Utilize these 4 push-up variations to develop epic chest muscles and massive arms.

 On your next chest day, try this innovative push-up routine.

Push-ups are a well-known exercise that anyone can execute anywhere with just their body and without any equipment, yielding immediate benefits. Additionally available and easily adaptable to your degree of fitness are push-ups. With the blow push-up variations, take your training to the next level!

There are several advantages to performing push-ups, including boosting functional strength and, of course, growing muscle (here are the best push-up varieties and how to execute them). You'll have a difficult time finding another basic exercise that works every muscle group, from your lower body to your triceps.

Research(opens in new tab) has revealed that people who can perform more than 40 push-ups in a minute have a 96% lower chance of heart disease than those who can only perform 10 or less repetitions. Push-ups can also improve your circulatory system and even help prevent heart disease.

Human growth hormone, or HGH, production declines with age, which may have an impact on muscle hypertrophy. Daily push-ups can stimulate the creation of HGH, which promotes the growth and development of muscles. Starting to incorporate push-ups into your routine is never too late. Enticed? Build some awesome pecs and arms right away!

There should be four difficult push-up variations performed in 25 minutes, with a brief break in between each set.

Wide knuckle push-ups (10 reps x 4 sets)

Underhand pushups (12 reps x 3 sets)

Negatives with one arm (10 reps x 3 sets)

Clap Pushup (Until failure x 3 sets)

What is the simplest push-up variation? is a good place to start if this exercise is too difficult for you and you want a more moderate introduction to push-ups. Alternatively, if you are more accustomed to this workout and would like to try something new, we suggest Russian push-ups.

Here is a list of the greatest push-up substitutes for wider pecs for those push-up devotees who are more experienced. When performing push-ups, do your wrists hurt? Utilizing parallette bars will keep your wrist in a more neutral posture throughout the exercise, thus we advise using them.