You are all too familiar with an essential benefit of pushups; that you can do it anywhere and with minimal space. This benefit came in handy during the pandemic when it was impossible to go to the gym, and whatever exercises one could do was one that could be done indoors. This article is for you if you have found yourself stuck again and can only rely on your body weight’s resistance for muscle development. This article will examine how many push-ups you should do per day for a big chest and other essential tips to help you get a big chest.
Right off the bat, you should know that it is not about how many push-ups you do daily but how you do the pushups. The goal of your pushups, as with weight training generally, is to put enough strain on your muscles so that it adapts and gets stronger enough to deal with the strain, at which point you increase the strain. As a result, to get bigger chests, you just need to do enough daily pushups that strain your chest muscles and force them to develop.
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The number of push-ups you need to do every day for this to happen varies by several circumstances. If you are a beginner weightlifter, your chest and arms will be unfamiliar with the above-average muscle strain, so the number of push-ups you need to develop your chest will be lower than someone familiar with push-ups. Nevertheless, you can aim to start with 30 -50 push-ups in three to five sets of 10 reps, each spread across the day.
The next factor you should incorporate in your push-ups is progressive overload. This is because your chest muscles will get used to the new stress levels you introduce to them as you consistently engage them through push-ups. As a result, your chest muscles will grow, and you will get stronger. However, because your chest muscles will only grow when you challenge them with the weight it is not used to accommodating, you will need to increase the strain you put on your chest with push-ups.
There are several ways to increase the strain you put on your chest with push-ups. You can either increase the number of reps you do per set or the number of sets you do. So, if you started with three sets of ten reps, you can increase it to three sets of 15 reps or five sets of ten reps. However, if you do not feel like increasing the number of push-ups you do just yet, you can reduce the rest time between the sets to give your chest less time to recover from the previous push-ups.
💡 Quick Tip: It is always a good idea to incorporate squats into your weight training because of their numerous benefits, so I recommend the SML-1 rogue 70″ monster lite squat stand.
SML-1 rogue 70″ monster lite squat stand
An essential point you should know is that you should avoid doing your push-ups every day, as your chest muscles need time to recover. Your muscles undergo damage when you stress them, and they get bigger as they repair themselves with new muscle fibers. As a result, you have to give your muscles time to heal and grow before you work them again.
That said, you can get only so much chest development with push-ups because it relies primarily on your body weight. Eventually, you will be unable to provide enough resistance with your body weight to stimulate muscle growth. While you can use adjustable weight vests like the 5.11 Tactec Plate Carrier to help you introduce more resistance to your push-ups, your progress will be relatively slower, and you may plateau before you get big chests.
💡 Quick Tip: Weight vests don’t come with permanent weight plates, so it is up to you to ensure that you get good weight plates that fit into your vest. As a result, I recommend the Rogue USA Cast Weight Vest Plates.
Rogue USA Cast Weight Vest Plates.
To get bigger chests, you will have to get free weights or cable machines to provide enough resistance in your workout to stimulate faster muscle development in your chest. Here are some exercises you can do with a machine or free weights for a bigger chest:
Dumbbell Press
The dumbbell press is a popular compound exercise that targets and helps you build your chest while recruiting your shoulder muscles and triceps to develop shoulder stability. You can perform the dumbbell press across different angles, depending on the kind of adjustable bench you have. You can perform it on a flat bench or a 15, 30, 45, or 60-degree incline angle. If your home gym does not have a bench with this feature, I recommend the Rogue AB-3 Adjustable Bench.
Dumbbell Pullover
The dumbbell pullover is another free-weight exercise that can help you develop bigger chests and build your back muscles. Because of its chest and back muscle development, it also enables you to develop your torso, giving you the famed Dorito body build. In addition to bulking out your chest, the dumbbell pullover improves your upper body mass, stability, and strength, including in your core and triceps. The exercise will also help you develop great body posture and flexibility and posture, reducing the likelihood of developing office back pains. You can get Hex Dumbbells to help with the exercises.
Dumbbell chest fly
The dumbbell chest fly is another exercise for your chest. It is similar to the dumbbell press and builds your chest, lats, arms, and upper back. The exercise also increases your range of motion by opening your chest. The dumbbell chest fly also assists in counteracting upper back pain while reducing tightness around the areas.
Low to High Cable or Band Fly
The low to high cable or band fly is a cable or band exercise that provides a peculiar perspective on building your upper chest muscles. The exercise provides different benefits, but the main advantage is that it also develops your range of motion. With the exercise, you can cross your hands past your body's midline, taking your chest muscles to where they usually can not go with regular bench presses.
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