5 Push Up Variations For a Bigger Chest (At Home)

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In this video I explain how I work my chest from different angles using 5 different push up variations. These work the chest in its entirety, same as when you use the different equipment at the gym (barbell, incline bench, dumbbells, cable cross over, etc.).
I think where a lot of people go wrong is they think the only way to advance their push ups is to do higher and higher reps. I mean, don’t get me wrong, it’s great to build up endurance, but if you want to build up your pecs aesthetically with calisthenics, you'll want to use push up variations that hit all the angles.
Here are the 5 main exercises I use and the corresponding weight lifting exercise they emulate:
1. Standard Push Ups = Flat Benchpress
2. Decline Push Ups = Incline Benchpress
3. Incline Push Ups = Decline Benchpress (or Dips)
4. Close-grip Push Ups = Close-grip Presses
5. Wide-grip Push Ups = Dumbbell Flys / Cable Crossovers
Using the above exercises while strategically adding reps and/or weight can produce great results just like if you were going to the gym.
I hope this video is helpful. Let me know if you want to see more videos like this one!
-Ryan

[@kunaltrivedi11]

Yeah, I would like to know more about developing Back muscles

[@allabifhg]

get a metal chair and do chair dips

[@cherylrobaczewski9303]

Would love to see videos like this for all muscle groups like you mentioned (back, legs, core, etc.)

[@brunoserpa1130]

Would be nice see a version of this video for a bigger back

[@gnarlsdarkley]

Last year when I started with Calisthenics your channel helped me quite a lot. Now, a year later, I'm a certified Trainer myself and I can confirm and forward most of your videos to everyone. Keep up the good work. Also a late thanks for the Overcoming Gravity review! Got it because of you. It is a really good read and worth it

[@MinusTheGym]

gnarlsdarkley thanks! And congrats on becoming a certified trainer :) Who did you go with? NASM? ISSA? I’m just curious. I’ve always been certified through ACE.

[@gnarlsdarkley]

@@MinusTheGym Thanks Ryan! I got a Job in a Fitness Studio which has a cooperation with ereps.eu . My Studio was offering the licenses for some employees and I was lucky and did qualify. So it was kinda an intern license on ereps standards

[@cookkieswithmilk6278]

back and shoulders would be much appreciated

[@PrayingWarfare]

@Thejas K R Inverted rows, pull ups

[@qin3795]

@Thejas K R I can just immediately tell you have no idea what you are talking about. A. Weighted push-ups for back? Really? B. You really think your body notices a difference if it's being loaded by your bodyweight or the weight of iron plates?

[@anthonyy4345]

@@qin3795 I think he's talking about Ryan making similar videos with other body parts

[@alpuneri2344]

I would love for you to turn this into a series with back/shoulders/abs etc, covering different body parts. Great job as always

[@wm8946]

Thank you so much, your exercise routines are a great help to me.

[@srirammadhavan5994]

Need more Back bodyweight workouts plz

[@tayfunnaghiyev]

Pull up, australian pull up.

[@arunstalii3666]

I want a video on strengthening the core and correcting the anterior pelvic tilt which causes lower back pain.

[@justinroundy9189]

Yes, I definitely want to see more of these videos. Great information.

[@bradical333]

Best calisthenics channel out there, keep it up man. Yur awesome

[@garyroberts3014]

Killer video - Yeah do the video for back development! Although I wish I had found this channel earlier, I probably wouldn't have been motivated to really go for it, because I only recently met a girl who makes me wanna be a better 'me' for her - and for me. So, now that I'm watching your backlog of videos, I have the pleasure of watching 2 or 3 in a row and learning, as well as gaining a more overall understanding of exercise form PLUS getting more motivated...you rock, Ryan.

[@joemerino8218]

This is the channel I just love to follow. Week after week of great content.

[@cipriantodoran1674]

Thanks for this post. How to work the biceps with no equipment, not even a suspended pipe is what I would love to see. Not sure if there 8s someone else with my routine, which is: day 1 - chest and triceps, day 2 - legs, abs, core and lower and upper back, day 3 - biceps and shoulder, day 4 - no exercise, day 5 - full body isometric work out and jogging, day 6 - full body isometric work out and jogging, day 7 - rest - - - what do you think if this no equipment routine? Is it possible to do videos for all the muscle groups I am working on this way? Thanks again.

[@nakkanful]

Great video. Very clarifying

[@frankheim4060]

I do most of these, except rings. Improved development. Thanks for your videos, well described.

[@maohuerta]

Thank you for your work ! Love from México 🇲🇽

[@nicokart6632]

Thank you very much for making these videos. These videos have really helped me get better and healthier.

