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zakruti.com » Sport, fitness, workout » Jeff Cavalier
This Workout Will Completely Change Your Body

This Workout Will Completely Change Your Body

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Rating: 4.0; Vote: 1
It is possible to get a bigger chest with just pushups, but it depends on how well you structure your pushup workout and what variations of pushups you choose to do that will determine whether or not you will get a bigger chest from just pushups. In this video, I'm going to show you the perfect pushup workout that you can do anywhere and regardless of what ability level you are at now. I'm going to to show you a beginner, intermediate and advanced push-up workout that will take you to your limit and get your chest growing with no equipment required, guaranteed. Build a Bigger Chest With Just Pushups - Subscribe To This Channel Here - To start off, however, we have to take a look at some of the limitations that we encounter with other push-up workouts and it starts with rep prescription. This idea is inherently flawed due to the fact that it is far too difficult to recommend a workout that is based on a rep goal for pushup variations that doesn't account for different strength and ability levels. This is why I don't recommend people to follow simple, rep-based, pushup workouts like doing 100 pushups a day. If you aren't taking your pushups to a point of failure in each set, you are not accumulating the proper mechanical stress needed to grow your chest. Instead, you are just getting better at doing pushups. Add in the fact that a beginner may struggle with 10 pushups and an advanced trainee may not struggle at all with performing 50 well-executed push ups and you will see how difficult it is to throw an arbitrary number into a workout and expect the same results. Secondly, we have to make critical decisions on what exercises are going to be included in this perfect pushup workout. If you fail to account for the need of adduction of the shoulder in order to get a complete chest contraction and only choose exercises that keep the hands separated, you will be leaving potential muscle gain on the table. Don't worry, however, as I have included an adduction based exercise for all three levels of ability. As for the specific exercises that are included in the perfect pushup workout, it's important to note that each exercise needs to be taken to failure in order to get the most out of them. We simply can't define how many reps are going to be needed to properly challenge every single person in a certain variation of a push-up. Instead, by programming each pushup variation to failure, you can be sure that effort level is going to be what is the necessary spark for new changes in strength and muscle growth from doing the perfect pushup workout. It's also important to point out that just because you are performing pushups during this workout, that doesn't mean we aren't able to hit all three heads of the chest. With the proper exercise variation selection, we can target the upper, middle, and lower chest fibers in a single workout so that you never have to worry about whether or not you got a complete chest workout. By simply changing the position of the arms higher, in line with, or lower than chest height, we can do just that. We can hit the different fibers of the pecs more preferentially and therefore create a perfect chest workout. Throw in the fact that it is important to speed up what you slow down and therefore should include at least one explosive pushup variation in your workout and you will have a pushup sequencing that is second to none in effectiveness. Regardless of what ability level you find yourself at now, you have a complete pushup workout to use that will match your ability level and will help you to grow a bigger chest with just pushups. All it takes is some smart programming, proper exercise selection, and a lot of effort when doing the workout in order to grow a bigger chest with just pushups. As you complete these workouts again and again, you may find yourself moving up a level as your strength increases. Don't be surprised if you are a beginner and the workout soon becomes easy enough to where you can start taking a crack at the intermediate level.
Date: 2025-09-01

