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How to get fully developed chest and shoulders with pushup variations?

Updated on April 7, 2012

Please let me know how to increase the number of pushups and get a fully developed chest, shoulders, trapezius, and the upper head of triceps? Also what are the best primary pushup positions to burn fat on chest? When I do biceps or triceps, the next day I avoid doing push-ups or any other exercise. I just go for 2 to 3 km jog everyday. What would you suggest to burn the fat near the nipple area because I have gained some amount of mass? By that, I just want my arms to remain bulky to look big and just want to get near to ripped for my other body parts.

Increasing the number of pushups depends on how regularly you do them. If you do your pushups thrice a week, then on every first set of your workout try to do 4 to 5 more. I am sure you will be able to add 20 to 30 more pushups per stretch in just a month’s time. It really works.

Old man's pushup challenge while on a cruise.
Old man's pushup challenge while on a cruise. | Source

Developing chest, shoulders, trapezius, and upper head of triceps

If you do the below-mentioned variations, then you will get a fully developed chest, shoulders, trapezius, and the upper head of your triceps as well along with the upper abdominal muscles.

Jim doing one-legged pushups on his visit to India
Jim doing one-legged pushups on his visit to India | Source
Pushups can be done anywhere. Even at home or in the office in the breaktime
Pushups can be done anywhere. Even at home or in the office in the breaktime | Source

Incline and decline pushups, wide hand pushups

By incline and decline pushups, it means that you don’t have to increase the angle of your legs in incline or your arms and chest in decline by more than 30 degree or it would not work the chest and will put more emphasis on shoulders. In incline push ups, put yhour feet on a slightly higher stool or cot and your arms will finish a little below your neck not like a normal pushup where they finish at your nipple and in case of decline put your feet on the floor and put hands on the stool instead and arms should be slightly below the nipple and do two sets for each type and after finishing with close hand pushups, i.e., your arms are at shoulder width and then increase the distance between the arms and do wide-hand pushups. This will help develop a great upper body.

Villagers doing clap pushups
Villagers doing clap pushups | Source

Primary positions to decrease fat from chest area

Do decline bench presses or parallel bar dips for lower chest and the reduction in total body fat will accompany reduction in that troublesome lower chest area of your however parallel bar dips and decline bench presses will specifically target that area and if still they don’t make that fat disappear and make the muscle more visible and hard, then you must be taking the wrong diet i.e. low on lean meat and protein and high on fat and carbohydrates (provided you are actually running 2 to 3 km).

Pushup variations - complete upper body workout.
Pushup variations - complete upper body workout. | Source

Learn how to increase the number of pushups in this video

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