Close Grip Pushup
Lastly, you could substitute a close grip pushup if you’re working out at home with limited equipment.
For this exercise, start by laying on the floor face down. Now position your hands near your ribs with your elbows tucked in at your sides. From this starting position, perform the pushup as normal.
If you have a pair of dumbbells, you can place them side by side to replicate the hex press grip during your pushups. And wrap a resistance band around your back to make it more challenging.
Hypertrophy Training Program
The plate press is an excellent addition to your chest day workouts. But if you really want to reach your fitness goals, you need a complete resistance training plan designed for muscle gain.
In order to maximize muscle growth (aka hypertrophy), you should adjust 10 specific training variables. Check out my free hypertrophy training program to see how to optimize your workouts.