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Push-ups to build muscle mass
Last reviewed: 04.07.2025
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5 Push-Up Variations You Can Do Anywhere
Remember when you were in gym class and the teacher made you drop to the floor and do 20 push-ups? You probably thought he was a sadist and a tyrant, and you swore you’d never do another push-up again once you finally got rid of him. But think again. Push-ups are one of the most convenient ways to build your chest muscles, not to mention your shoulders, arms, and upper back. Here are 5 push-up variations you can do anywhere, anytime. Plus, you might run into your old teacher one day. You don’t want him making fun of your skinny arms, do you?
Your goal: 10-15 reps of each exercise. Focus on technique: straight back, tucked stomach and buttocks, continuous movement and full extension of arms.
- Standard Push-Up: Lie on your stomach with your hands shoulder-width apart and your fingers pointing forward. Push yourself up onto straight arms, resting your weight on your palms and toes. Lower and repeat. To emphasize your chest, place your hands wider than shoulder-width apart; to emphasize your back and triceps, bring your hands slightly apart so your thumb and index finger touch.
- Incline push-ups: Stand facing a wall about 70-100 cm away, with your arms straight in front of you. Place your palms on the wall. Slowly lower your chest toward the wall, keeping your legs and back straight.
- Push-ups with Feet on Chair: Supporting your body weight with your hands, place both feet behind you on a bench or chair. Lock your knees, keep your back straight, lower your chest toward the floor, and push up. Repeat.
- Chair Dips: Place two benches or two chairs with seats of the same height, shoulder-width apart. Kneel down, place your hands on the seats, and straighten your legs behind you to distribute your weight evenly through your hands and feet. Lower your upper body below the level of the seats, as low as you can without feeling pain. Hold for a second, then rise to the starting position. Repeat.
- Knee Push-Ups: (This is a challenging exercise. Warm up your muscles and focus on technique first.) Keep your back straight, rest your weight on your knees and palms. Keep your arms straight and shoulder-width apart. Slowly lower your upper body toward the floor, keeping your torso straight. Rise back to the starting position and repeat.