by Men's Health

Use this pushup variation to build your chest.

If you want to get the most out of the pushup, try the variation known as the "iso-explosive" pushup. It allows you to work your chest muscles maximally, even though you're using only your bodyweight. How? It's simple: You pause for 5 seconds in the down position of the movement, then push off the floor as hard and as fast as possible. The pause eliminates the elasticity in your muscles, forcing you to rely solely on the contraction of your muscle fibers--and not elastic energy--to push your body up. What's more, by pushing off the floor as hard and fast as you can, you active more fast-twitch muscle, the fibers with the greatest potential for size and strength gains. The result: You can build muscle and strength without the weights.

For 618 more moves to target every muscle and achieve your fitness goals (burn fat, add size, whatever!), check out The Men's Health Big Book of Exercises.

- Get down on all fours and place your hands on the floor so that they're slightly wider than and in line with your shoulders.

- Straighten your arms, and then straighten your legs, with your weight on your toes.

- Your body should form a straight line form your ankles to your head.

- Brace your abdominals--as if you were about to be punched in the gut--and hold them that way for the duration of this exercise. This helps keep your body rigid, and doubles as core training.

- Lower your body until your chest nearly touches the floor. Then pause for 5 seconds.

- Now press yourself up so forcefully that your hands leave the floor. Catch yourself, then lower and repeat.

Use This Move To Build Your Chest

Try doing 4 to 5 sets of 6 to 8 repetitions, resting for 90 seconds between sets. And be sure not to let your hips sag at any point during the exercises. If this happens, it means your form has broken down--and signals a weakness in your core.  You can tighten your middle and reveal your abs (yes, you have them!) with these six habits to chisel a rock-solid six-pack.

More From Men's Health:

- Build a Leaner, Stronger, Fitter Body
- 6 Exercise Machines You Should Never Use
- Look--and Feel--10 Years Younger

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