Killer Push-up Variations That Will Get You a Ripped Chest, Shoulders and Arms

It’s most likely the first exercise that you learned and the one lay-people do almost instinctively when they try to work out. Yet, the Push Up it remains one of the most valuable and effective movements, provided you know how to use it to its fullest potential.

I have found that although the push up is well known and commonly practiced in the world of strength training, it’s still very misunderstood and underutilized among performance and fitness professionals.

This article will show you how to use creative push up progressions and variations to;

Build Hypertrophy (increase muscle size)

and

Increase Strength

It’s my goal to give you a new appreciation for the push up and help you understand that its more,  much more than just another “old school” gym class exercise.

A Quick Rant on The Perfect Push Up Handles

I will admit that I think those perfect push up handles are kind of cool.  However, being cool doesn’t always translate into being effective.  That aside, I have a philosophical problem with the name “Perfect Push Up”

I dislike using the word “perfect” in regards to the push up or any exercise for that matter.

First of all, nobody is perfect.

Secondly- the word perfect, in this case, implies that there is only one best way to do an exercise. Let’s face it, we come in all shapes and sizes and because of that we don’t all move in the same way. Therefore, it’s completely unreasonable to hold everyone to the exact same standards.

It is for this reason that I prefer to use the word “ideal” in regards to proper mechanics during sports and lifting.  This is a much more general term that can be individualized by saying “what’s ideal for that person”. 

“Perfection is reserved for the divine and not for humans”

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Push-ups for Hypertrophy (Bigger Muscles)

When training for Hypertrophy, we need 2 things;

- High volume

- Constant muscle tension

Here are 3 unique push up variations that fit the above categories and therefore are great for building hypertrophy

Swiss Ball Squeeze Push-Ups

In this exercise the hands are placed lower on the sides of the ball than a normal ball push up. This is a small change that makes the exercise more difficult by forcing the exerciser to squeeze the ball very hard in order to avoid falling and continue the exercise. The squeeze creates a tremendous amount of tension on the Pecs, shoulders and triceps.  A weight vest and/or elevated foot position can be used for increased overload.

The Arko Wheel Push/Fly-Up

This exercise is just plain tough! The combination push-up / fly really allows you to maximize Pec and Shoulder recruitment. It should be note that this movement demands allot of torso strength and control. A weight vest can be added for overload. I think that’s its important to say that I have no affiliation with the Arko wheel company, I just love what you can do with these things.

Feet Elevated Push-Up w/Plate

If one arm push-ups aren’t your style then you might want to try this variation. This style push up can actually work to develop hypertrophy or strength depending on the weight, tempo, reps and rest used. Use a heavy enough plate and your abs will be talking to you as well.

Click here to see pictures  and videos of each exercise listed above.



By: Nick Tumminello

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Bodyweight Exercise