Build bigger pecs, delts, and triceps with these unique variations of a classic military move.
Stuck at home or in a hotel room with no equipment, and it’s chest day? Dammit. There’s only one body-weight exercise you can think of for hitting pecs—pushups—and those get old after a while.
But hang on a minute. There are actually a multitude of pushup variations that hit the chest (as well as the triceps and delts) in subtly different ways. Perform them correctly, and they will keep your bodyweight-pushing workouts from getting stale, which will in turn help you pack on more muscle and develop more strength. Six such variants are detailed on the following pages, courtesy of body-weight training expert Andy McDermott, owner of McDermott Family Fitness (mcdermottfamilyfitness.com). Read up on them, then give them a try in our pushups-only workout.
1 FEET-ELEVATED PUSHUP
MCDER MOTT SAYS: “This is a simple way to introduce variety and increase load on the upperbody pushers, because more of your body weight is lifted.”
EXECUTION: Place your feet up on a bench or box behind you in a pushup position, with your hands directly below your shoulders. Bend your elbows to lower yourself to the floor, keeping your core tight throughout so that your hips don’t sag. Don’t let your elbows point out to the sides; keep your forearms at 45 degrees or less to your torso. Go down until your face or forehead nearly touches the floor, then press back up.
WHEN TO DO IT: Anytime you want to put more focus on your upper pecs. If this area is a weakness for you, do feet-elevated pushups before standard ones.
2 FOREARM PUSHUP
This story is from the {{IssueName}} edition of {{MagazineName}}.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the {{IssueName}} edition of {{MagazineName}}.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Sign In
![7 Things Fitness Insiders Want You To Know](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6b8cca36a8f/crp_7-THINGS-FITNESS-INSIDERS-WANT-YOU-TO-KNOW.jpg)
7 Things Fitness Insiders Want You To Know
We asked seasoned coaches and trainers in the fitness industry for tips and advice that they wish all their clients and social media followers knew. From dispelling myths about training with injuries to assuming all box gyms suck, your training IQ is all but guaranteed to rise a few points after digesting these tidbits.
![GRAGE AGAINST THE MACHINES](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6ba4677a529/crp_GRAGEAGAINST-THEMACHINES.jpg)
GRAGE AGAINST THE MACHINES
Fitness entrepreneur James Grage ditched the gym for resistance band workouts to spend more time with his family. Judging by his results, he won’t be returning anytime soon.
![GO TO BED TIRED](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6ba8f2aa4d1/crp_GO-TO-BEDTIRED.jpg)
GO TO BED TIRED
Forget brains, talent, or genetics. For Special Forces operator and former UFC fighter Tim Kennedy, hard work is the most important factor to a rewarding life.
![FINE ART: CHISELING A COMPETITION-QUALITY UPPER BODY](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6b8f650b653/crp_FINE-ART-CHISELING-A-COMPETITION-QUALITY-UPPER-BODY.jpg)
FINE ART: CHISELING A COMPETITION-QUALITY UPPER BODY
How physique competitor Osamoje Imoohi shaped his mind and impressive body through fitness.
![Light Up Your Legs](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6bab0fca87a/crp_Light-Up-Your-Legs.jpg)
Light Up Your Legs
Juan Morel’s continued quest for bodybuilding’s top prize begins with his killer leg workout.
![ROMAN'S SECOND REIGN](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6b8946e30a6/crp_ROMANS-SECONDREIGN.jpg)
ROMAN'S SECOND REIGN
After being sidelined with leukemia in 2018, WWE Superstar Roman Reigns returned bigger and stronger—both inside and outside the ring.
![COOL RUNNINGS](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6ba213561c9/crp_COOL-RUNNINGS.jpg)
COOL RUNNINGS
To break out of his fitness funk, M&F ’s chief content officer, Zack Zeigler, challenged himself to complete a 5K, a 10K, a half marathon, and a 24-hour, 30-mile Spartan Race all in a week’s time.
![THE FUTURE OF STEROIDS](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6ba796362a6/crp_THE-FUTURE-OF-STEROIDS.jpg)
THE FUTURE OF STEROIDS
M&F explores the advancements being made to PEDs, emerging drugs, and what this all means for the future of bodybuilding and other sports
![BRAIN FOOD](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6bb0d02de5d/crp_BRAIN-FOOD.jpg)
BRAIN FOOD
These seven foods will nourish your body and sharpen your mind.
![THE MODERN RUNNING SHOE...DISSECTED](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6badfee7768/crp_THE-MODERN-RUNNING-SHOEDISSECTED.jpg)
THE MODERN RUNNING SHOE...DISSECTED
More innovations have been made in the past decade to the running shoe than ever before, resulting in a product so efficient it was almost banned from all running events. Here are the major changes that have led us to the pinnacle of performance footwear.