How To Grow Your Chest With Only Push-Ups (FULL ROUTINE)

Can you build a big chest with push ups? Yes, you can. In this video, I’m going to share with you how you can build a massive chest by using push ups only. First, we’ll do a test to determine your current push up level, then we’ll go through how to pick the right push up variations based on that, and then complete your push up workout with 2 key exercises to speed up your gains. By the end, you’ll not only know how to build your chest muscles (fast) using just push ups, but also have a personalized weekly push-ups routine.

Step 1 of building your push up workout: assess your current push up level. First, warm-up. If you’re able to do push-ups, this is where you’ll want to do a few sets of 2-3 push-ups to get your body warmed up. Too difficult for a warm-up? You can do wall push-ups instead. After your warm-up, rest for about 2-3 minutes before the push-up test. When you’re ready, do as many push-ups as you can. Note down how many you get and see which level you fall under. Level 1 is if you got between 1-10 push-ups. Level 2 is if you got between 11-30 push-ups. Level 3 is if you got more than 30 push-ups

Step 2 is learning the push up variations suitable for your level to use in day 1 of your routine. For those in the 1-10 group, we’ll use the incline push ups that will require you to lift less of your bodyweight, making it easier for you to do. Simply perform your push-ups on an elevated platform and use a height that allows you to do 3 sets of 6-8 reps. For those in the 11-30 group, take the number of push-ups you can do in a row and take 70% of that. For those in the 30+ group, you’re going to use a slightly harder variation called hand release pushups. We’ll aim for 3 sets of half the number of what your max push-ups in a row number was from step 1. To perform it, get into a normal push-up set up, slowly come all the way down until your chest is resting on the ground, take your hands off the ground, place them back, and then continue a normal push-up.

Let’s now proceed to day 2, your strength day, which will further help you build a massive chest by (still) only using push ups. For the 1-10 group, you’ll use a variation that’s focused on the “downward” portion of the pushup. We’ll do 5 sets of just 1 rep of this variation. For the 11-30 group, for strength you’re going to do the hand release push ups mentioned earlier. For the 30+ group, we’ll want to do a variation that makes you lift more weight than you would with normal push-ups. We’ll do 3 sets of 50% of your max number of push-ups. To perform it, start in a normal push-up position, but come down to one hand instead of straight down. This shifts more of your bodyweight to one arm to increase the difficulty. Push back up using that one hand and then switch to the other hand for the next rep.

For day 3 all groups are going to do something called EMOM push-ups. To perform it, take 50% of your max pushups number. Then, using a timer, every minute for a total of 5 minutes you’re going to perform that number of push-ups.

Now it’s time to finish off your routine by adding 2 key movements that will speed up your push-up gains. When it comes to how to build your chest muscles (fast) using just push ups, this is ultimately key. The first is the shoulder tap, which will focus on strengthening these core muscles while integrating your shoulder, triceps, and chest muscles as well. The last exercise will add more volume to your routine while improving your push-ups power by focusing on the triceps. To perform it, you’ll do a standard push-up but with your hands placed closer together at about shoulder width apart. Based on your strength level, you can do these on an incline to make it easier or on a decline to make it more difficult. adjust the incline or decline of the movement based on your strength level like we did earlier with the standard push-up.

This routine is a lot of volume for your chest and triceps and should replace all of the chest and triceps exercises you’re currently doing. After starting the routine, every couple of weeks re-test how many push-ups you can do in a row. Once you graduate from one level, switch over your routine to the next level. Hopefully, at this point, you know clearly that you can definitely build a big chest with just push ups.

Within my Built With Science programs, I’ve used science and carefully thought out details to construct your weekly program in a way that will maximize your results and caters to your specific body and goals. To get started today you can take our free 1 minute quiz to find out which of our programs will best help you transform your body just like it’s done for thousands of our members below:

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[Ericliaoo]

When gyms were closed during covid, push ups were my best friends. They definitely helped maintain size and definition

[timeout_]

Hi, I wrote it out:

Lvl1: (1-10reps)
Day 1: easy/skill day
1. incline push-ups: 3x 5-8 reps
2. shoulder taps 3x 30 seconds
3. close grip push-ups: 2x to failure
Day 2: strength day
1. negative push-ups(3-5 second descent) 5x 1rep
2.shoulder taps 3x 30 seconds
3. close grip push-ups: 2x to failure
Day 3: muscular endurance day
1. 5min EMOM (50% of max pushups)
2.shoulder taps 3x 30 seconds
3. close grip push-ups: 2x to failure


