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How To Get A Massive Chest With Only Push-Ups (NO EQUIPMENT)

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Rating: 4.5; Vote: 2

Im going to share with you how you can build a massive chest by using push ups only. First, well do a test to determine your current push up level, then well go through how to pick the right push up variations based on that, and then complete your push up workout with 2 key exercises to speed up your gains. By the end, youll not only know how to build your chest muscles (fast) using just push ups, but also have a personalized weekly push-ups routine. Step 1 of building your push up workout: assess your current push up level. First, warm-up. If youre able to do push-ups, this is where youll want to do a few sets of 2-3 push-ups to get your body warmed up. Too difficult for a warm-up? You can do wall push-ups instead. After your warm-up, rest for about 2-3 minutes before the push-up test. When youre ready, do as many push-ups as you can. Note down how many you get and see which level you fall under. Level 1 is if you got between 1-10 push-ups. Level 2 is if you got between 11-30 push-ups. Level 3 is if you got more than 30 push-ups Step 2 is learning the push up variations suitable for your level to use in day 1 of your routine. For those in the 1-10 group, well use the incline push ups that will require you to lift less of your bodyweight, making it easier for you to do. Simply perform your push-ups on an elevated platform and use a height that allows you to do 3 sets of 6-8 reps. For those in the 11-30 group, take the number of push-ups you can do in a row and take 70% of that. For those in the 30+ group, youre going to use a slightly harder variation called hand release pushups. Well aim for 3 sets of half the number of what your max push-ups in a row number was from step 1. To perform it, get into a normal push-up set up, slowly come all the way down until your chest is resting on the ground, take your hands off the ground, place them back, and then continue a normal push-up. Lets now proceed to day 2, your strength day, which will further help you build a massive chest by (still) only using push ups. For the 1-10 group, youll use a variation thats focused on the downward portion of the pushup. Well do 5 sets of just 1 rep of this variation. For the 11-30 group, for strength youre going to do the hand release push ups mentioned earlier. For the 30+ group, well want to do a variation that makes you lift more weight than you would with normal push-ups. Well do 3 sets of 50% of your max number of push-ups. To perform it, start in a normal push-up position, but come down to one hand instead of straight down. This shifts more of your bodyweight to one arm to increase the difficulty. Push back up using that one hand and then switch to the other hand for the next rep. For day 3 all groups are going to do something called EMOM push-ups. To perform it, take 50% of your max pushups number. Then, using a timer, every minute for a total of 5 minutes youre going to perform that number of push-ups. Now its time to finish off your routine by adding 2 key movements that will speed up your push-up gains. When it comes to how to build your chest muscles (fast) using just push ups, this is ultimately key. The first is the shoulder tap, which will focus on strengthening these core muscles while integrating your shoulder, triceps, and chest muscles as well. The last exercise will add more volume to your routine while improving your push-ups power by focusing on the triceps. To perform it, youll do a standard push-up but with your hands placed closer together at about shoulder width apart. Based on your strength level, you can do these on an incline to make it easier or on a decline to make it more difficult. adjust the incline or decline of the movement based on your strength level like we did earlier with the standard push-up. This routine is a lot of volume for your chest and triceps and should replace all of the chest and triceps exercises youre currently doing. After starting the routine, every couple of weeks re-test how many push-ups you can do in a row. Once you graduate from one level, switch over your routine to the next level. Hopefully, at this point, you know clearly that you can definitely build a big chest with just push ups. Within my Built With Science programs, Ive used science and carefully thought out details to construct your weekly program in a way that will maximize your results and caters to your specific body and goals. To get started today you can take our free 1 minute quiz to find out which of our programs will best help you transform your body just like its done for thousands of our members below
Date: 2022-01-03

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Comments and reviews: 10

carl
jeez, i never knew it was so complicated. i have been doing medium incline push ups for a couple of months. started at ten each set because that was all i could do. i am now doing 28 a set and doing five sets every day. it has been working great, but now i wonder if i could of had way more results?
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Ikan
Bench press & push ups are basically the same thing. Meaning that bench press & push does not grow massive, like I mean massive chest because of not enough pressing. The chest press machine on the other hand are clearly the winner. It's easier to use & easy chest gains
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johhnyb
Plz respond if u can help. I am 5'6 17 years old weigh in aa 140 lbsI work out 4 times a week. eat around 2000 cals this maintains my weight. my body fat is about 17-18% how do I bring my body fat down to like 12-14 %. Plz help me out.
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O'Neill
Thanks for the video! They've been a great for me! Let myself get a bit out of shape from changing jobs and this is the first time I've ever actually worked out to stay in shape. Love the science explanations!
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tahmid0_0
Thank you so much for this! I tried this. I'm still progressing. I've been doing this for 3 months. I've been increasing the workout as I progress. I started off with 10-12 max now I'm at 25-27 max reps. :')
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Mehrdad
Thank you for all your videos.
I have a question! I am 180 cm, 89 kg, and looking for a fat burner+muscele builder. Do you have a recommendation?
Thank you in advance.
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not
Through all this away. To get the most out of your push-ups simply focus on pulling your elbows together when pulling up. It will activate your chest like never before.
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Tristan
quick question, those final 2 exercises - do we do those each day or just at the end of day 3? sorry if obvious/I missed something. great video, thanks
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Trixter380xz
I never realized but Ive only been doing close griped push-ups my entire life. I always thought it was the normal way to do push-ups.
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Amaan
My 50% of max is 10. by the 3rd minute of emoms I just collapse. so I do incline variations to reach the reps goal. is that alright?
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