[@nattyjosh22]

Thank you Ryan for another brilliant video. Please please please educate me on the back, core and even the legs 🦵. 🙏🏻🙏🏻🙏🏻 😊

[@nybjustkeppriv6546]

Brill as always, cheers. Do the legs next! As you said, legs are not as simple and erbody's talking about the upper body, but there is lack of good content on legs.

[@aluen9631]

Excelent as always!

[@hermitcell8568]

Great video I will try ball these,Thanks I subscribed to your channel

[@Starolfr]

Yes, please. More like this one, as well!

[@SuicidialDolphin]

hell yeah!! a back and shoulders guide would be awesome!! hitting that bell just for that!

[@renematosjr]

Yes more videos like this( back, core and legs). Thanks☑️

[@marvelleonline]

Calisthenics athlete: I don't focus on legs because my body is then lighter so I can do more reps and manouver better! Also calisthenics athlete: Now that I'm stronger in the basic movements let me put on a vest and weighted belt so I can do the same with more weight on me!

[@Yourfriendinendtimes]

The piano with the fur throw on the seat is such a good unexpected classy flex

[@paullemay3218]

Awesome information. Thank you for sharing. 🇨🇦👍

[@TheHumanBodyTalk]

What a great video. I gonna break this down in a video! 🔥🔥🔥

[@noerosales8862]

Awsome, it really helps me out. Great simple to understand and do at home. Thanks.

[@Qoda]

This is exactly what I've been looking for. Thank you!

[@amboydpalaboy5543]

Thanks for the video. I will folloe the steps.

[@mikecurtis11]

Thumbs together, square instead of diamond was a very helpful tip to get less triceps, more inner pec. Thanks!

[@vishnumohan1034]

Thank you Ryan for the great content. Love to see more videos on exercises for the back and core muscles.

[@damianmackowski8819]

Thanks for amazing and useful informations! I'm looking forward to seeing from you about core and lower back exercises. Take care

[@smackdatascot]

Strength over size for me is the goal. Thanks for the great videos. :)

[@tedereTSSK]

Thank you. Appreciate it.

[@jamiegladstone6723]

I'd love to see some core specific exercises 🙏🏾

[@roadsmaycross]

nice video, I am interested in such videos about legs, back and shoulders :)

[@rajulal7251]

I really love him because of his amazing content

[@souvikchatterjee7400]

Great video Ryan👍 Can you please do a full series for back, shoulder,arms legs

[@danielquaglia5761]

great video!!!

[@Hadhoudtn]

It could be an amazing series of videos : Chest then back then core and finally legs (you can do trapz and delts if you want to)...That would definitely be useful specially for people like me who follow a P/P/L routine at home :)

[@avechristusrexchristisking]

That thumbnail though 😂

[@KIRA-h1w]

Jony sins vibes

[@tusharshah62]

Astronaut, doctor, plumber.. and now ... push-ups expert!!

[@rajeswarroy7905]

Nice sir. Sir please make a tutorial for ring muscle up

[@LolEPop]

Thanks! very helpful and informative :)

[@pilarwhitworth3777]

Hi Ryan, just discover your channel. Great videos and explanations. Have you considered calisthenics to help prevent injury and increase resilience and performance for runners. I would be very interested in those. Keep up the great work

[@irvingglemaud2783]

I've been thinking about this at home. It's hard to implement though, because my current routine is more focused on building strength instead of mass and I don't think I can do both without seeing less results in both departments. Btw, thanks for the one-handed push-up progressions--it worked great for me 👍👍

[@vineetchand4534]

Yes we want to see more viedo

[@techiesithastobetechies.8531]

thx 4 the vid, just in time!

[@snoo333]

thank you

[@umutiplikcioglu]

Core and back would be great. And what about rep and sets? More information on that would be much appreciated. Great video.

[@muhfarisyah]

please do other muscle group 👍, nice work Ryan!

[@scottcohen7446]

Would be great to see a video on developing back from all angles

[@uomolercio]

Please do the back too

[@SzekelyPerspective]

I'd like to know how I can simulate a swimming routine, since I haven't been able to swim since February and it was great for my scoliosis.

[@nottoCS]

nice video , you can do one about core

[@ryanjm]

What is the recommended rep count for pushups?

[@shuangchen7656]

Do you have a basebar whole body workout video for beginner? I tried your basebar workout but it's a bit too difficult to me

[@tmac2368]

Back and shoulders 💪💪

[@averylaeria111]

Yes for core too

[@jabeavers]

I would like to see more, yes!

[@jussman8861]

Ryan I have looked through your vids and don’t see anything on supplements or pre-/post- workout foods, shakes, etc. Do you have any recommendations on this? Thanks for your vids, I built a chin-up bar and am starting to follow your workouts.

[@renematosjr]

Also your thoughts on crescent moon push ups by Steve Maxwell. Thanks again ☮️

[@NathanPMV]

Would like to see a video on back exercises pleassee

[@venkyr6070]

Good video, thanks. Calisthenics are not good workout for legs??

