Push–ups, like all calisthenic exercises, are only as effective as one’s bodyweight or ability to lift one’s weight. However, there are many ways to regress or progress bodyweight training.
Athlean X creator Jeff Cavaliere recently shared push-up workouts tailored to beginners, intermediates, and advanced athletes to target the upper, middle, and lower pec fibers.
For each workout, perform one set per exercise to failure, rest for a few minutes, then complete two more rounds if possible. Data suggests training close to failure optimizes growth stimulus. (1)
Beginner Chest Workout
- Upper Chest: Knee-based pushaways
- Mid-Chest: Standard knee push-ups
- Lower Chest: Incline push-ups (upper body elevated)
- Inner Chest / Adduction: Knee-based twisting push-ups
- Explosive Power: Lateral knee plyometric push-ups
Intermediate Chest Workout
- Upper Chest: Prowler pushaways (on toes)
- Mid-Chest: Standard push-ups
- Lower Chest: Pseudo planche push-ups (forward lean)
- Inner Chest / Adduction: Standard twisting push-ups
- Explosive Power: Double-hand release plyo push-ups
Advanced Chest Workout
- Upper Chest: Decline wall push-ups
- Mid-Chest: Archer push-ups
- Lower Chest: Modified Hindu push-ups
- Inner Chest / Adduction: Crossover push-ups with band
- Explosive Power: Brock Shuffle push-ups
Building an Upper Shelf
Since the upper chest is typically the most underdeveloped, it’s likely best to start by targeting the upper pec, which is composed of clavicular and sternal fibers.
[The workout] starts with upper chest because you’ll need the most energy to perform it.
—Jeff Cavaliere
During traditional push-ups, the chest is directly over the hands, which biases the mid-pecs. Pushaways lockout with the arms overhead, pushing the body back rather than vertical. This mimics an incline pressing angle to bias the upper pecs. (2)
Mid-Pec Line
The sternal fibers, or mid-chest, are best emphasized with standard push-up angles, similar to a flat bench press.
Abdominal Head
The arms should angle downward to hit the lower pecs, similar to dips. Pseudo plank push-ups are standard push-ups, but with the body shifted forward.
Modified Hindu push-ups are similar to pseudo push-ups, but shifted slightly back during the descent by lowering and lifting the heels to add range of motion.
Horizontal Adduction and Inner Chest
Chest training isn’t complete without adduction — moving the arm across the chest for a full contraction. Twisting push-ups involve twisting the upper body from left to right, alternating with each press.
For the advanced version, attach a resistance band to a low anchor point. Grab it with either hand and bring the band across the chest toward the other hand after performing a push-up. Perform another push-up and repeat.
Explosive Chest Training
The final exercise is plyometric push-ups to recruit fast-twitch fibers and enhance explosiveness. Beginners can develop explosive power and strength by descending into a push-up and explosively pushing through the concentric so that the hands come off the floor.
Intermediates can do the same with a clap when the hands have parted from the floor at the top of each rep. The Brock shuffle involves explosively crossing the opposite leg underneath and balancing on one arm.
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References
- Robinson ZP, Pelland JC, Remmert JF, Refalo MC, Jukic I, Steele J, Zourdos MC. Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports Med. 2024 Sep;54(9):2209-2231. doi: 10.1007/s40279-024-02069-2. Epub 2024 Jul 6. PMID: 38970765.
- Chaves SFN, Rocha-JÚnior VA, EncarnaÇÃo IGA, Martins-Costa HC, Freitas EDS, Coelho DB, Franco FSC, Loenneke JP, Bottaro M, Ferreira-JÚnior JB. Effects of Horizontal and Incline Bench Press on Neuromuscular Adaptations in Untrained Young Men. Int J Exerc Sci. 2020 Aug 1;13(6):859-872. doi: 10.70252/FDNB1158. PMID: 32922646; PMCID: PMC7449336.
Featured image: @nick_leyden on Instagram
