You can’t think of bodyweight exercises without thinking about push ups. They are practical exercises that you can incorporate into your fitness routine to build strength.
Push ups will not need you to go to the hardcore gym or have specific equipment. You can do them at your home backyard gym or anywhere at whichever time.
They are perfect since they work and target various upper body muscles such as the shoulders, abs, and triceps. They are also an excellent starting point if you are looking to build your chest.
But that still raises the question- how many push ups per day for a big chest?
You are not limited to a specific number of push ups a day if you want to use them to build your chest. However, 20-40 push up exercises are ideal for an average person. The only requirement is that you do them with the proper technique.
Table of Contents
Why push ups are a right workout for chest growth
Push ups will help you grow your chest for various reasons.
First, they are a fundamental core exercise that will help you stabilize your core and make it stronger. Building chest muscles is highly determined by how strong your core is.
A strong core helps you develop the maximal strength, function, and power needed for more significant chest muscles and the overall upper body.
You can also try planks or combine both planks or push ups to reap more benefits. The planche lean is yet another great workout that works wonders as far as hitting your chest.
Push ups can be modified differently, whether by beginners or those already fit. The intensity built from a modified push up is significant to how much chest growth you get. Pushing yourself more will help you grow your chest.
How many push ups per day for beginners
Push ups require a specific amount of core strength, making them challenging initially.
If you are just starting to do push ups for fitness, it is ideal to begin with 10-20 push ups a day and divide them into two sets.
You should also take a minute rest in between the sets. This should also be the case if you're adding push-ups to essential workouts for seniors or as part home fitness exercises for a newbie, who might be lacking in core strength.
You can work to increase the number as you grow stronger.
The crucial thing to remember as you perform the push ups is to keep your spine stable, as that is the only best way to use your shoulders and arms correctly. A proper technique will help you avoid straining the joints and possible injury.
How many push ups per day to build chest?
Doing sets of 20-30 push ups or more in 2-4 sets is recommended to help you build chest.
Doing more reps with each set increases resistance and stimulates your pecs even more for growth. To develop bigger chest muscles, you have to progressively put more stress on yourself.
You can also use a resistance band to this calisthenics workout or weightsat your back to increase resistance. This will help you increase strength and build core, shoulders and chest muscles.
For those of you who've been working shoulders after chest day, there you have it, a way to hit both in one go. You can also hit your upper body quite effectively with shoulder press or the lateral raise.
How many push ups should I do a day to get a big chest?
So, how many push ups per day for a big chest?
If you are specifically targeting a bigger chest, the most crucial thing is to target a specific number of push ups to do a day. Have a minimum and maximum number.
This can be anywhere between 50-100 push ups reps a day or more. The best thing to do is break down the exercise into 2-4 sets based on how fit and healthy you are. Don’t be complacent with the same range over time. As you build more stamina, increase the sets and reps for more gains.
Related Reading;
Types of push ups for Chest
If you're doing push-ups to work your chest the best you can, here are several types to explore;
Classic push up
This is the standard push up you have to learn first. It helps you master the form and in building chest muscles.
To perform, you place your hands below your shoulders with your toes touching the floor, then make a straight line with your body (head to toe) by aligning your hips.
You lower yourself toward the ground as you bend your elbows to a 90 degrees angle while ensuring that your hips don’t drop. The elbows should also be close to your body and tucked in.
Hold the position for a moment, then push yourself back up energetically to complete a single rep. Repeat.
Inverted push up
An inverted push up targets different chest muscles with a more rounded approach.
It is done like the classic push up, but the only difference is that you should have your feet placed on an elevated point like a workout bench or chair.
The altered angle works the chest greatly while working the pectoralis major muscles differently.
Clap push up
You do the clap push up like the classic push up. However, the modification is that you clap as you bring yourself up. You should land or go down with soft elbows after each clap.
Wide-arm push up
It helps focus more on your chest by positioning your hands wider apart than a classic push up. Ideally, the width between your arms should be doubled.
FAQs
Still have questions concerning push-ups and how they can help build a bulkier chest? Here are some more answers;
Can you build a big chest with push ups?
Yes. Push ups can be very significant in helping you build a big chest. They come in different variations like one hand push ups, flying superman push ups or planche push ups, which are effective for chest muscle build-up if done with the correct technique.
When you do a push up, you work on chest muscles, mainly the pectoralis major (muscles under the breast) and pectoralis minor or the pec muscles (muscles below the pectoralis major that facilitate shoulder blade and rib movement).
