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If you don’t have access to a gym or simply prefer working out in the comfort of your own home, then I have the perfect solution for you.
Push-up exercises are not only convenient and accessible but also incredibly effective when it comes to building a strong and well-defined chest.
In addition to working your chest, push-ups also engage your shoulders, triceps, and core, making them a compound exercise that delivers maximum benefits in minimal time.
When it comes to building muscle, you don’t need all the different fancy, unique, and strange-looking push-up variations that seem to be coming out every day, all you need are the basics.
And in this article, I’m going to share with you the only 4 push-up exercises I used to build a bigger chest at home.
Whether you’re a beginner or an experienced fitness enthusiast, these exercises can be adapted to suit your fitness level and goals.
I will provide step-by-step instructions, proper form tips, and variations to challenge yourself as you progress.
The chest muscle is made up of two parts, The Pectoralis major (Upper chest) and the Pectoralis minor (Lower chest).
Both play a vital role in upper body strength and aesthetics.
By incorporating the right push-up variations into your workout routine, you can effectively target these muscles and achieve impressive results.
Building a full chest at home is entirely possible with the right exercises and techniques.
While many people associate chest development with gym workouts, using heavy weights and machines, with the right set-up and push up variations, you can target and grow the different parts leading to a round and swole-looking chest.
In order to grow any muscle, whether it’s through lifting weights in the gym or bodyweight exercises, certain criteria must be followed such as:
To stimulate muscle growth, it’s essential you progressively increase the challenge and intensity of your workouts.
This can be achieved by adding resistance through weights, resistance bands, changing variations, and increasing reps.
Pay close attention to your form and technique during each exercise.
Maintaining proper alignment and execution ensures that you are effectively targeting the chest muscles and minimizing the risk of injury.
Focus on maintaining a strong core, keeping your shoulders in place, and engaging your chest throughout the entire range of motion.
Consistency is key when it comes to building muscle.
Depending on genetics, people build muscle at different rates, so focus on yourself, do the right thing long enough and you will see results.
Aim for regular workouts that challenge your muscles and allow for adequate recovery. As you progress, gradually increase the intensity and number of repetitions.
These are the recommended rep ranges and sets for an effective push-up workout.
Based on your level, feel free to tweak and adjust to what you can handle.
Stretch your arms, tighten your abs, and let’s get on the list.
Target– Entire chest (Lower and Upper)
Surprised? I would be too nowadays.
People have been led to believe that in order to build a good-looking chest, they need to do a new and trending movement.
But that’s far from the truth, the standard push-up became a fundamental chest exercise because it works.
Ensure you keep your core, butt, and legs tightened during the movement, and ensure your arms are placed a bit wider than shoulder-width to maintain the emphasis on your chest.
Target – Upper Chest
Decline push-up is a challenging variation of the standard push-up exercise that primarily targets the chest muscles, particularly the upper portion of the pectoralis major.
In addition to working the chest, decline push-ups also engage the shoulders, triceps, and core muscles, making it a compound exercise that provides a comprehensive upper body workout.
Engage your core muscles and maintain a neutral spine throughout the exercise. This will help stabilize your body and prevent any excessive arching or sagging.
Target – Upper chest
The Diamond push-up is so good it should be included in every chest workout.
It is an effective compound exercise for targeting your upper chest muscles, triceps muscles, and shoulders.
So, if you want huge gains in your chest while also building your tricep muscles and toning up your arms, I suggest you add it to your workout routine.
When you lower your body down, squeeze your pecs muscles together till you feel the emphasis in the middle.
It’s important to note that diamond push-ups can be more challenging than standard push-ups.
If you’re new to it, it’s recommended to start with modified versions such as performing the exercise on your knees or against an elevated surface.
Target – Whole chest and Shoulders
The Pike push-up is a harder variation of the standard push-up exercise that primarily targets the shoulders, upper chest, and triceps.
They are particularly effective for building strength and stability in the shoulder muscles, making them a great addition to someone who wants to grow their shoulders and to any upper body workout routine.
The pike push-up form can be hard to attain, but as long as you’re feeling the emphasis on your shoulders, then you’re doing it right, and with some practice, you will perfect your form.
It’s important to note that pike push-ups can be pretty challenging, especially for beginners or individuals with limited shoulder mobility.
If you’re new to pike push-ups or have any shoulder issues, it’s recommended to start with modified versions such as performing the exercise with your hands elevated on an elevated surface, like a bench or step, or performing them with your knees on the ground.
In order to continue to build muscle and strength, you need to progressively overload.
For more advanced people, this means you need to add some resistance, to build an even stronger chest.
A few ways you can add resistance to bodyweight exercises include:
The resistance band is a great tool for adding intensity to your workouts and building strength in your chest.
You can use it for push-ups by picking your desired resistance level, wrapping it behind your back, and grabbing the ends with your hands in front.
A weighted vest is the best choice for bodyweight exercises but not many people have access to it.
It’s easy and straightforward, strap on your vest with your desired weight and get to work.
This is a creative option for those who don’t have access to either a resistance band or weight vest.
It doesn’t have to be books, but any object with enough weight that can fit into your bag.
Fill the bag with weight, weigh it on a scale to know how much weight you’re lifting, then continue to progress from there.