9 PUSH-UP VARIATIONS TO BUILD MUSCLE AT HOME!

So, how difficult can you REALLY make a push-up? Well, believe it or not you can build a solid foundation for your chest utilizing push-ups as long as you’re increasing the intensity of the push-up through various techniques and today I’m going to show you the 9 most effect push-up variations starting from beginner to advanced.

Also, remember that as you increase the intensity of your push-ups, it’s not just your chest that’s seeing more activation.  Your arms, delts and even your back and core are going to see gains as well. In fact, even if you have a home gym with everything you need like me, bringing different push-up variations into your chest workout as supersets with your barbell or dumbbell benching press can add a whole new level of intensity to your training as well as boost your overall workout volume.

Alight, so the way this is going to work is I’m going to show you three different push-up workouts, each consisting of 3 exercises. You will start with phase one and as you continue to train and get stronger you will move to phase 2 and finally to phase three. 

Phase 1: The Beginner’s Trio (2 to 3 rounds: 10 - 12 reps per exercise) [60 - 90 second rest between sets]

#1 - Push-Up With A Twist

#2 - Push-Up Into Press 

#3 - Single-Arm Elevated Push-Up 

Now before we move to Phase 2, I want you guys to remember that if you start to get tired, you can always drop to your knees to help push through your reps and make it to the end of your set for each exercise!  

Phase 2: Time to Get Serious (3 to 5 rounds: 10 - 12 reps per exercise) [60 - 90 second rest between sets]

#1 - Spiderman Push-Up

#2 - Plyo Side-To-Side 

#3 - Sphinx Push-Up 

Phase 3: Taking It To The Next Level (3 to 5 rounds: 10 - 12 reps per exercise) [60 - 90 second rest between sets]

#1 - Plate Plyo Push-up  

#2 - Weighted Push-Up 

#3 - Single-Arm Push-Up 

Now that you know how to perform all the exercises in each phase, how will you know when it’s time to take it to the next level? Well, once you can make it through every exercise without having to stop or modify your reps, that’s a great indication that you are ready to move onto the next phase.  But even if you can’t quite complete the workouts 100%, there is no rule that says you can’t push your limits and try the next phase anyways.

How hard you train and push yourselves is all mental, so don’t be afraid to try new things.  I’d rather you fail 100 times then never try at all.