[@MinusTheGym]

Venky R thanks! And calisthenics is good for leg strength (to an extent) and definitely mobility, but not so much size and aesthetics. Unlike weight lifting where you can increase weight in measurable increments, the only way to increase muscle size with bodyweight leg exercises is to do higher volume (more reps and sets). Unilateral exercises like pistols don’t do much in terms of gaining mass.

[@dariorox1]

Yay now I've got confirmation that I do the right things, I do all of those except trx flies

[@tobiasstockenhuber5661]

Yeah make it a little series for every muscle group in the body

[@ashvindeokar8648]

Pls do a video on shoulders too

[@averylaeria111]

Yes for the back

[@macitsametalmaci195]

Thank you so much 🙏 Could you please, Can you open Turkish subtitle for your videos:)

[@mindmagic777]

Ring push ups are also a great chest builder

[@MinusTheGym]

They sure are!

[@JamesSmith-hq4mx]

I like the video though I have a question what's the best way to do weighted push-ups? because I use a backpack for weighted pull-ups but the weight is all in the bottom and couldn't have weight stacked on one spot be bad/dangerous for push-ups? I don't really know I just want to do them properly

[@cheerfulheartdeepmind685]

Pseudo planche push ups!!! On your knuckles... this will bring the chest out crazy!!! Slow with good eccentric form 2 to 3 sec each rep and because of the leverage, your chest will grow crazily... even more than 200 lbs bench presses... this exercise if done properly, is way more harder than dips.... to anyone reading this: please do this exercise instead of regular push up (do it on your knuckles) your rep number will drop dramatically at first, but in time, you will increase quickly and you will definately see your pecs!! Add other varieties especially decline push ups on knuckles and dips👍

[@CaffeAddict]

I am 69 and have shoulder pain every time I do push ups. My wrists also hurt if I push up with open hands so I do with closed fists instead. Any suggestions as to what type of body weight home exercises for the upper body I could do without hurting the shoulders?

[@TheSquishypigly]

how many sets makes these worthwhile?

[@thedon9670]

Ryan, wondering what your thoughts are on muscle confusion? The theory that basically all bodybuilders subscribe to is that your muscles will get used to the same exercises and will stop growing. By only doing pushups for chest (even with subtle variations), then surely you are creating a situation where your body will stop responding after a while? Thanks

[@MinusTheGym]

The Don yep, but I know it as the “shock principle” from Arnold’s encyclopedia of modern bodybuilding. If you use the 5 push up variations as is with no variation whatsoever you’ll definitely plateau. That’s inevitable. But if you make slight changes you can kick start more growth. For example, if you’ve been doing your decline push ups with hands on the floor, elevate them on books or parallettes for a deeper ROM. Or on close push ups, change it up with diamond push ups after a while. Small changes like that can go a long way. And of course, eventually advance beyond push ups and start working on L-sit/V-sit, planche progressions, and other advanced pushing movements to further develop the chest and shoulders.

[@montekristo643]

core and back would be very much appreciated

[@Blueissuperior]

Awesome

[@goodyeoman4534]

One-arm handstand push ups on a swiss ball floating in water - with a weighted vest.

[@marcosaguilera5010]

Really useful variations to try. And I am interested in building nicer legs...so, I would like more exercises on that, please.

[@ziokoki1981]

5:14 what’s that on your right?bench?

[@MinusTheGym]

That’s the BaseBench by BaseBlocks

[@mayukhsen8195]

Here is a true word of wisdom from a guy who benched 405lbs the first day he ever benched. All thanks to a long history of push ups. The only two things I did are one arm push ups feet shoulder width apart with a slow negative and fast positive and regular full rom push ups. The fact is, anyone who can do 100+ full rom non stop push ups in 120 seconds, HAS A HUGE CHEST AND TRICEPS AND SHOULDER THAT STANDS OUT. They can also bench between 1.5-2 times their bodyweight. I grew up in an environment among bad people where being big and strong was mandatory, we used to train to be strong and win fights. We would eat to be heavyweights and workout to do at least 100 push ups before failure. At age 19, 102kilo and 5ft11inches, I could do between 101-105 push ups in 2 minutes, FULL RANGE OF MOTION. Feet together. 26 pull ups strict. 200 squats in under 4 minutes. Majority of my bodyweight was muscle. The day I joined a gym..... People weren't buying I am a noob. This was our routine for each exercise, and we would train after we were recovered from the last time but at least twice a week. Legs once a week. We would do sets till failure with 30 second between sets, only full range of motion. Until we couldn't get any reps in. I bench heavy these days but a set till failure of push ups pull ups and squats before breakfast is still a must everyday thing in my life.

