Killer pushup variations for bigger, more defined chest, shoulders and arms
It is most likely the first exercise you learned and the one that lay people do almost instinctively when trying to exercise. However, the Push Up is still one of the most valuable and effective moves, as long as you know how to use it to its full potential. I have found that while pushups are well known and commonly practiced in the world of strength training, they are still highly misunderstood and underused among performance and fitness professionals as well as exercise enthusiasts. This article will show you how to use creative push up progressions and variations to; Developing hypertrophy (increasing muscle size) and increasing strength My goal is to give you a new appreciation for push-ups and to help you understand that it is more, much more than just another “old school” gym class exercise.
A quick spiel about the perfect flex grips
I have to admit, I think those perfect push-up handles are great. However, being cool doesn’t always translate into being effective. Other than that, I have a philosophical problem with the name “Perfect Push Up”. I don’t like to use the word “perfect” when it comes to the push up or any exercise for that matter. First of all, nobody is perfect. Second, the word perfect, in this case, implies that there is only one better way to do an exercise. Let’s face it, we come in all shapes and sizes and that’s why we don’t all move the same way. Therefore, it is completely unreasonable to keep everyone in the exactly same standards. It is for this reason that I prefer to use the word “ideal” when it comes to proper mechanics during sports and lifting. This is a much more general term that can be individualized by saying “what is ideal for that person.” “Perfection is reserved for the divine and not for humans” Unknown
Push-ups for hypertrophy (larger muscles)
When training for hypertrophy, we need 2 things; – High volume – Constant muscle tension Here are 3 unique variations of pushups that fit the above categories and are therefore great for developing hypertrophy
Swiss ball push-ups
In this exercise, the hands are placed lower on the sides of the ball than in a normal ball pushup. This is a small change that makes exercise difficult by forcing the athlete to squeeze the ball very hard to avoid falling and continue with the exercise. The squeeze creates a tremendous amount of tension on the pecs, shoulders, and triceps. A vest with weights and / or an elevated position of the foot can be used to increase the overload.
The Arko Wheel Push / Fly-Up
This exercise is simply difficult! The push-up / fly combination really allows you to maximize your chest and shoulder recruitment. It should be noted that this movement demands a great deal of strength and control from the torso. A weight vest can be added for overload. I think it is important to say that I have no affiliation with the Arko wheel company, I love what you can do with these things.
Elevated foot flex with plate
If one-arm push-ups aren’t your style, then you might want to try this variation. This style of push-up can actually work to build hypertrophy or strength based on the weight, pace, reps, and rest used. Use a heavy enough plate and your abs will speak to you too. Click here to view images and videos of each exercise listed above.
