Training for a wider defined chest

If you can incorporate more push-ups in your chest workouts, you will notice more strength, more size and most importantly, more looks! Do each of the following exercises to failure 3 times a week

1. Push-ups
Purpose:
To strengthen the muscles of the entire upper body with special emphasis on the chest (pectoralis major/minor), front of the shoulders (anterior deltoid), and the triceps (triceps brachii).
Execution:
• Lie down on your stomach with your hands on either side of the shoulders and your fingers spread.
• With your feet together, get up on your toes by pushing your upper body away from the floor until your arms lock at the top (exhale).
• Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the floor in between.


2. Incline push-ups
Purpose:
To target the muscles of the upper chest (pectoralis major).
Execution:
• Place your hands on a step or stair and lie face down on your stomach with your hands on either side of the shoulders and your fingers spread.
• With your feet together, get up on your toes by pushing your upper body away from the step until your arms lock at the top (exhale).
• Slowly lower yourself back down to the floor making sure to keep the entire body straight like a board (inhale), and then repeat without letting your upper-body touch the step in between.

3. Isometric push-ups
Purpose:
To improve the endurance of the chest muscle fibers (pectoralis major/minor) with some emphasis on strength and stability in the shoulder joint as well.
Execution:
• Lie down on your stomach with your hands on either side of the shoulders with your fingers spread.
• With your feet together, get up on your toes and lift your body about 3 inches off the ground.
• Now HOLD THIS POSITION and do not move for as long as you can!
• Remember to keep breathing consistently throughout and try to hold the position a little longer each time.

4. Close-grip push-ups
Purpose:
To develop the muscles of the chest (pectoralis major/minor) and the triceps (triceps brachii).
Execution:
• Lie down on your stomach and place your hands on either side of the shoulders with your fingers spread.
• With your feet together, get up on your toes and push your upper body away from the floor until your arms lock at the top.
• From there, move your hands directly into the centre so that just the thumbs and index fingers touch.
• Slowly lower yourself down to the floor making sure to keep your elbows tucked into your side (inhale).
• Just before you are about to touch the floor, push back away towards the ceiling(exhale) and then continue like that until your desired repetition range is achieved.