Most people think the only way to build a strong and big (muscular) chest is by using heavy and expensive weights. That is, fortunately, not true. It just requires a different method to accomplish.
There are many different websites claiming to know the perfect method to growing a big chest, which is not true at all. What they are claiming is that they have found a workout that works for everyone. That is not possible.
Fortunately, I have found a way to explain how to decide how much of an exercise you should do based off what you do during the day. This does not cover every outcome, however you will be pointed in the right direction and be able to gain muscle faster than the average person.
Note that this workout will work for everyone, no matter their age or gender!
Wide Push-ups
This is a good warm-up push-up that will help you grow the width of your chest.
How to do: Position your hands wider apart than usual keep them in line with your shoulders.
1st set: 10
2nd set: 20
3rd set: Max out
4th set: 20
Shuffle Push-up
This workout helps you with your muscle dexterity because it is hard to hold.
How to do: Do a regular push-up. Then move your right arm to the right 6 inches. Do another push-up with your arms wider. Move your left arm 6 inches left. Do another push-up. That is one.
1st set: 8
2nd set: 15
3rd set: Max out
4th set: 15
Diamond Push-up
This workout helps you target your chest as well as your abs and can help increase the amount of regular push-ups you can do.
How to do: You place your hands in a diamond shape, lower yourself to the ground and push back up.
1st set: 12
2nd set: 20
3rd set: Max out
4th set: 20
One Arm Raised Push-up
This workout is meant to help you work towards doing a one armed push-up. You need to switch sides for each set.
How to do: Put a small platform below one hand and do a push-up. You must switch hands for each set.
1st set: 10
2nd set: 20
3rd set: Max out
4th set: 20
Up-And-Over Push-up
This push-up primarily targets the chest and somewhat targets the abs and shoulders. It helps with your muscle dexterity.
How to do: It is the same as a One Armed Raised Push-up (shown above) except you switch sides for every push-up you do.
1st set: 8
2nd set: 15
3rd set: Max out
4th set: 15
Raised Diamond Push-up
This is the same thing as a regular Diamond Push-up (shown above), but on a raised platform.
How to do: Do a Diamond Push-up (shown above) on a raised platform of about 4-8 inches.
1st set: 15
2nd set: 25
3rd set: Max out
4th set: 20
Dynamic Push-up
This exercise is the push-ups harder cousin that requires you to push yourself off the ground, causing you to use more force and get more benefit.
How to do: Lower your body into push-up position and explosively push yourself off the raised platform or ground. Land in push-up position and that is one. Repeat
1st set: 5-6
2nd set: 10-12
3rd set: Max out
4th set: 8-12
Where I Got My Photos
Person. (2020, July 24). Home Chest Workout: Pump up Your Pecs with Our Eight-week Training Plan. Retrieved July 27, 2020, from https://www.menshealth.com/uk/building-muscle/g751116/crank-up-your-chest-without-lifting-weights-348714/
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