Push ups also work the serratus anterior muscles (muscles that cover the top part of the ribs).
Will 30 push ups a day make me bigger?
Yes, but only temporarily.
At first, you will see an increase regarding your chest and arm () muscles' size. However, sticking to 30 push ups will not help you in the long run, and you will stop getting bigger.
The benefits you get initially are due to how your body reacts to the stress put on it and the strained parts. Maintaining the same number over time becomes a routine and only makes your body familiar with the exercise.
Once the body adapts to the 30 push ups, it stops reacting to activation.
Related Reading; Triceps Not Growing? Different Ways to Build Bigger Triceps with Bodyweight
Wrapping up…
Push ups are concrete exercises for overall fitness, building muscles, and strength. The greatest thing about push ups is that they can be varied or modified to accommodate people differently, strength-wise and ability-wise.
However, before you can even begin to modify or vary push ups, you should master the appropriate technique first, which is gained with a standard push up.
Related Readings;
- A Look Into Calisthenics And Why They Are Fitness Routine Worthy
- Negative Pull Ups Vs Assisted Pull Ups: Which is Better?
- Answering The Question - How Many Sit Ups Should I Do a Day?
- A Look Into Calisthenics and Why They Are Fitness Routine Worthy
- How to Lose Weight Using Resistance Bands – 5 Exercises to Burn Stubborn Fat
References:
- https://www.t3.com/features/big-chest-with-push ups-the-best-push up-workout-tips-big-arms-big-chest-pecs
- https://www.menshealth.com/fitness/a38013449/chest-growth-pushup-workout-jeremy-ethier/
- https://fitbod.me/blog/at-home-push up/
- https://www.runtastic.com/blog/en/the-8-best-push ups-for-a-bigger-chest/
- https://www.outsideonline.com/health/training-performance/types-of-pushups/
- https://livehealthy.chron.com/pushups-chest-muscles-7400.html
- https://www.marca.com/en/lifestyle/fitness/2022/01/16/61e421d522601d98218b45aa.html
FAQs
Understanding Push Ups and How They Can Give You a Bigger Chest - Fitness Baddies? ›
Shown to target your chest, front deltoids, and core, the push-up is an excellent upper body exercise that can increase chest size, strength, and endurance. Whether you are just starting your fitness journey or you're a fitness junkie looking for new ways to get a bigger chest, push-up variations are the answer.
Can you build a bigger chest with push-ups? ›Shown to target your chest, front deltoids, and core, the push-up is an excellent upper body exercise that can increase chest size, strength, and endurance. Whether you are just starting your fitness journey or you're a fitness junkie looking for new ways to get a bigger chest, push-up variations are the answer.
How many pushups should I do a day to get bigger chest? ›Ideally, you should try to do 3 sets of 12 reps each day. This will help you gain muscle strength. If you want to gain benefit from this form of exercise then do it in the right way.
Does doing 100 pushups a day make your chest bigger? ›Pushups are one of the most effective exercises to increase your strength and build up your upper body muscles like the chest, shoulders, and triceps. Some people take this exercise to the extreme and commit to doing 100 pushups a day and seem to get impressive results.
What will 1000 pushups a day do? ›The health benefits of completing 1000 pushups are obvious. My upper body became stronger, my core was more stable, I experienced less lower-back pain, and interestingly my endurance for doing pushups increased. That's all good.
Is 100 pushups a day good? ›In general, our muscles tend to fully recover after 48 hours of rest. So if you are doing 100 push-ups a day, the muscles are not getting enough time to recover and you will feel more fatigued during weeks 3 and 4. And it is during the recovery process that muscles grow bigger and stronger.
Is it better to do push ups in sets or all at once? ›So, is it better to do push-ups in sets or all at once? If you are looking for a more challenging session, or your goal is to build muscle mass, doing push ups all at once is a better option. However, if you struggle with technique as you get closer to fatigue, breaking your total reps into multiple sets is preferred.
Is diamond push up good for chest? ›Although the main target muscles of the diamond push-up are the triceps, it also works exceptionally well for muscles in the chest area, rear deltoids and rectus abdominis. Additionally, other muscles in the lower body, such as the thighs, glutes, quads, and hamstrings, are also activated during the workout.
How long does it take to build chest with push-ups? ›While there is no set time frame given that every individual has their own pace, however, it takes almost 10 to 12 weeks to shape the chest. Since the chest is one of the bigger muscle groups, you must focus on chest days twice a week, and give at least 48 hours for the chest muscles to recover.
