Researchers at the University of Athens found that the standard pushup forces your upper body to lift 66% of your body weight. Pushups on your knees (a good starting point if you struggle to do standard pushups) lift 53% of your body weight.
Hit your chest from every angle with the following pushups:
Standard Pushups: Place your hands directly beneath your shoulders. Keep your abs tight and your body in a straight line from ear to ankle. The standard position activates the pectoral muscles more deeply than variations do.
Narrow Base: Place your hands less than shoulder-width apart. Keep your elbows out and squeeze your pecs together at the top of the move. The narrow base pushup activates the medial portion of the pectorals (close to the sternum) which can help define the inner chest and create a separation.
Wide-Base: Place your hands wider than shoulder-width apart. This variation increases the stretch on the pectorals, which develops the outer portion of the chest.
Decline: Place your feet on a bench or Swiss ball. This variation stresses the lower portion of the chest. With your toes on a ball, your shoulders work even harder to stabilize you.
Incline: Place your hands on a bench or Swiss ball. This variation in much easier than the standard pushup. The benefit of doing incline pushups is that it is a good way to completely fatigue the chest after doing as many reps as you can with the standard version.
Hit your chest from every angle with the following pushups:
Standard Pushups: Place your hands directly beneath your shoulders. Keep your abs tight and your body in a straight line from ear to ankle. The standard position activates the pectoral muscles more deeply than variations do.
Narrow Base: Place your hands less than shoulder-width apart. Keep your elbows out and squeeze your pecs together at the top of the move. The narrow base pushup activates the medial portion of the pectorals (close to the sternum) which can help define the inner chest and create a separation.
Wide-Base: Place your hands wider than shoulder-width apart. This variation increases the stretch on the pectorals, which develops the outer portion of the chest.
Decline: Place your feet on a bench or Swiss ball. This variation stresses the lower portion of the chest. With your toes on a ball, your shoulders work even harder to stabilize you.
Incline: Place your hands on a bench or Swiss ball. This variation in much easier than the standard pushup. The benefit of doing incline pushups is that it is a good way to completely fatigue the chest after doing as many reps as you can with the standard version.
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