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  1. #1
    Registered User gumptownking's Avatar
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    Push-Ups For Building A Great Chest

    I was wondering if anyone has or knows of any good push-up workout programs to help me with building my chest. Any help would be appreciated.
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  2. #2
    loves 25gauge's LiftNbig3's Avatar
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    Try alternating, diamond, regular and wide grip, then put your feet on a chair about a foot or two off the ground and do super sets, the good thing about push ups is you dont need a spoter and you can go until failure
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  3. #3
    uwotm8? weetbix's Avatar
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    Doing fairly wide "grip" pushups to failure 2-3 times a day improved my Bench, and added a little muscle to my chest
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  4. #4
    Crossing the Rubicon Serpens Aeon's Avatar
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    I like doing all the push-up variants mentioned already with the addition of a band or two wrapped around my back into my hands. It adds a welcome degree of intensity and load.
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  5. #5
    Kris Warner kbdub's Avatar
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    dude if you so go out and get the ultimate pushup that's on TV now you will have a dope chest. it was designed by a Navy SEAL and even comes with a SEAL inspired workout. and the guy on TV who uses it s huge and ripped. it says it works your chest, back, tris, bis, shoulders and abs. i think it might even add a few lbs to your squats and pulls.
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  6. #6
    Free teh ranters nitrored's Avatar
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    Originally Posted by kbdub View Post
    dude if you so go out and get the ultimate pushup that's on TV now you will have a dope chest. it was designed by a Navy SEAL and even comes with a SEAL inspired workout. and the guy on TV who uses it s huge and ripped. it says it works your chest, back, tris, bis, shoulders and abs. i think it might even add a few lbs to your squats and pulls.
    dude?

    marketing hype dude?
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  7. #7
    King of Kings stevensa1's Avatar
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    trying using those small 10-20 medicine balls and do alternating push-ups on them.....left hand on ball and right hand on ground , do push up and while going up, push yourself to the other side so u have right hand on ball and left hand on ground and keep going on from there. Takes awhile to get used to as it works your core as well.
    If you lift it, it will come

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  8. #8
    I'm Batman. imawake's Avatar
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    heres an awesome vid on 5 awesome pushups
    http://www.youtube.com/watch?v=rtcH9JUzurY
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  9. #9
    Prepare Perform Prevail SuicideGripMe's Avatar
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    Anything over 15 reps isnt for hypertrophy anymore really, its for endurance. Unless you can find a really hard push up, youre gonna have to do something else.
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  10. #10
    Registered User gumptownking's Avatar
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    'preciate all the advice from everyone. its greatly appreciated.
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  11. #11
    Crossing the Rubicon Serpens Aeon's Avatar
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    Originally Posted by SuicideGripMe View Post
    Anything over 15 reps isnt for hypertrophy anymore really, its for endurance. Unless you can find a really hard push up, youre gonna have to do something else.
    I hear wrapping yourself with chains before doing push-ups is pretty awesome.
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  12. #12
    Certified Bookworm jsewell0203's Avatar
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    Ding Ding Ding, we have a winner!

    Originally Posted by SuicideGripMe View Post
    Anything over 15 reps isnt for hypertrophy anymore really, its for endurance. Unless you can find a really hard push up, youre gonna have to do something else.
    Push-ups cannot properly build up the chest because you are not pushing enough weight. You are going to have to do chest flys, Bench, Incline Bench, etc., and push some weight.

    Sorry. Push ups are great for building muscular endurance. But not really much else.
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  13. #13
    K. I. S. S. jdmalm123's Avatar
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    Originally Posted by jsewell0203 View Post
    Push-ups cannot properly build up the chest because you are not pushing enough weight. You are going to have to do chest flys, Bench, Incline Bench, etc., and push some weight.
    I slightly disagree. While at some point you need bench etc for mass, an overall high volume of pushups can build lots of mass. I'm sure the poster above hasn't done 100+ pushups every other day for 4-6 weeks. Try that and see where you get!

    Also, I didn't see anyone mention plyometric pushups or pushups on a stability ball.
    "Suffer the pain of discipline or suffer the pain of regret."

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  14. #14
    Free teh ranters nitrored's Avatar
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    Originally Posted by jdmalm123 View Post
    I'm sure the poster above hasn't done 100+ pushups every other day for 4-6 weeks. Try that and see where you get!
    I have... it didnt get me much... other then really good at pushups.

    Weighted pushups are probably going to be the only way to gain/keep mass.
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  15. #15
    K. I. S. S. jdmalm123's Avatar
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    Originally Posted by nitrored View Post
    I have... it didnt get me much... other then really good at pushups.
    sorry to hear about your poor genetics or poor muscle-fiber ratio!
    I've seen it work for dozens of guys.
    "Suffer the pain of discipline or suffer the pain of regret."

    Training regularly but no progress?
    You need one or more of these: more food, more weight, more reps or more rest.

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  16. #16
    Free teh ranters nitrored's Avatar
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    Originally Posted by jdmalm123 View Post
    sorry to hear about your poor genetics or poor muscle-fiber ratio!
    I've seen it work for dozens of guys.
    Ive had plenty of results with weight

    just not silly amounts of reps...
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  17. #17
    i will rep u so hard IllPhill's Avatar
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    at around middle school when i was a novice I did like maybe 20 pushups a day, and after a while I developed an identifiable chest (not ripped or anything). Im sure if you did a crapload youd develop some strength and perhaps size
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  18. #18
    K. I. S. S. jdmalm123's Avatar
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    I hear ya, nitrored.
    Let's have him get good at the basics before he starts adding load.
    Don't want an injury to kill his progress or enthusiasm.
    "Suffer the pain of discipline or suffer the pain of regret."