How many pushups should I do by age? ›20 to 29 year-olds: 17 to 29 push-ups. 30 to 39 year-olds: 13 to 24 push-ups. 40 to 49 year-olds: 11 to 20 push-ups. 50 to 59 year-olds: 9 to 17 push-ups.
Is it better to do push-ups everyday or every other day? ›
The answer is simple, of course push-ups should be done every day as part of a workout routine, but there is also a risk in doing this exercise consistently. Once you do push-ups every day or on a regular week-to-week basis, you can reach the plateau phase, where you stop getting the same benefits from the workout.
Will pushups tone my chest everyday? ›Not only do pushups increase upper body strength, toning your chest, shoulders, and triceps—they also work your entire core (I'm talking abs, back, and glutes!), plus internal stabilizer muscles like your pelvic floor, says Gray.
What happens if you only do push-ups? ›What are the downfalls of only training one muscle group? "Push-ups are a great tool but only train one aspect of movement – the upper body push –which means lots of other muscles aren't being recruited and trained. Over time this can cause muscular imbalances, which can increase the risk of injury and poor posture.
What happens if you do max push-ups everyday? ›Improves upper body strength
The push-up helps to build muscle and improve strength throughout the upper body. It targets the muscles in your chest (pectoralis major), arms (particularly the triceps) and the shoulders (especially the scapular stabilizing muscles).
But if you see 100 pushups a day for 30 days as a challenge, then expect soreness and pain in your chest, back, and shoulders. Oh, and your arms too. You may feel rigid and tired. Third, Injuries can happen and prevent you from working out.
What is the maximum push-ups per day? ›You can do push-ups every day if you're doing a modest amount of them. White defines that as 10 to 20 push-ups if your max is 25 reps, 2 sets of 10 to 20 if your max is between 25 and 50 reps, and 2 to 3 sets of 10 to 20 if your max is above 50 push-ups.
Do pushups bulk or tone? ›Doing daily pushups can help build muscle tone and strength in the upper body. Other potential benefits include improved cardiovascular health and better support around the shoulder joints.
Does push-ups increase testosterone? ›Push-ups have many effects for men. In particular, the biggest benefit that this exercise brings cannot be ignored is the increase in the production of the male hormone testosterone.
Do pushups make you lean or bulky? ›It is a great exercise to build chest strength. If you consistently do push-ups, your chest and core will get stronger, and you will build lean muscle.
Are push-ups as good as lifting weights? ›Trade in your barbell for your body: The pushup is just as effective for building chest and arm strength as the bench press, finds a new study in the Journal of Strength & Conditioning Research. Now, it's no secret that the pushup is a killer exercise.
Should I take rest days from push-ups? ›
It is very important to allow your body time to recover from the intense daily workouts. Muscle tissue is broken down during exercise but will rebuild itself during periods of rest and recovery. Working the muscles on consecutive days will hamper the rebuilding process and limit your progress.
Why push-ups are better than bench press? ›Bench presses have your shoulder blades pinned down against the bench, whereas on push-ups your shoulder blades are free to move. “This allows the scapula to retract and protract.” A few benefits of this are allowing the serratus anterior to be targeted, it is a more natural way of utilising the shoulders and pressing.
Are slow or fast push-ups better? ›But what's better doing them fast or slow? Slower push ups put more strain on your muscles (more time under tension) and help you focus on form, thereby increasing muscle mass and strength. Faster pushups make it more of an aerobic exercise, and will help you gain endurance and explosive power.
How many pushups in a row is good? ›Average: 55-74 push-ups. Good: 75-99 push-ups. Excellent: 100-110 push-ups. Extraordinary: 111 or more.
How many reps of pushups to build muscle? ›For the greatest muscle growth, the American Council on Exercise recommends doing three to six sets of six to 12 repetitions with only 60 to 90 seconds of rest between sets. If the repetitions are too easy, your gains will slow or stagnate. Increase the intensity by trying more challenging push-up variations.
What is the hardest push-up? ›Dive bomber push ups are much harder than traditional push ups because there is more pushing with the shoulder versus pushing with the chest. You will also feel more hamstring and lower back stretch activation when you do dive bomber push ups.
Which pushup is best for biceps? ›Close-stance pushup
Moving your hands closer together allows you to target your biceps more directly.
What muscles develop the fastest? Phasic muscles like the pectorals, rhomboid muscles, glutes, and the trapezius muscles.
Why am I not sore after push ups? ›This is because your body can begin to get used to that style of training. That means there might be fewer micro tears, which can result in less muscle soreness after working out and a faster recovery. In other words, this is a sign that your body is adapting and changing, which is a good thing!
