The plyo push-up
The plyo push-up in other words the ultimate push-up to get you looking jacked. Simply start in a traditional pushup position, lowering yourself until your chest is about an inch from the floor. Then explosively push yourself up so that your hands leave the floor as your body rises into the air, clapping your hands in midair. Once you’ve completed one rep you want to use the momentum from the previous one to begin your next.
Dumbbell bench press.
Your starting position is lying on your back on a flat bench with a dumbbell in each hand with you palm facing away from your face. Power the weights up straight over your chest using your chest to push the dumbbells up, squeeze the weights together at the top for a second, and then slowly lower the weights down to shoulder level before beginning your next rep. Aim to use heavier weights and less reps to add serious mass to your pecs.
Tip: especially if you’re using heavier weights don’t simply drop the weights to the side of you once you’re done as you can seriously damage your shoulder this way; instead lift your legs from the floor bending at the knees, then twist your wrists so the palms of your hands are facing each other and place the dumbbells on top of your thighs before getting up.
Another great push-up variation to blast your chest. Elevate your feet on a box, step or even bench and get into a pushup position. Slowly lower yourself down, pausing at the bottom, and then power yourself up concentrating on engaging your chest throughout the whole move. Too easy? Get your workout buddy
to place a weight plate on your back or if you’re working out solo wear a weighted vest. Just be sure to not let your lower back sag at any point.