The standard push-up is great for working the entire chest. To make sure we’re on the same page with how wide your arms should be, in a standard push-up your arms should be shoulder-width or just a few inches more. One of the most popular ways to modify the standard push-up is to add an incline to target the upper-chest. This is simple, simply put your feet onto an elevated surface. Incline push-ups are a great bodyweight exercise to target the same muscles you would on an incline bench press. The same works the opposite way. If you instead place your hands on the incline with your feet on the ground, this will hit the lower part of your chest, similar to decline bench press. These modifications now add 3 variations of bodyweight chest exercises. However, placing your hands wider or narrow open up an additional 3 variations for each of these types. Remember, wider-grip push-ups will hit the outer chest.
As always, we’ll include a few bodyweight chest exercises below. If you don’t know how to compile these into a good bodyweight workout, check out Verner’s 7-minute blast on Daily Spot. His program updates every day.