Home Chest Workout.

With many gyms around the world being closed currently due to the virus outbreak, I will be creating more content about how you can have effective home-workouts. Today, let’s start by discussing how you can use the push-up to train different regions of your chest. Live from my living room!
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As you can see in the first slide of the post, when you have your feet-elevated, you place more emphasis on the upper (clavicular) head of your pecs. With your feet elevated, you basically mimic an incline bench press since now the resistance of your body weight is more in line with the upper fibers of your chest.
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The opposite applies when you elevate your hands. With elevated hands, the resistance of your body weight is more in line with the lower fibers of your pecs. So you emphasize the lower (sternocostal) head more. It is worth mentioning that the push-up variation with elevated hands is easier to perform than when your feet are elevated because you are standing more upright. The more upright you are with push-ups, the easier the exercise becomes.
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Luckily, you can quite simply make different push-up variations more challenging by using a backpack filled with weights. If you do not own dumbbells or kettlebells at home, you can also fill your backpack with heavy books.