If you came here, then you are attracted by inflated male breasts. No, I'm not judging you, that's normal. That is why in this article I will tell you how to pump up your chest with push-ups so that you don’t look at someone else’s. It's possible for women's. This causes testosterone to rise and not only breasts will grow. If you know what I mean.
In addition to the chest, the biceps, back and legs will also grow. Testosterone is generally a very good thing.
Is it possible to pump up a man's chest with push-ups?
Pumping up your breasts is not that easy at all. This is a rather stubborn muscle , and in many people, as I have already noticed, it is also genetically deprived. But this does not mean that you need to give up and go drink beer so that you can grow a beer belly and effeminate breasts.
I have already talked about how to pump up your chest using dumbbells, at home and in the gym, and today I want to focus on how a man can pump up his chest with push-ups.
The question immediately arises: is it possible to pump up your chest with push-ups, or is this exercise alone not enough?
I’ll say right away that you can pump up your pectoral muscles with push-ups alone. Look at all these Western turnstile men spinning on the horizontal bars like a grilled chicken on a spit. Yes, they have such breasts that many girls will be jealous.
But they don’t go to those fancy gyms of yours, where bodybuilders, covered in oil and self-tanning, rub against the machines and moan so much that it’s embarrassing to even listen to.
Yes, even if they pumped up like broilers on these asteroids, but with the help of push-ups, after all. This means that we conclude that it is possible to pump up the pectoral muscles with push-ups.
Benefits of push-ups
The result of daily push-ups for a month
Despite the fact that the exercises are performed at home, they have advantages:
- No need for complex or special equipment. The workouts are done simply at home on the floor. The only important thing is the presence of 2-3 square meters of free space. A bedroom, living room or even a corridor is well suited for this.
- Push-ups work well not only the pectoral muscles, but also the back, abs, shoulders, and arms. Such elaboration is already the key to a beautiful body.
- When doing push-ups, the cardiovascular system works fully. The main muscular organ intensively pumps blood, which makes the body stronger and more resilient. As a result, a man will get colds less often.
- At the same time, such step-by-step strength training burns fat deposits. So push-ups are also suitable for those who are struggling with excess weight.
Training is carried out on an empty stomach or after a light snack. There is no need to expect quick results in a week. A beautiful body requires strength, time and perseverance.
Exercises for the chest and muscles are also recommended for girls and women. In a month of effective training you can achieve results. It's never too late to pump up your breasts.
How to do push-ups correctly to pump up your chest?
In order for your chest to grow from push-ups, you need to constantly increase the load.
If in the gym this can be done with heavier weight dumbbells or additional plates on the bar, then the situation with push-ups is a little different.
To increase the load on push-ups, you need to be resourceful. Find a way to make things more difficult for yourself .
It's actually not that difficult to do this. You can, for example, throw a backpack on your back, into which you have previously placed something heavy. Or you can throw a few pancakes on your back, if you have any.
You can also buy a weighted vest, this will be the most practical option. Especially if we are talking about dips. As a last resort, you can ask someone to sit on your back.
In general, choose one of the methods or come up with your own, but you must regularly increase the load so that your muscles have an incentive to adapt and grow. If you perform the same load day after day, year after year, then your muscles simply will not need to grow, because they already cope well with the task.
Now that you know how to properly do push-ups to pump up your pectoral muscles, let's look at a specific example of a push-up program.
Training program
It is important for novice athletes to understand that there is no point in training for pumping every day. Any load on the muscles leads to microtrauma. This will cause significant pain in the part of the body being worked. This means that the body and tissues need time to recover from the pump. During this time, the muscles become stronger and protein is produced, which ensures their additional growth. If you don't pay attention to the pain and exercise every day through strength and discomfort, you can get a serious sports injury. The optimal training program for a beginner is 2-3 days a week. In this case, the total number of approaches should be no more than 8. You can start by performing two or three push-ups with 2-3 repetitions for each. Gradually the load is increased, and the program is expanded with additional exercises. They can affect the growth of muscle relief.
It is advisable to gradually increase the load on the thoracic region, as the muscles get used to the work and stop progressing. Static push-ups help with this: at the lowest and middle points of the exercise you need to pause for a second. Static push-ups are performed slowly. It's hard, but effective.
Table of push-ups for one approach for athletes with different levels of training:
| Level of training | Number of push-ups per approach |
| Newbie | Up to 5 |
| Middle | 6-10 |
| Athlete | 11 times or more |
Push-up program to pump up your pectoral muscles
There are a huge variety of push-up variations. They all involve the chest muscles in different ways.
And now I’ll show you a program that will consist of the most optimal exercises and will include all parts of the pectoral muscles in the work:
- Dips 5 sets of 8-12 reps.
- Wide-grip push-ups from the floor, 4 sets of 10-12 reps.
- Wide-grip push-ups from the floor with feet elevated, 4 sets of 10-12 reps.
- Close-grip push-ups, 4 sets of 10-15 reps.
In this training program we work the lower chest, then the middle, then the upper and finally we focus on the middle chest.
But you don’t need to think that in each individual exercise only one part of the pectoral muscle works. The whole chest works, the emphasis just shifts.
I previously wrote an article about how to learn to do push-ups if you have weak arms. Perhaps you will find it useful.
Options for progression and difficulty of push-ups
Push-ups for gaining muscle mass as the main exercise are used more often in home workouts, when the arsenal of strength exercises is very limited.
