If I was told that I had to choose one exercise that I must do for the rest of my life without being able to do any other training, I would probably choose Lizards (maybe dominated). That’s because 1) the push-up is one of the best compound exercises 2) I’m a guy so of course I want big pecs and even bigger arms.
A third reason is that there are so many different push-up variationsI’m sure I can find one that works for both my legs and arms. I can do push-ups with manual release, russian push ups, fingertip push-ups… the list goes on. The three thrust variations I use right now to bombard my pecs for growth can be found below.
Maybe they’ll also help you build Schwarzenegger-sized pectoral muscles.
The 3 Best Push-up Varieties for Broader Pectorals and Bigger Arms
1. Wide push-ups
Why should you try it? If you don’t have any dumbbells In the hand, wide push-ups are the best option to help widen the pecs. Arnold Schwarzenegger preferred pectoral flies but you should try wide pushups instead.
How to do it: Get into a high plank position, with your arms fully extended and your core engaged. Then slide your hands farther apart from each other, until they’re about twice shoulder-width apart. Be very careful with this, you don’t want to lose your grip and fall on your face.
Do push-ups in this position until you complete the series. Having your hands further apart puts more emphasis on the pecs than on the arms or shoulders, perfect for overloading the muscle!
2. TRX push-ups
Why should you try it? Another good exercise to bombard the chest and arms, but this one allows for even more control. You can adjust the angle, intensity and depth of your push-ups using suspension trainers.
How to do it: Pick up the suspension trainer and make sure it is safe to use. Then adjust the strap to the desired length. Beginners want to be more upright, while professionals can go into a decline posture if they wish.
Grab the handles and perform TRX push-ups until your set is ready. Your eccentric movements (when you lower your body) should be slow and your concentrics explosive. Wear long-sleeved tops to reduce chafing from the trainer.
3. Weighted vest push-ups
Why should you try it? wearing a weighted vest adds an extra layer of resistance to your push-ups and makes your pecs and arms grow faster. You can also use vests for running and even walking, to build endurance and endurance.
How to do it: You do weighted vest pushups exactly the same way you do standard pushups but with the vest on. Don’t let your elbows flare and keep your core engaged throughout the movement. Remember: weighted vest push-ups put more stress on your joints, so be sure to allow your body plenty of rest after your workout.