Comments and reviews: 20


So many exercises to failure. Pavel Tsatsouline has some solid arguments against failure. I always used to train to failure. Now I just save that for the last set on the last 2 or 3 exercises.
Recently stopped going to the gym after a decade as my interest shifted more towards calisthenics and his grease the groove principle has been incredibly useful for progressing towards planches and a proper tight L sit with an angle less than 90 with straight knees.
I like the way training to failure feels but I think there's a misconception with its definition.
Anyone reading heed my warning. Failure is when you can no longer hold perfect form to complete a rep. If you ignore your scapula you can easily get another 5 reps out of your push exercises and your rotator cuff won't last 6 months. Not leave yourself having to deal with lifelong shoulder issues because you define failure as being physically unable to continue.
Rep range does matter. if 10 reps is easy and you're pushing to failure around 25 reps you definitely want to find some variation that brings your failure rep down to 4 - 6 which is hard with bodyweight exercises. So if concentric training has been all you've ever done then static or eccentric movements will surprise you how much gains you can make just by asking the muscles to activate in a way they aren't used to.
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I can speak from experience - yes, you can build a bigger chest with just pushups. I don't doubt Jeff would agree: at some point you are going to have to introduce more than body weight. You will max out, and you will at that point just be overworking your joints doing far too many reps, and that pays dividends down the road, it's just inefficient training. Get the most out of your workouts, and there are so many videos here telling us exactly how to do that.
And incidentally: in a for fun competition with younger family last year I did 50 standard pushups, one for each year of my life (I'll be 50 this year, while they staggered in the 20s. Rep count should not ever be the goal, but it's fun to be fit, all the same. At the end I began doing them with legs up in the air. It is what it is, I guess.
Thank you for the video. Everyone can use more ways and methods of challenging themselves. And do not think that fitness has some kind of expiration date - it doesn't, barring chemical enhancement, which will make you a tired and broken old man more than anything else when you are older, and you will be older, eventually. And I will always include pushups in my training, it is a perfect exercise if done properly.
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Dear Jeff please do make a ppl updated workout including abs, forearms, traps and neck also. I got bands, barbell and dumbell, it would be best if you make the workout under those, also tell which exercise hits which compound muscles, so I don't worry about muscles left and do exercise for them separately. Also tell how many sets for each level beginner, intermediate and ig pro will do musclewise workout. Thanks you sir, each muscle in my body thanks you. You are a very good teacher
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athleanx Jeff- do you or your clients ever get clicking in your shoulders when doing push-ups My shoulder(s) constantly clicks with every rep. It doesn’t hurt but I don’t know what it’s about, or if there is a way to avoid it and/or if I should be concerned that it is causing damage Would appreciate your thoughts! Love your content.
Among a sea of people doing this now, you are still head and shoulders above the fray and remain best in class!
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at 7 of course we all started with pushups, pullups, sit ups then went to weights. At 66 I just do pushups now and my chest stays fully developed. I do them various ways around 3 sets total once a week. I also do slight inclines dumbbell presses. To many influencers promote over training. with 6 decades of consistent training I know natural athletes only need so much resistance training. anymore hurts your gains.
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71YO Started (restarted, doing PU’s several months back. could only do around 10. my 3 favorites are Diamond, slightly wider than shoulder, and with feet elevated (chair, etc. Last night did 32 Diamond. the other day 35 Wide. IF you adhere to doing them every day, you will get stronger and better. Goal 50/2 times daily! Main Goal. No More MB’s! Dedication Rules! To Your Success!
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How does Jeff do it Week in and week out I have been following his program for almost 3-years now. Practically every week there is something that shifts the paradigm. I love it! Darn you, Jeff! Darn you! Disclosure: I am 62-years old and am healthier now than I was in my early 40's thanks to Athlean X.
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Hi Jeff: Knowing that you were a trainer for the New York Mets, may I ask you, do you think young baseball players should do heavy bench presses I am wondering if heavy bench presses have a negative effect on shoulder mobility and so have a negative impact on baseball skills Thank You
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i dont understand why pushups are impossible for me! i kept reading how they were easy to master and how i would progress quickly - none of that happened. For six months last year i tried to do pushups and never managed to get past 10 except 3 or 4 times. i just dont know why
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I could rock out about 80 standard pushups about 6 months ago. Got a shoulder impingement doing a set of dips, and now 6 months later trying to get my range of motion back and can only do about 6 knee pushups. I'll get there. AX is a great motivator. Where's Jesse though
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Although I was younger it still works to hang with basic push-up( my daily is generally 4 sets 40)
Nowa days I add the 6 pack promise app of Jeff’s. - also, I’m doing different versions any variations to change it up. Stay with Jeff he’s the shizznit
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Taking a quick poll of my viewers on this video. What's the maximum number of pushups you can do in a single set to failure Leave your answer as a separate comment on the video. Hope you like this pushup workout. Leave your updates as you work on this - Jeff
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There's something I have difficulty to understand. You have to do has much rep as possible (ok, I fallow that, but, if the next series you're able to du something like 2 rep, is that better that doing for example x series of 20 rep That's so awkward.
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At my best as an adult - disregarding when I was 18 and all I did was work out - I could do around 60 push-ups in one go. Now that I'm married and have a kid on the way I can do a max of like 8. But I also gained like 50 pounds XD
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Dear Jeff i follow you as trainer years i am 43 i worked hard (construction for years )and i was a heavy lifter in gym's but now i have discopathy except swimming show me and some others how can we train from now on. thank you
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Hi Amit this side from India I do really liked your 22 days arms challenge video please make the same video for other body parts as that video had helped me to gain size from 10 inch to 17 Inch of arms love from india.
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I need someone like you Jeff, I am in no way making the most of my physique potential basically poorly motivated and yes I’d say lazy with excerise. I would genuinely pay good money for your training and applied knowledge.
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I can do 25 pushups to failure. thing is, I can do all exercises as intermediate but I'm not sure I can do them all in one go with those v sit resets. should I make longer rests or stay with very little repetitions
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I built my core with doing lots of push ups before I moved to weightlifting.
Lots of push ups will change your body in just a couple of months. It's relatively safe and you don't need equipment or a gym.
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joking aside if u dont look like this then u dont know how to exercise and it wont work yet it does for me cos i get it and im awesome. its all about the engagement only joking im a dick but i do look good
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