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Best Push-up Variation to Build a Big Chest


One of the best push-up variations I’ve found to build more muscle mass for the chest are wide-grip push-ups. If you include wide-grip push-ups in your training – and vary the basic training variables – you can make this often-overlooked exercise even more effective at building muscle.

Basics of How to Build Muscle
– Vary the angles in your training
– Vary the load (amount of weight used)
– Vary the volume (sets x reps)
– Vary the exercises
– Vary the tempo

In the video clip below, I show you how to incorporate wide-grip push-ups in your training and also modify:
– the load – by elevating the feet onto a couple bumper plates and using chains around the neck
– the volume – by incorporating a drop set to drive the total number of reps up to 20 for each set
– the angle – by progressively increasing the hand-width placement of the push-up with each set. This is the key to slowly accommodating to the width and easing into the intensity of the exercise. If you get to a width that is too wide for your shoulders and causes some pain or irritation – then move the dumbbells (or your hands) back to the position of the last set.

To make the exercise even harder and more intense, slow down the eccentric (or lowering) phase of the lift to a 3-second count.

Here is the best push-up variation to build a big chest.

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By on March 18th, 2014


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Comments (2)

  1. Posted by - Darren Moroney on March 25, 2014

    Hey Smitty

    It’s been a while since I visited the blog and I’ve missed some great stuff. There are so many ways to make a great exercise even more interesting and challenging. Thanks!!

  2. Posted by - scott bryan on June 4, 2014

    hay smitty
    when is your new strength dvd coming out?

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