Can you build a good chest with just pushups?

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    Jun 26, 2012 1:04 AM GMT
    I don't go to a gym (just home workouts). I despise doing dumbbell flyes (I feel like I just injure my shoulders and don't actually get a good pec workout). I don't have a good assortment of dumbbell weights to do dumbbell presses (max 40 lbs per dumbbell).

    So I have resorted to just doing pushup variations. My normal chest workout consists of -

    3 Sets till failure of Normal Pushups (weighted 25 lbs)
    3 Sets till failure of Wide Pushups
    3 Sets till failure of Incline Pushups
    3 Sets till failure of Decline Pushups
    2 Sets till failure of Hip Pushups

    I take 2 minute breaks in between sets.

    Anyone have good success with just doing pushups? Any suggestions?

    Thanks

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    Jun 26, 2012 4:42 AM GMT
    S34n05 saidI don't go to a gym (just home workouts). I despise doing dumbbell flyes (I feel like I just injure my shoulders and don't actually get a good pec workout). I don't have a good assortment of dumbbell weights to do dumbbell presses (max 40 lbs per dumbbell).

    So I have resorted to just doing pushup variations. My normal chest workout consists of -

    3 Sets till failure of Normal Pushups (weighted 25 lbs)
    3 Sets till failure of Wide Pushups
    3 Sets till failure of Incline Pushups
    3 Sets till failure of Decline Pushups
    2 Sets till failure of Hip Pushups

    I take 2 minute breaks in between sets.

    Anyone have good success with just doing pushups? Any suggestions?

    Thanks



    bump.
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    Jun 26, 2012 4:45 AM GMT
    Get those perfect push up things.
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    Jun 26, 2012 4:47 AM GMT
    Depends what your definition of a "good chest" is. Lean, defined, probably with the right amount of pushup variation to avoid the muscles getting used to the exercise. Progressively building size? You'll need heavy weights for that.
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    Jun 26, 2012 4:58 AM GMT
    SSJTrunks saidGet those perfect push up things.


    Other than preventing wrist injury, why?
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    Jun 26, 2012 5:07 AM GMT
    S34n05 said
    SSJTrunks saidGet those perfect push up things.


    Other than preventing wrist injury, why?


    As cheap and gimmicky as they seem - they really do work. I use them regularly and noticed a difference as soon as I started.
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    Jun 26, 2012 5:07 AM GMT
    Ariodante saidDepends what your definition of a "good chest" is. Lean, defined, probably with the right amount of pushup variation to avoid the muscles getting used to the exercise. Progressively building size? You'll need heavy weights for that.


    QFT!!!!!!!!!!!!!!!!!!!!
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    Jun 26, 2012 5:11 AM GMT
    You should add in some dips. The simplest would be bench dips, though those hit the triceps hardest. And rows as an opposition. Dumbbell rows or rest a bar between two chairs and lay underneath to do inverted rows. If you don't have a bar, a piece of 3/4" iron pipe at home depot costs a few bucks and you can probably figure out a way to use it as a pull-up bar as well.

    With the flyes, you have to use good form, do them slowly, and feel yourself using your chest, not shoulders. It's a little hard to explain.
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    Jun 26, 2012 5:13 AM GMT
    mindgarden saidYou should add in some dips. The simplest would be bench dips, though those hit the triceps hardest. And rows as an opposition. Dumbbell rows or rest a bar between two chairs and lay underneath to do inverted rows. If you don't have a bar, a piece of 3/4" iron pipe at home depot costs a few bucks and you can probably figure out a way to use it as a pull-up bar as well.

    With the flyes, you have to use good form, do them slowly, and feel yourself using your chest, not shoulders. It's a little hard to explain.


    Thanks, I do dips (i just use two tall chairs), but usually on a different day (arms). I also have a pull up bar, but in my OP I was just mentioning my normal chest day workout.
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    Jun 26, 2012 5:23 AM GMT
    Dips are part of chest day. Lean forward and elbows in to emphasize the chest. For extra fun, throw in a leg raise at the top position. They make good supersets with flyes.

    Superset rows with presses or pushups to balance your chest.

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    Jun 26, 2012 7:12 AM GMT
    I did P90x for a few months and the chest days composed mostly of different types of push ups, I ended up getting tendinitis in one of my wrists so just be careful not to do that.
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    Jun 26, 2012 7:25 AM GMT
    Cash said
    S34n05 said
    SSJTrunks saidGet those perfect push up things.


    Other than preventing wrist injury, why?


    As cheap and gimmicky as they seem - they really do work. I use them regularly and noticed a difference as soon as I started.


    They really are the best 20 bucks you will ever spend but they aren't absolutely necessary. Besides just narrow and wide change your angle. For example do sets with your feet up on a bed. When they get easy you can do head stand push ups. But why work on chest? Ab work is chest defining but they work muscles that you actually need.
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    Jun 26, 2012 12:34 PM GMT
    Work into your routine some stabiliser exercises - push ups on a medicine ball or a soccer ball instead of narrow occasionally and you'll develop the serratus and other stabilisers...

    Pushup with one arm on a ball and one on the ground, roll the ball between reps to change sides.

    As Alpha mentioned - AB work will also define your chest, as will shoulder presses to a degree too..

    consider doing something for pull-overs if you can.

    There's a gadget called a gym-stick which can be used for some chest work too..

    Edit : OH - and don't forget the good old 'Theraband - you can do flyes with that too icon_smile.gif
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    Jun 26, 2012 12:40 PM GMT
    Push up is a great gymnastic skill to do. I suggest you add pull ups into your workout routine. Have you heard about Simplefit workout? google it. It does work -- using 3 gymnastic bodyweight skills.

    Tendinitis? Well, you need to strengthen your wrist or check on your push up form/range of motion.

    And I agree on avoiding spending $$$ on silly equipments for push ups.

    Cheers!
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    Jun 26, 2012 12:44 PM GMT
    Forget the perfect push up things - all they add is internal rotation and you don't want more internal rotation. Make sure to complement push ups with a big pull - barbell rows or inverted rows. If you are going to make any kind of purchase, get a pair of gymnastics rings and do ring dips, push ups, and inverted rows on them.
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    Jun 26, 2012 12:45 PM GMT
    sc69 saidWork into your routine some stabiliser exercises - push ups on a medicine ball or a soccer ball instead of narrow occasionally and you'll develop the serratus and other stabilisers...

    Pushup with one arm on a ball and one on the ground, roll the ball between reps to change sides.

    As Alpha mentioned - AB work will also define your chest, as will shoulder presses to a degree too..

    consider doing something for pull-overs if you can.

    There's a gadget called a gym-stick which can be used for some chest work too..


    Great idea.