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.
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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.
If you are looking for a complete workout routine and meal plan, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly.
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