Do you know how to grow your chest with push-ups? No, it is not doing 100 push-ups every day for a long time. Check out these 2 quick tips on how to grow your chest with push-ups.
Of course, most people will tell you the best way to grow your chest is with progressive overload on the bench press. Granted, the bench press is one of the best exercises for your pecs, but sometimes you just don’t have access to the proper equipment and still want to grow your chest. Push-ups can be performed nearly anywhere.
In the video below, sports teacher and YouTube fitness guru Alex Lorenz shares 2 quick tips on how to grow your chest with push-ups. He is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their bodyweight.
How to Grow Your Chest With Push-Ups
1. Increase the Range of Motion
Instead of pushing from the elbows and letting your triceps do most of the work, move your shoulders all the way back to increase the range of motion. By doing this simple trick, you will stimulate your pecs much more.
“Moving your shoulders back and retracting your shoulder blades not only results in a nice stretch at the bottom, but also protects your shoulders,” Alex Lorenz explains.
This quick tip on how to grow your chest with push-ups can work with most grips you choose, be it close, medium, or wide grip. It is not recommended for extremely wide grip, however, as it increases the stress for your shoulders and even decreases the muscle activity for your chest.
To increase even further the range of motion, you can use paralletes, push-up handles or even rings, but do not overdo it.
2. Ring Push-Ups with Extra Adduction
To do this, you should cross your hands at the top of the movement to give your chest a full contraction.
“To increase the adduction a bit more, you can place the straps [of the rings] wider apart,” Lorenz says, but it might be more difficult to cross your arms this way.
If ring push-ups are too difficult, you can do progressions with some kind of incline push-ups, or on your knees.
- Kevin Cullum push-up 1 million discipline fitness: Courtesy of Kevin Cullum