This Workout Will Completely Change Your Body

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 push

I’m going to give you three different workouts, one each for beginners, intermediate, and advanced. That’s going to take you through five separate exercises. Each one is designed to hit the different areas of the chest and also the different functions of the chest. If you ever wondered whether it’s possible to build a bigger chest with just push-ups, then this is the video for you. It starts with your upper chest exercise because you’re going to need the most amount of energy to perform it.

For the beginners, you’re going to perform this from your knees and we call this a pushway. Now, what I want you to notice is that you’re not going to be moving just straight up and down, but rather up and back. And what this does is it puts those arms in a relative position above your shoulders at the end of every repetition. This is how you target those upper pec fibers more effectively because they’re moving from that low to high position that actually follows the functions of those upper pec fibers. Now, how many repetitions are you going to do here?

all of them. See, any repbased push-up workout is likely to leave you a little bit frustrated with the results that you see because it’s not taking you to a point of change or challenge. You need to take each set of this workout all the way till failure, no matter what number that might be for you. Now, again, the exercise has to match your capability. So, if you’re more at an intermediate level, then I want you to do this exercise instead.

This is the Prowler pushway. It’s the same movement, but this time you’re doing it from your toes rather than from your knees, which is going to make the exercise more difficult because you’re moving more body weight. Now, if you’re doing this from the more advanced level, then you do this. This is a decline push-up. And again, using the same mechanics of up and back.

But when you put yourself up against the wall here, the challenge becomes even greater. If you can’t get at least four or five of these repetitions that I would drop back down to the intermediate level and build yourself up. Remember, no matter what level you decide to follow this workout at, you have to take this set all the way till failure. Now, here’s something that is a bit of a departure from normal push-up workouts. I don’t want you to just rest in between exercises because you’re going to need a little bit of a reprieve before moving on to the next push-up.

But what can we do instead? A little bit of ab work. I mean, you’re literally on the floor in perfect position to move into one of three different ab exercises. So, for the beginners, you would do something here called the Vssit hold. Again, transition right out of that exercise.

Hold in this position here for as long as you can and then get into your next push-up exercise. If you’re at the intermediate level, it’s not just the Vssit hold, but it’s a scissor vit. I’m going to get a little bit more challenge to the core by allowing my legs to scissor for however long I can until I can no longer hold this position, and then I move into the next exercise. And for the advanced, you’re going to transition out of that decline wall push-up into the scissor vup. So, we’re not just increasing the difficulty of the push-up, but we’re increasing the difficulty of the ab exercise you do in between push-up sets.

As soon as you’re done, you move right now back into the next exercise. And this time, we lower down the focus to that big broad area of the chest. We’re talking about those sternal fibers. And here, the exercise that’s going to do it best for beginners is going to be that standard knee push-up. Make sure you’re fully extending your elbows.

You’re not shortch changing any repetition. and you lower yourself down with good push-up mechanics all the way to the floor and back up. For the intermediate level here, you’re gonna have to pick those knees up once again and perform a standard push-up. And again, not sacrificing form along the way, making sure that every repetition is a good one. Just make sure that you perform all of them that you can until you can perform no more and you reach actual failure.

And finally, for the advanced, you’re going to perform this variation, which is the archer push-up. And we’re making it a little bit more complex, but we’re also increasing the challenge on the chest. And again, regardless of which variation you’re following here, you’re still going to take it all the way to the point of failure, or really, like I said, to the point where the challenge actually creates a change. Once again, here, you don’t just rest after the completion of the second exercise, but you go back to your assigned ab exercise. So again, beginners go back to that VSIT hold, the intermediates go to that VSIT scissor, and then the advanced go into that scissor vup.

You do that for as long as you can until we hit the third exercise here. This time targeting the lower chest. And the beginners are going to do the incline push-up to do this best. All you’re going to need here is either a box or a bench or even your own staircase at home. The main thing that’s going on here is that you’re changing the angle of your body and most of all the orientation of your arms relative to your body.

Remember I said if you wanted to hit the lower pec fibers, you want those arms to be angled more downward as if they would be in, let’s say, a traditional dip. Well, here we can do that. And again, by just performing the regular push-up motion with the angle of the body now changed, you’re going to do exactly that. You’re going to target those lower pecs better. Now, if you’re at the intermediate level, the exercise becomes the pseudo plch push-up.

Now, here, your focus should be on just shifting your body weight a little bit forward off of your toes and more in the direction of your shoulders to create a little bit of that forward lean and sort of backward angling of the arms. This is enough, again, small but important to shift the focus more to those lower pecs and to give you the result that you’re looking for, maybe missing with the push-up variations you’re doing right now. And then for the advanced, we have the modified Hindu push-up. And the difference between this and the intermediate exercise is just a little bit more range of motion, a little bit more travel in that forward direction to put a little bit more of that stress and focus on the lower pecs. It differs from the traditional Hindu push-up because we’re not allowing ourselves to swoop back at all.

Once we reach the level of the ground, we come right back up again and push ourselves forward again all the way to failure. And before you move on to the fourth exercise, of course, you have to take your ab break by doing the respective exercise that corresponds to the level of difficulty that you’re following. Now, this is where a good push-up workout that targeted all three areas of the chest might end and therefore not be a good enough push-up workout or in this case, a perfect push-up workout because we’re still missing one of the main functions of the chest and that is the movement of the arm across the chest like we would in a fly. How do we do that when our hands are fixed in place during a push-up? Well, beginners are going to do it with an exercise called the twisting knee pushway.

And what this does is it allows us to get some relative adduction of the arm. In other words, again, we can’t lift it and cross it across the body in this case. But what we can do is twist the torso closer to the arm to create that relative adduction of the arm to engage