How To Get A Massive Chest With Only Push Ups

By rjoachim | July 4, 2023
  • Start with a solid foundation. Make sure you can do a full push-up with good form before you start trying to increase the number of reps or the difficulty of the exercise.
  • Vary your push-up variations. There are many different ways to do a push-up, so try different variations to target different muscle groups in your chest. Some examples of push-up variations include:
    • Wide-grip push-ups
    • Close-grip push-ups
    • Decline push-ups
    • Incline push-ups
    • One-arm push-ups
  • Add weight. Once you can do a lot of push-ups with good form, you can start adding weight to make the exercise more challenging. You can do this by wearing a weighted vest or holding a dumbbell or weight plate in your hands.
  • Focus on progressive overload. This means gradually increasing the difficulty of your workouts over time. You can do this by increasing the number of reps, the weight you are using, or the difficulty of the push-up variation.
  • Be patient and consistent. It takes time and effort to build a massive chest with only push-ups. Don’t get discouraged if you don’t see results immediately. Just keep at it and you will eventually reach your goals.

Here is a sample push-up workout that you can follow:

  • Warm-up: Do 5-10 minutes of cardio followed by some light stretching.
  • Workout:
    • 3 sets of 12-15 regular push-ups
    • 3 sets of 10-12 wide-grip push-ups
    • 3 sets of 8-10 decline push-ups
    • 3 sets of 6-8 one-arm push-ups (on each arm)
  • Cool-down: Do some light stretching to help your muscles recover.

You can do this workout 3-4 times per week. As you get stronger, you can increase the number of sets and reps, or you can add more challenging push-up variations.

In addition to push-ups, there are other exercises that you can do to help build a massive chest. These include:

  • Bench press
  • Incline dumbbell press
  • Decline dumbbell press
  • Flyes
  • Cable crossovers

You can also incorporate some cardio into your routine to help burn fat and reveal your chest muscles.

With hard work and dedication, you can get a massive chest with only push-ups. Just remember to be patient, consistent, and focus on progressive overload.

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