Proper form and push up variations which we will use to build an amazing chest

   Don't get scared , it's not so hard as it seems to be. The last variations you will use as intermediate or advanced. You will have variation as a beginner too. So take a look on what you will be able to do if you follow my workouts. These are just a few variations which you will use , just to make an idea. You can find all the variations on Push Up Variations page.

First form of the push up-easy push ups

Knee push ups-is one of the easiest push ups, you can do them as a beginner if you can't do the classic push up . Or you can use them to exhaust your set.

Wall push ups- if the knee push ups are to hard for you, you can start with wall push ups. And when you feel ready you can try the knee push ups. 

Flat Bench Push Ups- also an easy variation, this exercise  focuses on the perctoralis minor ( the lower part of the pectoral) 

A little bit harder

Normal push ups(calssic): thoese are the common push ups, push ups you know from physical education. 

Inner chest push ups (diamond push ups): these push ups  put a lot of stress on your triceps and shoulders but are also very important in your chest workout because this push ups develop your inner chest muscles. This is how you make the line between your chest muscles .

First form(on knee):

Final form:

Bench Press Up Push Ups- these push ups focus in your superior chest.

Variations for bench press up: Another way to perform this exercise is to use an exercise ball to elevate your body instead of a flat bench. This adds a level of difficulty due to the instability provided.I use this exercise because is harder and I like to variate the exercises, because I don't want to get bored and too make my work outs much harder and interesting.

Swiss Ball Push Ups- These exercise targets your chest, shoulders, and triceps. It's also a fantastic core exercise. It's also an fantastic core exercise. This exercise is highly effective at engaging your serratus anterior, a small but important muscle that helps move your shoulder blades.Neglect this muscle, as the most guys do, and it becomes weak. That puts you at high risk for shoulder impingement-a painful injury in which a muscle tendon becomes entrapped in your shoulder joint.

Extreme push ups 

(just for advanced)

These push ups are insane, if you follow my work outs you will be able to do these types(variations, I'm not kidding, all you have to do is to train as hard as you can and follow every work out. You start with the beginner then intermediate and then advanced work outs. Obvious if you are already an intermediate you will start with the intermediate work outs, don't waste time on the beginner work outs! 

There are big chances that you won't be able to do all types but I can assure that you will be able to do most of them, but you can build your chest even if you can't do the hardest push ups, so don't get scared, your goal is to build an awesome chest and to make unless 100 push ups.