Clapping Push Up

Clapping push ups should not be attempted by beginners, but they are a valuable tool for someone who wants to take their fitness regime further. To successfully complete a clapping push up you must push off the floor with greater force, enabling you to get your hands up to clap and then back down quickly. A useful piece of advice is the initially try this on a softer surface just in case it goes wrong and you faceplant on a hard floor!

Weighted Push Up

Weighted push ups are also for those who want to integrate changes to their chest workout routine once they have experience. Adding more weight simply makes the push up more difficult, making your muscles work harder and increasing chest gains.

Barbell

Barbell Bench Press

From newcomers to gym junkies, you’ll struggle to find someone that doesn’t have this exercise as part of their workout routine. A simple exercise that only requires a barbell and some weights, why not try it yourself? Lie on the bench with the barbell across your chest and push up and down in a fluid motion. Form is important here, so don’t ‘row’ with your arms. If you keep them steady and strong then your chest muscles will reap the benefits.

Low-Incline Barbell Bench Press

A simple adaptation of the barbell bench press, raising your bench really makes the exercise more difficult and intense. It may be difficult to get the hang of this adjustment at the start, but the results are well worthwhile.

Dumbbell

Flat Bench Dumbbell Press

An effective way of isolating chest muscles during a workout is by using dumbbells rather than a barbell. Controlling the motion and ensuring that the weights stay straight is much harder when free weights are in both hands. Once you nail this technique your chest will really increase in size and strength.

180 Degree Twisting Dumbbell Press

Slightly changing your technique when doing a traditional dumbbell press can greatly increase the intensity on your chest muscles. A simple way of doing this is by introducing a 180 degree turn when you are lifting and dropping the dumbbells. Changing up your technique will work different muscles in your chest.