In such conditions, it is also problematic to increase the load with more weight.
All these limiting factors force the use of non-standard methods of complicating the load in the training process.
Training stress must be increased regularly to ensure progress does not stop.
There are 2 complication options:
- Changing grip width
In the beginning, use a wide grip, then a medium one, and the most difficult one - a narrow grip with your elbows pressed to your body.
- Weighted push-ups
Alternatively, wear a bulletproof vest or backpack, or put any weight on top. It all depends on your imagination.
How many push-ups should you do and when will the result be?
And of course, you want to know how many push-ups you need to do to pump up your pectoral muscles.
It will take many years to achieve results.
If you want to turn from a goner who can be carried away by the wind to another continent into a male with a chest like a wheel, then don’t expect it to happen in a month. In a month you'll only have a wreath on your forehead popping out from the stress, nothing more.
Much depends on nutrition, sleep patterns and, of course, workload. If you do a couple of push-ups, and then spend 10 minutes looking at the pattern on the carpet, then what kind of result can we talk about?
You must do your best in training so that you get up from the floor not with the help of your hands, but with the help of your chin, because your hands no longer work.
And you should also eat in such a way that those cloud people from programs about weight loss looked at you with horror in the eyes and did not understand where so much was getting into you. I talked about how much there is and what exactly it is here.
And of course restoration. The whole growth process happens when you recover. If you neglect this, you will not gain any muscles. If instead of sleeping you play tanks, and then sit at work with red eyes and bruises all over your face, then nothing will grow for you.
And we must not forget that you cannot load one muscle every day . She needs to rest too. Therefore, I advise training your chest no more than 2-3 times a week. Moreover, one workout will be as hard as possible, and the other two will be easy and moderate.
Recommendations for beginners
If push-ups have never been performed before, you should not load your body with a large number of repetitions. Each approach must be performed correctly and this is the main task for a beginner. If there are existing difficulties, you can choose your knees as a support, rather than your feet, or place your hands not on the floor, but on a higher stand. Light push-ups are suitable for girls, but can also be used by beginner guys. If performed regularly and correctly, the number of approaches should increase to 12–20 times, which are done in 3–6 approaches.
When it becomes easy to perform, it is necessary to complicate the task by adding a weighting agent. For example, a special vest with a barbell plate or a backpack with additional weight will be suitable for this purpose.
Alternative methods: dumbbells and more
Push-ups are, of course, good, but they alone won’t pump up your chest like old Arnie’s. It would be nice to also go to the gym, or at least buy some dumbbells for home.
There are a lot of exercises with dumbbells that will make your chest firm, not only because your finger will directly press into your ribs, but also because your chest muscles will be like stone.
And in the gym there are generally a lot of machines that will put into work muscles that you didn’t even know you had. The simulators in modern gyms will be worse than the instruments of the Inquisition.
Method number 6, narrow push-ups
Narrow push-ups are also a good exercise. The point is to place your hands as close to each other as possible and perform the exercise. When performing this type of push-up, it is necessary that when lowering your body to the floor, your chest touches your hands.
Also, while lowering, you can take a short pause of 1-2 seconds, this will help improve the result and properly work your pectoral muscles. This exercise requires good physical shape and it is unlikely that a beginner who does not have any physical training and muscles will be able to perform the exercise with ease.
Errors during execution
Among the most common mistakes when performing the exercise are the following:
- Incorrect hand placement - too wide or narrow grip, incorrect placement of elbows, injuring joints
- Fast pace of exercise - reduces the load
- Holding your breath reduces productivity
- Small range of motion - also reduces the load (ideally, the chest almost touches the floor)
- Incorrect position of the torso (pelvis drops or rises excessively)
With the correct push-up technique, the head, torso and legs form one line.
Rest
Why in 90% of cases, beginners in the pursuit of a beautiful body quickly begin and soon finish working on their body? - It's simple. No one has ever managed to get beautiful, inflated breasts in 1-2 weeks, and beginners with “burning” eyes begin to train every day, exhausting their body and body. Beginners begin working on their body according to the logic “The more I train, my muscles will become faster and more powerful.”
This and all similar statements are misconceptions. During the training process, muscles receive many microtraumas, the restoration and growth of which requires good, and most importantly, quality rest. If you cannot give your muscles the necessary rest, then your last workout was in vain and you will not get any results from it.
Therefore, remember: to give your muscles the opportunity to grow, you need a good rest after each workout, for example, 1-2 days. Also, you should not give your muscles too long a rest, otherwise they will again begin to be in a state of stagnation, and the result that you have previously achieved will come to naught.
Method number 8, using books
For push-ups, you need to have 6-8 books of approximately 400-500 pages. Next, you need to place 3 books on each side, lean your hands on them and start doing push-ups. The whole point of this type of push-up is to perform a deep press.
As you perform this, you may feel a slight stretch in your pectoral muscles, but do not be alarmed. You are on the right track. When doing push-ups with the help of books, the main thing is technique. You should not perform the exercise at speed, remember about the technique, because by doing slow push-ups and adhering to the correct technique, you will be able to feel the result in 3-4 weeks.
To get an even greater effect from push-ups with books, you can take a short break after each push-up, this will only be beneficial. Given the difficulty of performing the exercise, do not forget about resting between approaches. To allow your muscles to relax and be ready for the next approach, pause for 40-50 seconds.
