Pushup Variation for Bigger Chest (YOU VS. THE WALL!)

The pushup and its many variations is one of the most common bodyweight home chest exercises that you can do to build your chest. That said, unless you are using a variation of the push up that is challenging to you in the lower rep ranges, you likely aren’t going to build much muscle from doing them. In this video, I show you a new pushup variety that you can do to not just build a bigger chest but get a more stable core as well.

The explosive “wall stick pushup” is a killer. It may look difficult (because it is) but do not worry, you can adapt this to a more basic level by performing what I show you on your knees. Either way, the point is that by adding an element of speed and explosiveness to each rep you will find that you will greatly limit the number of reps you can perform until overload is reached.

In order to create a stimulus for new muscle growth you have to be sure that all of your exercises are challenging to your muscles. The body likes to stay the same. Unless forced to grow, your muscles will prefer to stay the same size and strength that they are now.

We can ensure this isn’t the case by making choices to increase the difficulty of the pushups that we do. Plyometric pushups alone are good, but again maybe you are used to doing them and only by doing twenty plus reps can you start to feel fatigued and overloaded. If this is the case, it isn’t that you are not having a tough workout but you aren’t overloading the muscle with enough intensity in a low enough rep range to create strength and size gains.

That said, you want to be sure that you incorporate variations of the pushup into your home workouts that challenge your current strength abilities. This wall stick pushup may still be easy for you. If so, you are not only incredibly strong, but needing something else to make sure you aren’t stagnating in your chest muscle growth. In this case, you would perform the one hand stick variation of this already killer pushup.

[omarm]

Most creative fitness channel in YouTube

[yademan]

hey Jeff, I've been watching your videos for a little over 3 month now. And I've put in a lot of your workouts in mine. I most say they are awesome. I've been working out on and off for years now and it's the first time I've got such a good result.

I went to buy a new phone the other day and the salesman ask me what I did for a living and I told him, he said, " Oh I thought you where a personal trainer ". you're awesome. 👍

[Yourmom-uwpb]

Instructions unclear, hands punched two holes into the see into the next room. plz help

[BorderlessZeus]

The amount of push-up variations that he comes up with is incredible. I have literally implemented all of them and I have seen drastic changes! Thanks Jeff!!

[Cininima]

Simple and short video. Long term results. Thanks Jeff

[VioletGOKU]

I simply reapect and admire your commitment, Jeff. And it pays off clearly, since you are able to do all this despite having undergone hernia surgeries. My groin sprains have me becoming conscious about every exercise I do and I can't give my 100% in fear of tearing up muscle walls. I am now focussing more on strengthening the core and gradually beginning weights again.

[videostartsat]

It all makes sense now! Jeff is spiderman! That's how he achieved his superhuman body fat percentage!

[jraykotheanomaly]

Perfect timing. I'll be at the gym at 5am doing chest and incorporating this in my routine. thank you! still the best fitness channel on YouTube

[razzaqi]

My one and only place to come to for exercises and good advice as well as knowledge. I have learned so much, and incorporated it into my work out. Thanks for doing what you do Jeff.

[yiankeeyiankee]

Jeff, you just can't be beaten for tough and creative exercises! Way to go!

[NinjaYoPo]

Thanks for this version of a push up I would of never thought of this. I've been watching your videos for a couples of months now and its really helping me because I want to be a personal trainer when I get older and this is helping me get the body I always wanted.

[apeture_explorer]

Notification squad. Also, this helps me incredibly. I don't currently have my bench set up and the push-ups just aren't really as efficient normally. This will definitely help. Thanks Jeff! 👌🏽

[fahadmohammad]

There are thousands of channels, videos and trainers on the internet.
But certainly you are the best
Thank u so much. and keep it free

[JesseDumontt]

I didn't even do this pushup yet and I can already tell I like it and that it's fun. I can already feel a burning pain in my chest from watching this. Thanks for the video!

[aleoca]

Jeff I would like to see a progression to the wall pat push ups for those of us who cant do em, needless to say but Ill say it your channel is the best, kudos to ya and your staff!

[pxppy]

Jeff turned into Spider Man right before our eyes

[mrcbone]

Been watching for a long time Jeff, love the love of the game, then comes the endorsements not the other way around I'd buy your stuff to simply support what your doing. Thanks again for all the exciting info and great challenging workouts cheers bud

[aasimrefai]

gotta say jeff ...you keep upping the bar with every single thanks.

[haunstia]

Way to go Jeff .You sure bring a lot of interesting variations for training . Two tumbs up.

[seanclarke]

that is bloody brilliant stuff Jeff. I can bearly get one rep... for now that is.. i can always count on you for excellent guidance