How To Grow Your Chest With Only Push-Ups (FULL ROUTINE)
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- Опубліковано 21 вер 2024
- 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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How many push-ups did you end up getting in the test? Comment below! Hope you enjoyed this one - here's a link to the full article as well: builtwithscience.com/push-ups-for-chest/ .
30😎🙂
38
Think you need to practice what you preach, pal, because it's not like your chest is big
@@sheffcitys2forgedinsteel255 Doesn't discredit the information he gives though
@@Japanadianboy never said it DOSES mate
When gyms were closed during covid, push ups were my best friends. They definitely helped maintain size and definition
ua-cam.com/video/Rhxy8o88rHY/v-deo.html
bodyweight exercises CAN build muscle not just maintain
@@ryankosasi3437 not really
@@talimpalomino9589 yes indeed, but you need to be more careful, more stress on the joints and stuff
@@AxxLAfriku you should stick to one girlfriend tho
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
thx bro
Thanks man!❤💪
You're awesome
All my group projects were missing you
legend
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
I've been disappointed in myself in school alot due to insecurities. And I definitely will not back down on this comment
yo this is so motivating! I'm a skinny guy myself & it's just been 10 days since I started doing push-ups!! Thanks
you can do 200 a day comon
@@manuelshezad761 I do 64+ now (taking breath-breaks) Day 2 👌
@@ob4511 do that for 2 weeks and pushups will go like butter
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.
That's really wise man!!
Im wondering how much your baseline increased by now :) hope u kept going! greetings from Germany!
respect bro
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.
Level 1-2 was easy for me but 2-3 took a while.🤷♂️
@@T3chnoJunk13 Yeah that was the same for me, it slowed down quite a bit once i reached around 20, thats when you have to use different types of push ups and different accessory movements to break any plateaus i guess
Can you tell me about rest between each set?
@@hannhann4158 as much as you need, depends on intensity. If you’re going at absolute maximum effort (10 RPE) then usually you would want at the very least 1 minute of rest (maybe even 1;30).
In general if you’re doing less reps but it’s heavier you need more rest.
How much can you bench press now ?
The chest gains I made from only doing push-ups are actually insane… this 100% works 👌🏼
Nice
Good man
Yup..but it takes lots of time with only push up comparing with equipments.
How do u program it?
Yes
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. :')
Good going bro...any change in upper body?
That's amazing any change in your upper body?
I wouldn't say I look like the guy on the video but from where I started in about 4 months I was seeing considerable changes in the way I look. And I went from 86kgs to 70kg. I also did other workouts for my legs and stuff. And this year I'm going to the gym.
how much do you eat a day tho
same! Started with 12 reps now I’m in my 20 res
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.
Like it man!
You just imitated the incline bench
@@f33r45 kind of, the parallete bars allow you to get more of a stretch similar to dumbbells. Buts it’s a closed chain movement which I prefer.
@@pierrecohenmusic where were Youre arms? Close under your breast(diamond), shoulder wide or even wider?
@@ajithkanniah5635 usually a 45 degree angle… sometimes I go wider. But I never go narrow bc I don’t need to focus on tricep development.
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?"
Training almost to failure is just as good dw
Blast bury the light, or gigachad theme or Zyzz hard style music, choose any one of those and you can thank me later.
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God who have lived a human form and became the sacrifice for the sins of those who believe in him. And also, those who believe should repent, turn away from their sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about the Gospel and please read it.
@@uchihaobito1601 dude. Ik we have to spread the gospel but what you are doing is making people annoyed.
Best you spread gospel to your close friends
i feel you
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!
Hey man that's great to hear! Could you give a breakdown on how you went about this? (I.e frequency per week, progression, etc.)
Cheers!
@@hasaankhan1048 Sure. I trained as often as possible. Possiblein terms of how i/my muscles felt. Whenever my chest would have been soure I made a break until it wasn't anymore. I just 'listen' to my body. Once my muscles wouldnt get so sour anymore i made a plan. Every 2 days full body. Now I'm training on push pull (leg) i have legs involved in the push and pull day. :) If you have any further question feel free to ask
how many can you do now?
@@lutovac_nikola havent tried my max i always do 15, 1 min break, 15 until i cant to more than 6 - 8, ill be doing like 6 - 8 sets
Got any pics my guy? Need some for reference (I'm thin lmao)
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.
Every like = 1 push up
Good luck Fam
196? So, per day? Or per week? Or just in total?
@@Canasket i did not realize how many likes this had lol
Rip homie 🪦
Rookie numbers
Been doing them with weight plates in a rucksack. Going really well.