    Training regularly but no progress?
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  19. #19
    Registered User thefight's Avatar
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    push ups are great for building mass its just most ppl stay on it for too long and as their strength doesnt increase much they have trouble continuing to build mass...if u do pushups after already having a strong base strength u will prolly see pretty good gains in chest size
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  20. #20
    Registered User FerrariLord's Avatar
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    I read that one should do pushups till failure after a chest workout as a "finisher" exercise. It supposedly is to increase nutrient uptake into the worked muscles. In otherwords, it helps you recover faster, which means more growth. Is there any truth to this?
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  21. #21
    Free teh ranters nitrored's Avatar
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    Originally Posted by FerrariLord View Post
    I read that one should do pushups till failure after a chest workout as a "finisher" exercise. It supposedly is to increase nutrient uptake into the worked muscles. In otherwords, it helps you recover faster, which means more growth. Is there any truth to this?
    it would increase blood flow...which in theory would bring in more nutrients...
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  22. #22
    Registered User rogan181's Avatar
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    how do yuo guys add weight on in your pushup routines? ive tried to stack plates on my back but the fall off and im afraid ill break a finger if i try it much more
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    K. I. S. S. jdmalm123's Avatar
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    Originally Posted by FerrariLord View Post
    I read that one should do pushups till failure after a chest workout as a "finisher" exercise. It supposedly is to increase nutrient uptake into the worked muscles. In otherwords, it helps you recover faster, which means more growth. Is there any truth to this?
    and blood gorging (pumping) move would potentially promote growth...that's why all the bodybuilders do partials, x-reps, etc...
    "Suffer the pain of discipline or suffer the pain of regret."

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    K. I. S. S. jdmalm123's Avatar
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    Originally Posted by rogan181 View Post
    how do yuo guys add weight on in your pushup routines? ive tried to stack plates on my back but the fall off and im afraid ill break a finger if i try it much more
    but a weight vest...or hire midgets* to sit on you...they can hold on

    *no disrespect to midgets!
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    as already mentioned try diamond puhsups, wide grip, you can try them on your fist as well

    instead of touching nose, keep head and eyes forward and touch chest

    you can do differant variations using a chair for decline and incline pushups

    try doing a 17,16,15,14,13,12,11...3,2,1 pushup workout

    also try shoulder pushups (ur but up in the air, lower self at 45 degree angle)
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    Sorry I dont have pics of these push ups but I hope you can figure them out by yourself. Its good to use many different pushups in your routine. For me holding the tension in difficult positions (see pause pushup and fingertip pushup) combined with actual pushup works well. I never used additional weights cause there are many difficult pushups to master even with bodyweight only.

    Normal pushup: Everyone knows this, make sure to touch the ground with your chest though

    Wide pushup: Arms wider than shoulder width

    Pause pushup: Hold your chest just few millimeters above the ground for 5-10 seconds and then repeat for as many you can. Can be combined with other pushup routines.

    Rolling pushup: As in normal push up but roll your body from back to front as you pushup.

    Fingertip pushup: Pushup using your fingertips only. Very hard even for advanced push up guys...

    Fist pushup: Pushup with your fists.

    Pushup with one feet top of another: Little harder than usual pushup.

    Arms varied: Put one arm lower than chest height and other above chest height. Be careful about positioning so that you dont injury your wrists etc.


    There are lot more other pushups but they are not as hard as above ones or dont affect chest that much.
    Last edited by bodymaestro; 05-04-2007 at 09:47 PM.
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    I'm Batman. imawake's Avatar
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    in martial arts we do clapping or exloding pushups, they build mass, def.
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    Originally Posted by imawake View Post
    in martial arts we do clapping or exloding pushups, they build mass, def.
    They are OK and look cool but the I personally dont like them in training sense as tension is broken off when you do the clap mid-air.
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    I disagree

    Originally Posted by jdmalm123 View Post
    I slightly disagree. While at some point you need bench etc for mass, an overall high volume of pushups can build lots of mass. I'm sure the poster above hasn't done 100+ pushups every other day for 4-6 weeks. Try that and see where you get!

    Also, I didn't see anyone mention plyometric pushups or pushups on a stability ball.
    Others may have a different experience than I had, but I used to be in the Army and if I never do another pushup, it will be all-right with me. I have literally done thousands and thousands of them. It never gave me thick, defined chest muscles.

    All it did was help me get better and better at doing more pushups (muscular endurance). Does it give you good muscle tone, good definition, absolutely. Does it grow the muscle in terms of size and thickness, I vote no. If you have no muscle mass to speak of, then push-ups are great. I think young kids should focus on pushups, sit-ups, pull-ups and running. But if you have size and definition, I doubt pushups will add to that in any really measurable way. It is just not enough weight. I would compare it to someone who is doing dumbell presses with 40lbs on each arm. After a couple of years he can do a thousand of them and the fact that he can do a thousand of them is'nt making his chest, arms and shoulders any thicker or stronger. After a certain point he will have to move up to a 50 pound dumbell.
    Last edited by jsewell0203; 05-07-2007 at 06:46 AM.
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  30. #30
    Prepare Perform Prevail SuicideGripMe's Avatar
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    Imawake...clapping push ups are a plyometric excercise targeting your CNS, not your muscles. Youre 140 and 5"9, thats pretty skinny. I dont mean to sound offensive but by the looks of your pic your chest isnt that impressive. I totally agree with Jsewell.
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