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Next, the choice of exercises is critical in a properly developed push up workout. If you fail to account for the fact that you will need adduction of the shoulder to get a complete chest contraction and only pick exercises that keep your hands separated apart, you will not get an optimal chest workout. Here I cover three versions of a pushup that will create relative adduction of the arm that will activate your pec muscles better than ever.

As for the specific exercises, it’s important that you take each one of them to failure as noted above. We simply cannot define how many reps are supposed to challenge every single person in a certain variation of a push-up. Instead, by programming reps to failure you can be sure that the effort level is going to be what is necessary to spark new changes in strength and muscle growth from doing the workout.

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