Lvl 2: (11-30reps)
Day 1: easy/skill day
1. normal push-ups 3x 70% of max reps
2. shoulder taps 3x 30 seconds
3. close grip push-ups: 2x to failure
Day 2: strength day
1. hand release push-ups: 3x 50% of max reps
2. shoulder taps 3x 30 seconds
3. close grip push-ups: 2x to failure
Day 3: muscular endurance day
1. 5min EMOM (50% of max pushups)
2. shoulder taps 3x 30 seconds
3. close grip push-ups: 2x to failure


Lvl 3: (30+ reps)
Day 1: easy/skill day
1. hand release push-ups: 3x 50% of max reps
2. shoulder taps 3x 30 seconds
3. close grip push-ups: 2x to failure
Day 2: strength day
1. one sided push-ups: 3x-3x (both sides) 50% max reps
2. shoulder taps 3x 30 seconds
3. close grip push-ups: 2x to failure
Day 3: muscular endurance day
1. 5min EMOM (50% of max pushups)
2. shoulder taps 3x 30 seconds
3. close grip push-ups: 2x to failure

[usamerican]

I'm liking this. Started two weeks ago (21 reps baseline) and just did my first retest (now up to 30). This puts me right at the edge of Level 3, but as a 63 year-old I'll be sticking at Level 2 for another couple weeks just to ensure I'm ready for the more challenging forms. At this age I'm feeling injury avoidance is especially important.

[sean]

I’ve been training for just under a year now and I am so proud to say that I went from below level 1 to level 3.

[tahmid_]

Thank you so much for this ! I tried this. I'm still progressing. I've been doing this for 3 months. I've been increasing the workout as I progress. I started off with 10-12 max now I'm at 25-27 max reps. :')

[ob]

I'm a skinny 15 y/o who's started doing push-ups a month ago, honestly as far as the results come (I do 20-50 pushups a day) I definitely noticed better build, veins in my hands/arms got more noticeable and a height growth (probably due to the legs getting pressure during) My body (neck to waist) looks bigger. School ended, we have a massive break and I plan doing 40+ push-ups daily for 29 days and come back to school a MONSTER

[JeffHuynhFitness]

The chest gains I made from only doing push-ups are actually insane… this 100% works 👌🏼

[rasalresid]

Jeremy's advices has led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from nextleveldiet, and without additional supplements needed, my muscles started to grow massively over the last few months... Thank you Jeremy for all the work you have done over the years.

[pierrecohenmusic]

Best push-up variation that has grown my chest more than bench: feet elevated on 36” box using 12” paralette bars with a backpack filled with weights. The stretch with paralette bars is inssssane and the weighted backpack can let you hit failure very quickly.

[Samual_]

One thing i have found useful is a slow controlled series of pushups where I will change my hands width apart each time I complete a push up. Going from narrow to wide back to narrow etc. Really strengthens the core.

[oneill]

Thanks for the video! They've been a great for me! Let myself get a bit out of shape from changing jobs and this is the first time I've ever actually worked out to stay in shape. Love the science explanations!

[samgao]

the "to failure" is the hardest part of this.... The easiest way I've mitigated "to failure" days is to try and meet my match. It's hard because I always ask myself "could I have done one more rep?"

[graigaron]

Did this for almost a year and broke through the advanced program. Now I can do 50 push ups in a row. I recomend declining the close hand push ups so you can achieve failure faster and switching the one sided push up for archers. I wil start doing the hand release push up with explosive jumps and decline the EMOMS. this program is great and simple

[Idkreally]

That was super helpful and beneficial for me- Thanks Jeremy.

[Jay-week]

Been doing them with weight plates in a rucksack. Going really well.

[maxpanicked]

Hey Jeremy! Love your channel and science based approach to fitness. Any chance that you're working on implementing timestamps at some point? Would be very helpful. For instance, when I'm in the middle of a workout and I can't recall a movement or a piece of info, it would be nice to be able to access it quickly.

[SwasthyaNeer]

You put out so many high quality videos. Im terrified by your work ethic

[syedari_]

Suggestion:pls try to add chapters on video if possible
Would be a big hel

[aajohnsoutube]

Your ability to utilize time efficiently is incredible. Yours + test subjects’ + viewers’ = a lot of time. Nice

[ubiquitous]

I've grown an INSANE chest (for 3 months training) with just push ups. And i started with knee push ups where i was barely able to do 10 at the beginning. Dont give up!
Tyvm Jeremy I've learned and adapted a lot through you!