and will leave your muscles quivering!

How To Do

1. Place your hands far apart from each other, about double the width of the chest.
2. Begin by lowering towards one side, bending only one arm as you go down.
3. The opposite arm will extend fully, only providing a bit of support for balance.
4. Shift the weight of the body from one arm to the other in a smooth motion.
5. Continue shifting the weight from one arm to the other until you finish all the repetitions.

Tips

• Rotate your wrist forward and to the side as you move from one hand to the other. This will ensure the wrist is comfortable and in the right position for the pressing motion.
• Keep your obliques and glutes engaged to support your body.
• Control each transition from one arm to the other slowly.

Optimal Sets And Reps

Banded Push-Up

The band in the banded push-ups provides extra resistance, especially when pushing up from the floor. This makes it a more challenging version than a traditional wide push-up. It’s a great way to gradually add progressive overload to push-ups, meaning that you add load or resistance. 

Banded push-ups effectively target all three parts of the chest muscles. They also provide a good challenge for the anterior deltoids and triceps. The core also has to work a bit harder against the resistance of the band. 

How To Do

1. Get a loop band, and while holding it on two sides, wrap it around the back of your shoulders.
2. Get down on your knees first with the band already wrapped around your back and ready to go.
3. Extend both hands fully and place them on the floor; the band will be stretched out.
4. Lift your knees off the floor and perform the push-ups like you would normally, resisting the tension of the band. 
5. Repeat the desired number of reps based on your goals.

Tips

• Start with a thin band to get a feel for it, and increase the thickness if you find it easy.
• Work against the band in a controlled manner, and don’t allow the band to pull you down too fast.
• Keep your abdominal muscles engaged for the entire set.
• Inhale as you go down and exhale as you push up away from the floor.

Optimal Sets And Reps

Pseudo-Planche Push-Up

The pseudo-planche push-up targets your triceps significantly as well as your chest. Your wrists are rotated outwards in this version, bringing the upper arms closer to your torso. This creates a greater challenge for the arms.

This exercise also challenges the core more than the wide-stance push-ups. You have to engage your core and obliques more to balance in this narrower stance. Additionally, the wrist angle challenges your wrist extensors, the muscles on the outer part of your forearm. Add this version to your home push-ups if you want to target the upper arms a bit more. 

How To Do

1. Start by placing your hands on the floor with your upper arms parallel to your torso.
2. Rotate your hands out, with fingers pointing away from your body. 
3. Lower yourself slowly and push back up, engaging your tricep muscles.
4. Repeat the number of reps recommended in the table below based on individual goals.

Tips

• Keep your core engaged as you go down and on the way up.
• Keep the upper arms close to your body and elbows pointing down.
• Breathe in as you lower and breathe out as you push up.

Optimal Sets And Reps

Best At-Home Chest Push-Up Workout Routine

Below, we have put together a workout combining some of the push-up variations discussed earlier. Try this workout today to challenge your chest, triceps, shoulders, and core from different angles.

Anatomy Of The Chest

The pectoralis major, our main chest muscle, consists of three parts: the clavicular, sternocostal, and abdominal heads. These correspond to the upper, middle, and lower portions of the chest, respectively. Each part plays a role in chest movements and overall upper-body strength.

In everyday life, our chest muscles are responsible for various movements. They help us push objects away from our bodies, like closing a heavy door or pushing a shopping cart. Chest muscles also assist in hugging, throwing, and even breathing deeply. Strong pecs contribute to better posture and make daily activities easier and more efficient.

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Pectoralis Major

All three heads of the pectoralis major work hard during push-ups. They engage when pushing away from the floor and lowering yourself with control. Hand and foot positions can affect which part of the pecs is targeted more intensely.

Decline push-ups, with feet elevated, target the clavicular head of the chest more. Incline push-ups, with the upper body elevated, focus more on the sternocostal and abdominal heads. 

Varying your push-up style helps work all parts of your chest muscles effectively. This approach ensures balanced strength and development across your entire chest.

Triceps

Push-ups engage multiple muscle groups, including the triceps. They involve bending multiple joints simultaneously: your shoulders, elbows, and wrists. Your triceps play a crucial role in push-ups, working alongside your chest muscles throughout the movements.

During a push-up, your triceps are responsible for extending your elbows as you push away from the ground. The narrower your hand placement, the more your triceps are targeted. 

In the pseudo-planche push-up we discussed earlier, the hand position significantly increases tricep activation. This variation challenges your triceps more intensely than standard push-ups, making it an excellent choice for tricep development.

Rectus Abdominis

The core, including the front of the abs, called the rectus abdominis, works hard in all variations of push-ups. This is because essentially you are in a strict prone position holding your abdomen up while resisting gravity. This makes push-ups a fantastic workout for your core muscles.

Benefits Of Home Push-Ups For Chest

Push-ups offer numerous benefits for your overall fitness. They require no equipment and can be performed anywhere, making them an ideal choice for your chest workout routine. Let’s explore some of the key advantages of incorporating home push-ups into your routine.

Increases Muscle Mass And Strength

Regular push-ups can significantly boost your upper body strength and muscle mass. They target multiple muscle groups simultaneously, including the chest, shoulders, and triceps. 

As you progress and increase repetitions, you’ll notice improved muscle definition and strength in your upper body. Push-ups also engage your core muscles, contributing to overall body strength and stability.

Improves Aerobic Fitness And Endurance

Studies show that upper body exercises improve aerobic fitness and endurance. Push-ups, when performed in high-repetition sets or as part of a circuit, can elevate your heart rate. 

This cardiovascular benefit helps improve your overall stamina and endurance. Another study suggests a strong link between push-up capacity and reduction in cardiovascular disease risk. Therefore, push-ups are beneficial not only for strength but also for overall health.

Improves Range Of Motion

Push-ups, especially variations like the Hindu push-up, can greatly enhance your flexibility and range of motion. Hindu push-ups in particular challenge the range of motion and can greatly contribute to spine, shoulder, and hamstring flexibility. Other variations of push-ups we discussed that challenge your flexibility are pseudo-planche push-ups and archer push-ups. 

It’s a good idea to vary your push-up styles and hand positioning to continue challenging your range of motion and flexibility. This increased flexibility can help prevent injuries and improve your performance in other physical activities.

Expert Training Tips 

Below are some of the final important tips to remember that apply to all push-up variations:

• Core engagement is essential during all forms of push-ups. 
• Keep an eye on your elbows and ensure they don’t flare out or rise above your shoulders. This applies even when doing wide push-ups.
• Avoid shrugging your traps, the muscles that connect your neck to your back and shoulders, to avoid tension in the neck.
• Avoid arching your back or letting your abdominal muscles sag down.
• Consult with your health professional if you experience any pain or discomfort in the joints during push-ups.

Conclusion

Push-ups are a powerhouse exercise for home workouts, requiring no equipment and suitable for any space. The nine variations we’ve discussed offer great variety, but they’re just a sample of the many types available.

These exercises target multiple muscle groups, improving strength, endurance, and flexibility. With modifications to suit all fitness levels, there’s a push-up variation for everyone. By incorporating different types into your routine, you can continuously progress and avoid plateaus.

Remember, consistency is key. Regular push-ups can significantly improve your overall fitness and body composition. So, whether in your living room or backyard, drop for a push-up challenge — your body will thank you!