[@MinusTheGym]

Wow! So you’d train at least twice a week, but not every day, right? And you’d do sets til failure, resting 30 seconds between, until you couldn’t do anymore. And the goal was to get to 100+ straight push ups in a single set? That’s crazy. Did you train pull ups the same way? What was your goal for pull ups? 25 straight? I’ve been really digging high volume training lately so I find your comment very intriguing.

[@mayukhsen8195]

@@MinusTheGym Yes sir. You described the routine perfectly. Yes all three exercises were trained the same way. My goal was 50 straight strict pull ups lol. Still chasing it. Kind of. I dont know whether doing one set to failure daily counts. Basically my motivation was fear, it wasn't recreational at all. I do agree that training heavier has its unique benefits but my goal was simple, 100+kilo bodyweight and majority of that had to be muscle. High volume calisthenics is super good for your heart. I recommend a slower tempo right before the end of both the negative and positive part. I gotta say though, squatting 185kilo as my max at the first day in the gym was well worth the joint pains.

[@mayukhsen8195]

@@MinusTheGym Sometimes we trained everyday btw, it depends on how recovered we felt. Me personally I tried doing it everyday and made very steady gains. I would do 2 sets of one arm push ups everyday though. Amrap. Thing is, training once in 72 hours was mandatory. Doesnt matter if you are recovered or not.

[@Turntonow]

High volume of reps of Hindu pushups work a variety of muscles ? Would you suggest that ?

[@michaelcolbourn6719]

That's a very lascivious stare in the thumbnail 🤣

[@MinusTheGym]

😂 just working on my Johnny Sins pose

[@emilefredericks6326]

I find it more difficult doing close grip push ups. Any idea why that might be?

[@Frankienoname0]

So... does it scratch at a level 6 with deeper grooves at level 7? Must have missed that part. I gotta watch again.

[@lukehopson2840]

Back and core :)

[@PsychoholicSlag83]

Can I use two bricks as parallettes or it's not recommended?

[@Isick-yx3bn]

What I used to use was a price of pvc pipe between 2 bricks for each hand.

[@jamesdunn4754]

Yeah, it doesn't matter

[@PsychoholicSlag83]

@@jamesdunn4754 thanks. I've been using bricks, but was worried that the "grip" could hurt my wrist in the long run. Anyway, as soon as I have two equal sized kettlebells I'll use those

[@ArvindBhave]

Reps and sets please?

[@matthew2712]

my shoulders crack when i do deep push ups with neutral grip, why does that happen?

[@nikhilsrl]

Ryan, since you mentioned, calisthenics and legs don't go hand in hand, wondering what are the alternatives.

[@MinusTheGym]

nikhilsrl yeah, the only way you’ll put on any substantial mass with bodyweight leg exercises is if you do very high volume and make use of plyometrics (jumping exercises). So it IS possible to have big wheels with calisthenics but it will take lots of time spent on high-volume training. The alternative, of course, is to go with weighted leg exercises. This would mean using dumbbells, barbells, kettlebells, a weight vest... any of the above. Bands are also great to use for legs. I’ll talk about this in more detail in an upcoming vid

[@nikhilsrl]

@@MinusTheGym Thanks Ryan. I think I will go for weights. Don't have the time for high volume.

[@yandoddge]

back and core

[@gopeshyadav7683]

Please, don,t mind but you look like johny sins🤣

[@alexism.7101]

Finally someone else think this

[@mallufitzone7645]

Nice

[@abdulhafeezyusuf1421]

is it just me or does this guy look like johnny sins

[@rishikkeshsuresh3692]

same! lol

[@ArvindBhave]

How to programme this?

[@MinusTheGym]

Include all 5 push up variations per week. 3 or 4 sets of each is a good amount. One of my favorite split routines is a 5-day split of push, pull, legs, upper body, lower body. So within the push workout and upper body workout (across both of them) you’d hit these 5 variations each week. Hope that makes sense.

[@ArvindBhave]

@@MinusTheGym Appreciate your quick response! Thanks man

[@amoghpratapsingh4938]

brother plz help my chest gets sore and also gets strong but never see growth in mass.

[@lalithrao1035]

are you taking enough reset and consuming enough protein?

[@amoghpratapsingh4938]

@@lalithrao1035 off course thats basics otherwise my other muscles would not be growing my other muscles grow significantly but my chest does not

[@justinroundy9189]

Sounds like you need to ramp up the difficulty.

[@_r_u_n_]

Is it alright to do pushups everyday for a month ?

[@MinusTheGym]

Yeah, I did that with push ups and pull ups. You’ll eventually burn out, but I was okay for the first month and I actually gained noticeable mass from it. I did 100 reps per day of each.

[@_r_u_n_]

Thanks for the reply :) Been doing that for a week now.