It is possible to build a bigger chest with a push-up only workout, but you better pick the right variations of pushups and know how to construct your workout properly. In this video, I’m going to show you the perfect push up workout that you can do anywhere and regardless of what ability level you are at now. I’ll 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.
To start however, we have to look at some of the limitations we encounter with other push-up workouts. First of all, any that starts with a rep prescription is inherently flawed. It is far too difficult to recommend a workout that is driven off of a rep goal on push variations that doesn’t account for the different levels of strength of those performing the exercises.
Next, the choice of exercises is critical in a properly developed push up workout. If you fail to account for the fact that you will need adduction of the shoulder to get a complete chest contraction and only pick exercises that keep your hands separated apart, you will not get an optimal chest workout. Here I cover three versions of a pushup that will create relative adduction of the arm that will activate your pec muscles better than ever.
As for the specific exercises, it’s important that you take each one of them to failure as noted above. We simply cannot define how many reps are supposed to challenge every single person in a certain variation of a push-up. Instead, by programming reps to failure you can be sure that the effort level is going to be what is necessary to spark new changes in strength and muscle growth from doing the workout.
Beyond that however it is important to point out that just because your workout may only consist of pushups it does not mean that you are unable to target your upper, middle and lower chest. This is simply not true. With a careful selection of variations that position your arm higher than horizontal, at chest height and lower than horizontal we can do exactly 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 sequence that is second to none in effectiveness. Try this out and see if you can progress your way up to the point that you are completing all of the advanced level exercises without having to take extra time to complete.
If you are looking for more perfect workouts that you can do for your chest, back, total body, shoulders, biceps and triceps, be sure to subscribe to our channel here on youtube and turn on your notifications via the link below to be sure you never miss a new video when it’s published.
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Intermediate Exercises:
Prowler – 2:58
Pushups – 5:10
Pseudo Planche – 6:36
Twisting – 8:31
Double Hand Release – 9:36
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Together for life,could’nt be happier.
Hey everyone I hope you are having a great day, I just wanted to remind you that Jesus loves you and is willing to accept you into His Glorious Kingdom and all you have to do is accept Him in your heart and soul and mind and turn away from sinful ways and you will surely inherit eternal life with our Lord and Savior. GOD BLESS😇❤️
Very interesting 👌 👍
Jeff: fill the gap within your rest period in scissor v hold
Nevermind the other routines,your resting alone could have killed many people..
love the random dude towards the end. That was really funny.
i learn so much watching your video's
3:58 4:49 6:15
👌👌👌👌👌👌👌💯💯💯🇮🇳🙏
Awesome!
Hey sir i dont know if u will read this but i want u to do 1 day gym to 50 days everyday series for some guys like me i sure everyone will love it. Plz consider this if possible ?
https://youtube.com/shorts/ITqgYAEUlJk?feature=share
Applied to chest workouts. Let's go.
Hindu Pushups 👌
I’m thankful this thanksgiving for jeff
Upper pec 2:57
Lower pec 6:36
Jeff has whey protein for blood and skinless chicken breast for flesh.
Can you give us some information on the feet elevated pushup? Or one leg pushup
If I can do 60x good quality regular push ups, what category do I fall into?
Had to re-like this to put it at the top of the list 😁😎👍
thanks
3:10 my shoes can't do that!so you tell me i need more than 100$ for one exercise?😂😂
Madam, pls bipolar disorder and uske cure k barein me bata dijiye …. pls uski wajah se mko insonjand anxiety rehti h and dawaiyan khani padh ri h bahot sari. Mri shadi b nhi ho ri us wajah se
Pls help kariye ….pls
My feet slip off the wall doing those decline push ups. I can't find a wall where I can perform that exercise comfortably, without needing to worry about my feet slipping. Would it make a difference if I have my feet resting on an elevation like a piece of furniture?
Beginner workout starts at 2:37
The advanced push up is like what we did in the army drill Sargent called them elevated diamond push ups were the hand were together to the shape of a diamond
as a beginner without much body fat, how long until I may see results if I'm consecutive?
Do you even break dance bro?
Good👍👍
थैंक्स
Hindu Push-up ( Hanuman Push-ups )
I am proud to live in India. 🇮🇳😍😊🙏
What time should be the rest between the push ups
That Hindi push up ain't no joke!!!😮2 a set!!!😂😂🤣🤣🤣🤣
great workout
Nice- https://www.youtube.com/watch?v=0kW81kdXEgo&list=TLPQMjkxMjIwMjGyzmGghjcU3g&index=1
As informative and understandable as always. Thanks again Jeff.
This guy knows his stuff and has the proof.