How many pushups can a 70 year old do? ›For adults over the age of 50, the ACSM recommends the following: Men (50-59): Between 10 and 12 pushups. Men (60+): Between 8 and 10 pushups. Women (50-59): Between 7 and 10 pushups.
How many pushups is impressive? ›
| Age | 17-19 | 40-49 |
|---|---|---|
| Excellent | > 56 | > 34 |
| Good | 47-56 | 28-34 |
| Above average | 35-46 | 21-28 |
| Average | 19-34 | 11-20 |
If you're an individual in your 20s and you're relatively fit, push-ups aren't dangerous, and you are unlikely to harm your joints. For middle-aged people, the level of risk goes up. "A push-up is a complex movement for the shoulder joint," says Fenlin. "Once you reach age 40, you should never work to failure.
Can you get fit doing push-ups everyday? ›Pushups are a fast and effective exercise for building strength. They can be done from virtually anywhere and don't require any equipment. Doing pushups every day can be effective if you're looking for a consistent exercise routine to follow.
Is push or pull day more important? ›Pull Throughout the Day
For healthier shoulders, better posture and stronger lifts, pull twice as often as you push. You'll be impressed with the changes in health, body composition and performance that can come about just from following this simple ratio.
Push-ups are a great way to strengthen and tone your upper-body muscles. This includes your chest, triceps, and shoulders. You rely on these muscles for many activities, from picking things up to pushing a shopping cart.
What happens after 30 days of push-ups? ›"After these 30 days, if your body gets stronger then it's going to need even more of a challenge to continue growing," he says. "Eventually, standard pushups won't be enough, and you'll have to start incorporating bands and added weight... One benefit it does provide, however, is building the habit of exercising.
How many pushups a day to get a bigger chest? ›Ideally, you should try to do 3 sets of 12 reps each day. This will help you gain muscle strength. If you want to gain benefit from this form of exercise then do it in the right way. Performing the wrong form of exercise will not benefit you anyway.
Can I get a big chest just doing push-ups? ›Shown to target your chest, front deltoids, and core, the push-up is an excellent upper body exercise that can increase chest size, strength, and endurance. Whether you are just starting your fitness journey or you're a fitness junkie looking for new ways to get a bigger chest, push-up variations are the answer.
Do push-ups build chest fast? ›“The pushup is definitely one of the best (and only) options for building a big chest when training at home. That said, most of us don't do this bodyweight exercise as effectively as we can be, which is costing us a chance to build the biggest chest or pecs that we can.
How do prisoners get so big? ›Staples like push-ups, sit-ups and bodyweight squats can be varied to make them more challenging, so much so that mastering them will undoubtedly lead to increased muscle mass that would make your average gym goer rethink their plan. The big equalizer here is effort and consistency.
Can pushups reduce belly fat? ›
Because push-ups mainly focus on the muscles of the upper body, they have relatively little direct impact on the abdominal area. Push-ups help reduce belly fat if and only if the calories burned during exercise are enough to convert fat loss and increase abdominal muscle.
What happens if you do push-ups without stretching? ›"When you strengthen muscles, you contract and shorten them, and if you continue to do that without lengthening—through warmups and stretching—your joints are going to be more susceptible to injury." Keep scrolling for his three-part upper body warmup that hits your wrists, elbows, and scapula before you slay those ...
What if I did 50 pushups a day? ›Your arms, shoulders, chest, and back will all get stronger. You'll also start to see changes in your posture and will stand taller. Furthermore, 50 push-ups a day will help to improve your cardiovascular health and increase your overall fitness level.
How many pushups a day is good? ›You can do push-ups every day if you're doing a modest amount of them. White defines that as 10 to 20 push-ups if your max is 25 reps, 2 sets of 10 to 20 if your max is between 25 and 50 reps, and 2 to 3 sets of 10 to 20 if your max is above 50 push-ups.
What happens if you do push-up everyday? ›Doing daily pushups can help build muscle tone and strength in the upper body. Other potential benefits include improved cardiovascular health and better support around the shoulder joints. However, practicing pushups every day does come with some risks. These include lower back pain, wrist pain, and elbow injury.
Does pushups reduce belly fat? ›Because push-ups mainly focus on the muscles of the upper body, they have relatively little direct impact on the abdominal area. Push-ups help reduce belly fat if and only if the calories burned during exercise are enough to convert fat loss and increase abdominal muscle.