Best Pushups For Chest And Triceps Build A Strong Upper Body

If you want to build a strong upper body, pushups are one of the best exercises you can do. They not only work your chest and triceps, but also target your shoulders, core, and back muscles. However, there are different variations of pushups that target specific muscle groups more effectively. In this article, we’ll discuss the best pushups for chest and triceps.

Table of Contents

• Regular Pushups
• Decline Pushups
• Diamond Pushups
• Dips
• Close-Grip Pushups
• Wide-Stance Pushups
• Tips for Effective Pushups
• FAQs
• Pros and Cons

Regular Pushups

Regular pushups are the most common and effective pushups for building chest and triceps. They target the pectoral muscles, triceps, and anterior deltoids. Here’s how to do it:

1. Get down on all fours with your hands placed slightly wider than shoulder-width apart.
2. Extend your legs back and balance on your toes.
3. Lower your body until your chest is close to the ground.
4. Push back up to the starting position.
5. Repeat for 3 sets of 10-15 reps.

Regular pushups can be modified to increase difficulty by placing your feet on a bench or stability ball. This will shift more weight onto your chest and triceps muscles.

Decline Pushups

Decline pushups are a variation of regular pushups that target the upper chest muscles more effectively. They also work your triceps and shoulders. Here’s how to do it:

1. Get into a pushup position with your feet elevated on a bench or stability ball.
2. Lower yourself until your chest is close to the ground.
3. Push back up to the starting position.
4. Repeat for 3 sets of 10-15 reps.

Decline pushups can be challenging, so start with a lower elevation and gradually increase the height as you get stronger.

Diamond Pushups

Diamond pushups, also known as triceps pushups, are a great exercise for targeting your triceps muscles. They also work your chest and shoulders. Here’s how to do it:

1. Get into a regular pushup position with your hands close together, forming a diamond shape with your thumbs and index fingers.
2. Lower yourself until your chest is close to the ground.
3. Push back up to the starting position.
4. Repeat for 3 sets of 10-15 reps.

Diamond pushups can be challenging, so start with a wider hand placement and gradually move your hands closer together as you get stronger.

Dips

Dips are a great exercise for building your triceps, chest, and shoulders. They can be done on parallel bars, a dip station, or even using a sturdy chair. Here’s how to do it:

1. Place your hands on the bars or dip station and lift yourself up, keeping your elbows slightly bent.
2. Lower yourself until your arms are parallel to the ground.
3. Push back up to the starting position.
4. Repeat for 3 sets of 10-15 reps.

If you’re using a chair, place your hands on the edge of the seat and keep your legs extended out in front of you.

Close-Grip Pushups

Close-grip pushups are a variation of regular pushups that target your triceps more effectively. They also work your chest and shoulders. Here’s how to do it:

1. Get into a regular pushup position with your hands placed close together, directly under your chest.
2. Lower yourself until your chest is close to the ground.
3. Push back up to the starting position.
4. Repeat for 3 sets of 10-15 reps.

Close-grip pushups can be challenging, so start with a wider hand placement and gradually move your hands closer together as you get stronger.

Wide-Stance Pushups

Wide-stance pushups are a variation of regular pushups that target your chest muscles more effectively. They also work your shoulders and triceps. Here’s how to do it:

1. Get into a regular pushup position with your hands placed wider than shoulder-width apart.
2. Lower yourself until your chest is close to the ground.
3. Push back up to the starting position.
4. Repeat for 3 sets of 10-15 reps.

Wide-stance pushups can be challenging, so start with a narrower hand placement and gradually move your hands wider apart as you get stronger.

Tips for Effective Pushups

Here are some tips to help you perform pushups more effectively:

• Keep your core tight and your back straight throughout the exercise.
• Lower yourself slowly and with control.
• Exhale as you push yourself back up to the starting position.
• Don’t let your elbows flare out to the sides – keep them close to your body.
• Take short breaks between sets to prevent muscle fatigue.

FAQs

Q: How many pushups should I do?

A: It depends on your fitness level and goals. Start with 3 sets of 10-15 reps, and gradually increase the number of reps or sets as you get stronger.

Q: Are pushups enough to build chest and triceps?

A: Pushups are a great exercise for building chest and triceps, but you should also incorporate other exercises and a balanced diet to see optimal results.

Q: Can pushups cause shoulder pain?

A: If you have a pre-existing shoulder injury or condition, pushups can exacerbate the pain. Talk to your doctor or physical therapist before starting any new exercise program.

Pros and Cons

Pros:

• Pushups are a great exercise for building upper body strength and muscle.
• They require no equipment and can be done anywhere.
• There are many variations of pushups that target specific muscle groups more effectively.

Cons:

• Pushups can be challenging for beginners or those with weak upper body strength.
• They can cause shoulder or wrist pain if performed incorrectly or with poor form.
• Pushups alone may not be enough to see significant muscle growth – you should also incorporate other exercises and a balanced diet.

Now that you know the best pushups for chest and triceps, incorporate them into your workout routine and watch your upper body strength and muscle grow!