Most guys think that in order to build a massive chest... you have to bench press. Nothing could be further from the truth. Some guys think that to build round, bulging shoulders... you need access to a shoulder press machine. Wrong again. And some guys still believe that the best way to build thick, horse-shoe shaped triceps is with dumbbell kick-backs.
But what if I told you that you could build a massive chest, broad shoulders and sleeve-stretching triceps without ever leaving your basement? Wait, it gets better. What if I told you that you could completely transform your entire upper body with just one exercise? You probably wouldn't believe me... but it's true.
There is one exercise that is brutally effective at adding slabs of new muscle to your upper body. And best of all, the exercise requires no equipment and can be done anywhere. I won't keep you in suspense any longer. This "miracle" exercise is the good old-fashioned push-up.
Now, don't jump to any conclusions just yet. A lot of guys think this exercise is too basic or too boring. Let me tell you this: The push-up is the ultimate upper body exercise. Not only will you build up your chest, shoulder and tricep muscles, but you'll also add tons of raw strength.
Here's proof: Herschel Walker, a former NFL running back, was famous for his unique home workout programs. He was known for doing hundreds if not thousands of push-ups a day. In fact, Hershel Walker had never seen the inside of a weight room until he went to college. The very first time he tried to bench press, Herschel benched 375lbs for a single rep. He was also able to do 225lbs for 24 reps.
Commercial gyms are littered with guys who bench press all day long. Yet very few guys can bench press 375lbs. If you have any doubts about the effectiveness of the push-up, that story should change your thinking.
Variations
There are quite a few variations that you can do. Some variations make the exercise easier. Some make the exercise more difficult. Still others change the focus of the exercise.
Here are five of the most common variations. If you want a strong chest, bulging shoulders and massive triceps... I suggest you start hitting this exercise hard.
Variation #1: The "Girl" Push-up:
This is done just like a normal push-up except that you put your knees on the ground instead of your toes. This makes the exercise easier.
Variation #2: The Incline Push-up:
For this variation, you put your feet up on a block or a couch in order to put your feet in an elevated position. This makes the exercise more difficult and works the upper pectorals.
Variation #3: The Triangle Push-up:
This variation puts more emphasis on the triceps. For this exercise, instead of putting your hands shoulder width apart, you put your hands right next to each other, forming a triangle with your thumbs and forefingers. Then you lower yourself slowly, touch your nose to the inside of the triangle, and return the starting position.
Variation #4: The upside-down push-up:
This variation will blast your shoulders. For this variation, you start in a hand-stand position with your feet resting against the wall for balance. Then you push your body (in a vertical position) up and down.
Variation #5: The one-arm push-up:
This is the king of all push-ups. The one arm push-up forces you to move your entire body using just one arm. To start, spread your legs wide for balance. Get in the starting position and fold one arm behind your back. Slowly lower your body and push-off the ground using your working arm to return the body to the starting position.
Not many guys can do a one-arm push-up and this is truly a feat of strength.
Work hard at the push-up and these variations and you'll experience phenomenal new strength and muscle gains in your chest, shoulders and triceps.
Matt Marshall is the author of the Tried and True Fitness blog - a site that reveals time-tested methods for building muscle, burning fat and achieving optimum health.
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