How to Get a Massive Chest with Only Push-Ups

Do you know how to get a massive chest with only push-ups? If you think you can simply cramp up hundreds of push-ups in one workout and hope for the best, that is just not how it happens. You should have different variations of the traditional exercise to target your body in multiple angles, forcing muscle growth stimulation. This is how you do it.

Push-ups are a classic bodyweight exercise that’s great for building upper body strength. The push-up is one of the most traditional bodyweight exercises a person can do and also one of the most well-rounded to build upper body strength. There are also many push-up variations, which makes this exercise arguably the best bodyweight movement that you can do anytime, anywhere.

Regardless of age, sex, or current fitness level, incorporating push-ups into your workout routine can offer a myriad of benefits. Push-ups not only serve as a great indicator of upper body strength but also gauge your ability to generate maximal force relative to your body weight. While the question of how many push-ups one should be able to do for optimal physical fitness arises, it’s essential to consider various factors that contribute to individual performance.

So why not make your home chest workout focused on push-ups and some of its variations? That is what this article is about. The information is based on a video shared by the YouTube channel WORKOUT.

Let’s dig in.

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How to Get a Massive Chest with Only Push-Ups

The exercise consists of 10 push-up variations. There is not a set number of reps you should aim for, but rather a time.

Each exercise should be performed for 30 seconds followed by a 5-second rest between movements.

Remember to maintain proper form and listen to your body. These variations target different muscle groups, providing a well-rounded upper body workout.

Here is the push-up workout that will give you a massive chest.

1. Kneeling Push-up: Start on your knees, hands slightly wider than shoulder-width apart. Lower your chest toward the ground, keeping your body straight, then push back up.
2. Kneeling Push-Up Row: Perform a kneeling push-up, then, at the top, lift one hand off the ground, pulling your elbow toward the ceiling in a rowing motion. Alternate sides.
3. Kneeling Rotational Push-Up: After each push-up, rotate your body, lifting one arm toward the ceiling, creating a side plank position. Alternate sides with each repetition.
4. Diamond Push-up (on knees): Form a diamond shape with your hands beneath your chest. Perform a push-up on your knees, targeting your triceps and chest.
5. Fly Push-up: As you descend, extend your arms out to the sides, then bring them back in as you push up. This engages your chest muscles more intensely.
6. Reverse Push-up: Lie on your back, hands beside your shoulders. Push through your palms and lift your body, engaging your triceps and lower back.
7. Spider Crawl Push-up: Perform a push-up and, as you rise, bring one knee toward the elbow on the same side. Alternate knees with each repetition.
8. Hindu Push-up: Start in a downward dog position, lower your chest toward the ground, arch your back, then push back up to the downward dog position.
9. Push-up to Side Plank: After each push-up, rotate into a side plank position, stacking your feet and lifting one arm toward the ceiling. Switch sides after each push-up.
10. Archer Push-up: Widen your hand placement, and as you lower, shift your body toward one side, bending that arm more than the other. Push back up and switch sides.

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After those 10 push-ups, you will also perform two pec stretches.

• Kneeling pec stretch
• Standing pec stretch

The kneeling version has you stretching both sides of the body for 30 seconds. The standing pec stretch will have you stretching one pec at a time, so use 15 seconds for one arm and 15 seconds for the other.

And that is the entire workout. You can watch the video below to see how to perform each of these exercises that make up this home chest workout with only push-ups.

The Perfect Push-Up Workout for Every Fitness Goal

The frequency of this workout depends on various factors, including your fitness level, overall health, and individual recovery capacity. As a general guideline, you could aim to perform this workout 2 to 3 times per week, allowing at least one day of rest between sessions.

However, it’s crucial to listen to your body. If you’re a beginner or new to these exercises, start with 1 to 2 sessions per week and gradually increase as your strength and endurance improve. On the other hand, if you’re an experienced and conditioned athlete, you might be able to handle 3 or more sessions weekly.

Always prioritize rest and recovery. Overtraining can lead to fatigue, increased risk of injury, and hinder progress. Pay attention to how your body responds to the workout, and if you experience excessive soreness or fatigue, consider adjusting the frequency or intensity.

Source: CrossFit Inc

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Additionally, it’s beneficial to incorporate variety into your fitness routine. Combine this upper body workout with other forms of exercise, such as cardiovascular training and lower body workouts, to create a well-rounded fitness program.

As always, consulting with a fitness professional or healthcare provider is advisable, especially if you have any existing health conditions or concerns. They can provide personalized recommendations based on your individual needs and goals.

In essence, push-ups serve as a versatile tool for enhancing upper body strength and overall fitness. The complexity of factors influencing push-up performance adds richness to the fitness narrative, promoting a holistic approach that considers the interplay of various elements. Ultimately, the goal is not merely to meet predefined standards but to cultivate a sustainable commitment to personal well-being, recognizing that every step toward improvement is a triumph in itself.

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