Most guys think that to build a huge chest… you have to bench press. Could not be farther from the truth. Some guys think that to build rounded, bulging shoulders… you need access to a shoulder press machine. Wrong again. And some guys still believe that the best way to build thick horseshoe triceps is with dumbbell kickbacks.
But what if I told you that you can build a huge chest, broad shoulders, and triceps that stretch your sleeves without even leaving your basement? Wait, it gets better. What if I told you that you can completely transform your entire upper body with just one exercise? You probably wouldn’t believe me… but it’s true.
There is one exercise that is brutally effective for adding new muscle to your upper body. And best of all, the exercise requires no equipment and can be done anywhere. I won’t keep you in suspense any longer. This “miracle” exercise is the old-fashioned push-up.
Now, don’t jump to any conclusions just yet. Many guys think that this exercise is too basic or too boring. Let me tell you this: The push-up is the ultimate upper body exercise. Not only will you strengthen your chest, shoulder, and triceps muscles, but you’ll also add tons of raw strength.
Here’s the proof: Herschel Walker, a former NFL running back, was famous for his unique home workout programs. He was known to do hundreds, if not thousands, of push-ups a day. In fact, Hershel Walker had never seen the inside of a weight room until he went to college. The first time he tried to bench press, Herschel lifted 375 pounds in a single rep. He was also able to do 225 pounds for 24 reps.
Commercial gyms are literate with guys who bench press all day. However, very few guys can bench press 375 pounds. If you have any doubts about the effectiveness of pushups, that story should change your thinking.
variations
There are quite a few variations you can do. Some variations make the exercise easier. Some make the exercise more difficult. Still others change the focus of the exercise.
Here are five of the most common variations. If you want a strong chest, bulging shoulders, and massive triceps… I suggest you start doing this exercise with strength.
Variation #1: The “Girl” Push-Up:
This is done like a normal push-up, except you put your knees on the floor instead of your toes. This makes the exercise easier.
Variation #2: The Incline Pushup:
For this variation, place your feet on a block or sofa to get them in an elevated position. This makes the exercise more difficult and works the upper pecs.
Variation #3: The triangle pushup:
This variation puts more emphasis on the triceps. For this exercise, instead of placing your hands shoulder-width apart, place your hands next to each other, forming a triangle with your thumb and forefinger. Then slowly lower down, touch the inside of the triangle with your nose, and return to the starting position.
Variation #4: The Reverse Push-Up:
This variation will pop your shoulders. For this variation, start in a handstand position with your feet flat against a wall for balance. Then you push your body (upright) up and down.
Variation #5: The one-arm pushup:
This is the king of all push-ups. The one-arm pushup forces you to move your entire body with one arm. To start, he spreads his legs wide for balance. Get into the starting position and bend one arm behind your back. Slowly lower your body and push yourself off the floor using your working arm to return your body to the starting position.
Not many guys can do one-armed pushups and this is truly a feat of strength.
Work hard on push-ups and these variations and you’ll experience phenomenal new strength and muscle gains in your chest, shoulders, and triceps.