The Best 5 Types of Push Ups You Need to Build a Jacked Upper Body

Push ups are one of the most effective and versatile bodyweight exercises you can use to build upper body strength and muscle mass. They target multiple muscle groups, including the chest, shoulders, triceps, and core, making them a staple in any fitness routine.

While the traditional push up is great, there are variations that can help you achieve a more muscular and defined upper body. This article will explore the five best types of push ups you need to incorporate into your training for a jacked upper body, all backed by scientific evidence.

Why Push Ups are Effective for Building Muscle

Before diving into the specific types of push ups, it’s essential to understand why this exercise is so effective for building muscle. Push ups engage multiple muscle groups simultaneously, leading to greater muscle activation. A study published in the Journal of Strength and Conditioning Research found that push ups activate the pectoralis major (chest), anterior deltoids (shoulders), and triceps brachii (arms), making them highly efficient for upper body development (Youdas et al., 2010).

Push ups also improve core stability, as the rectus abdominis and obliques are activated to maintain a straight line from head to heels. This multi-muscle engagement creates a compound movement that promotes hypertrophy, or muscle growth, in the upper body.

Additionally, push ups can be easily modified to increase difficulty, target specific muscles, or add variation to prevent plateaus in muscle gain. Let’s explore the five best push up variations that you should include in your workout routine to build a jacked upper body.

1. Wide Grip Push Ups

Targeted Muscles: Chest, Shoulders

Wide grip push ups are a variation where your hands are positioned wider than shoulder-width apart. This position places more emphasis on the chest muscles (pectoralis major) and reduces the involvement of the triceps.

Studies have shown that wide grip push ups activate the chest muscles to a greater degree compared to the traditional push up. According to a study in the Journal of Physical Therapy Science, wide push ups lead to higher activation in the pectoralis major, which is crucial for developing a well-defined upper body (Cortell-Tormo et al., 2017).

Wide grip push ups are ideal for building a broader, stronger chest while still working the shoulders and core. The wider stance stretches the chest muscles more, leading to greater hypertrophy when performed consistently.

How to Perform Wide Grip Push Ups:

1. Begin in a plank position with your hands placed wider than shoulder-width apart.
2. Keep your body in a straight line from head to heels.
3. Lower your chest towards the ground, keeping your elbows flared out slightly.
4. Push back up to the starting position.

Wide grip push ups are particularly effective for developing the outer chest, giving your upper body a broader and more muscular appearance.

2. Diamond Push Ups

Targeted Muscles: Triceps, Chest

Diamond push ups are one of the best variations for targeting the triceps, a key muscle for building a well-rounded upper body. In this variation, your hands are placed close together underneath your chest, forming a diamond shape with your thumbs and index fingers. Research published in the Journal of Sports Science and Medicine has demonstrated that diamond push ups significantly increase the activation of the triceps compared to other push up variations (Lehman et al., 2006).

This push up variation is challenging, but it’s excellent for building tricep strength and definition. Since the triceps are a major muscle in the upper arm, developing them will give your arms a fuller, more muscular look.

How to Perform Diamond Push Ups:

1. Start in a plank position with your hands placed close together underneath your chest, forming a diamond shape.
2. Lower your chest towards your hands, keeping your elbows close to your body.
3. Push back up to the starting position while maintaining a strong core and neutral spine.

Diamond push ups are also beneficial for the chest, especially the inner portion, giving your pecs a more defined look as you progress with this variation.

3. Decline Push Ups

Targeted Muscles: Upper Chest, Shoulders

Decline push ups are performed with your feet elevated on a bench or platform, which increases the difficulty of the movement by shifting more weight onto your upper body. This variation primarily targets the upper portion of the chest (clavicular head of the pectoralis major) and the shoulders (anterior deltoids). A study in the Journal of Electromyography and Kinesiology found that decline push ups activate the upper chest more than traditional push ups (Calatayud et al., 2015).

This variation is highly effective for building a well-rounded chest, particularly the upper chest, which is often underdeveloped in many lifters. Decline push ups also challenge the shoulders, helping to create a more defined and muscular appearance.

How to Perform Decline Push Ups:

1. Place your feet on a bench or platform, with your hands positioned shoulder-width apart on the ground.
2. Keep your body in a straight line from your feet to your head.
3. Lower your chest towards the ground while keeping your elbows slightly flared out.
4. Push back up to the starting position.

Decline push ups are a great way to add variation to your push up routine and target the upper chest for more balanced muscle development.

4. Explosive Plyometric Push Ups

Targeted Muscles: Chest, Shoulders, Triceps

Explosive or plyometric push ups are an advanced variation that involves pushing yourself off the ground with enough force to lift your hands off the floor. This explosive movement increases the intensity of the exercise, leading to greater muscle activation and strength gains. Research from the European Journal of Applied Physiology has shown that explosive exercises like plyometric push ups enhance muscle power and hypertrophy by recruiting more fast-twitch muscle fibres (Cormie et al., 2010).

This variation is excellent for building upper body power, which translates into improved strength and muscle mass. The explosive nature of the movement also increases the cardiovascular demand, making it a great option for those looking to improve both strength and endurance.

How to Perform Explosive Push Ups:

1. Start in a traditional push up position with your hands shoulder-width apart.
2. Lower your chest towards the ground as you would in a normal push up.
3. Push up with maximum force, lifting your hands off the ground.
4. Land softly and immediately go into the next repetition.

Explosive push ups are ideal for building upper body power, improving muscle recruitment, and adding an extra challenge to your push up routine.

5. Archer Push Ups

Targeted Muscles: Chest, Shoulders, Triceps

Archer push ups are a unilateral variation of the traditional push up, where you perform the movement with more emphasis on one arm at a time. This variation increases the intensity of the exercise by requiring one arm to handle most of the workload while the other provides minimal assistance. Archer push ups are particularly effective for building unilateral strength and muscle mass, as they challenge the chest, shoulders, and triceps in a unique way. According to a study published in the Journal of Human Kinetics, unilateral exercises promote greater muscle activation and improve strength imbalances (Behm et al., 2010).

Archer push ups are an excellent choice for those looking to increase the difficulty of their push up routine while building upper body muscle symmetry.

How to Perform Archer Push Ups:

1. Start in a traditional push up position with your hands placed wider than shoulder-width apart.
2. Lower your chest towards one hand while keeping the opposite arm extended to the side.
3. Push back up using the bent arm and repeat the movement on the other side.
4. Alternate between arms with each repetition.

Archer push ups not only build strength and muscle in the chest, shoulders, and triceps but also improve stability and coordination, making them a valuable addition to any upper body workout.

Key Takeaways

Conclusion

Push ups are a foundational exercise that can significantly contribute to building a strong and muscular upper body. By incorporating these five push up variations into your routine, you can target specific muscle groups, prevent plateaus, and accelerate your progress towards a jacked upper body.

The wide grip, diamond, decline, explosive, and archer push ups each offer unique benefits, ensuring that your chest, shoulders, and triceps are fully engaged for maximum muscle growth.

This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.