How do u program it? Also do u do any other push exercises?
Are you from germany?
m.ua-cam.com/video/uaFb6RPC_XM/v-deo.html
Meinst du “backpack” auf Englisch ?
@@creativeguyyy backpack und rucksack sind beide synonime auf english
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.
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God who have lived a human form and became the sacrifice for the sins of those who believe in him. And also, those who believe should repent, turn away from their sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about the Gospel and please read it.
@@uchihaobito1601 These bots bruh 🤦🏿♂️
Seems like a solid chest workout for people who don't want a big chest
💀 lolol
🤣😂👍
@Von Grutgger People like you love taking shit out of context. Nowhere in my comment did I say anything negative about pushups.
m.ua-cam.com/video/uaFb6RPC_XM/v-deo.html
For real ...its a hard sell when his chest isnt even that big
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!
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God who have lived a human form and became the sacrifice for the sins of those who believe in him. And also, those who believe should repent, turn away from their sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about the Gospel and please read it.
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
You put out so many high quality videos. Im terrified by your work ethic
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.
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God who have lived a human form and became the sacrifice for the sins of those who believe in him. And also, those who believe should repent, turn away from their sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about the Gospel and please read it.
@@uchihaobito1601God bless you brother. May God guide you
Suggestion:pls try to add chapters on video if possible
Would be a big hel
Don't do this if you actually want a massive chest. Just progressive overload on the bench press and add some accessories like flies or dumbbell incline and dips.
I agree with you
Or forget the bench and just do weighted pushups
Or use weighted dips if you like body weight movements over weightlifting. Either way you can’t skip progressive overload.
@@bjeanty2452 facts
Just take in more calories and everything else will fall into place...
And read the title... obviously this was meant to be a push-up/non-equipment workout video, so he's not saying this is the *only* way to develop your chest in total.
So even brining up the bench press made absolutely no sense smh...
That was super helpful and beneficial for me- Thanks Jeremy.
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God who have lived a human form and became the sacrifice for the sins of those who believe in him. And also, those who believe should repent, turn away from their sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about the Gospel and please read it.
I strained my hand, so closing around a bar was out of the question (flat work feels fine). You saved, and enhanced, my chest day with these concepts!
ayooo dis dude got skinnier, he was like a body builder 2 years ago
Probably because he thinks dumb shit like this is a good way to build muscle. Lift weights and progressive overload if you want a big chest.
Thought I was the only one who thought this
Maybe he just got leaner; seems as though he likes the toned aesthetic more so than a body builder look.
@@AnnmusPnda no he has lost loads of muscle mass
@@AnnmusPnda just look at his profile pic or pics from a year ago compared to now. He’s definitely lost muscle mass. He’s probably working out less or with less intensity.
Giga chad advice: get yourself a set of pushup handles (usually around 10$ on amazon) and do slightly wide pushups on them and go down until your chest is very close to the ground and push yourself back up, Keep on grinding boys!
I never realized but I’ve only been doing close griped push-ups my entire life. I always thought it was the normal way to do push-ups.
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God who have lived a human form and became the sacrifice for the sins of those who believe in him. And also, those who believe should repent, turn away from their sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about the Gospel and please read it.
you are not alone
Me too.. I'm preety impressed with myself after watching this
There's a reason why military's around the world use the push up method, thats because it really does work and requires no equipment only a sound firm ground which you can do anywhere...
Just started my day 1 after benchmarking at 33 push ups. Thanks for this program! I'm excited to see how it works for me.
How's it been so far?
@@fabianzh5577 Wish I could provide a solid update but I didn't get three workouts in last week. Restarted Day 1 yesterday.
@@JFlynn1207 what about now?
@@user_0402 I am definitely noticing some improvements compared to just doing sets of 10 standard push ups. I've been struggling to get through all 5 minutes on the third day.
@@JFlynn1207 5 months later have your triceps, chest, shoulders, and abs improved? 😁😎👍
Your ability to utilize time efficiently is incredible. Yours + test subjects’ + viewers’ = a lot of time. Nice
Push ups for me during Covid not only increased strength but my size significantly. When gyms reopened, my first time doing bench again jumped by 35 pounds and couldn’t believe it. Don’t sleep on push-ups
bench and pushups work the same muscles but pushups can be made harder without weight being added
The hate they get is weird, like they're just a god given version of bench press. The backup plan that always saves the day, this exercise never fails to come through.
@@kal7rider780 what elce works shder tricps and chest so well
Yea you say that all that tells is your new and your bench sucked, i did push ups during the first lockdown and lost about 35 pounds on the bench and ended up with shoulder inpignment due to not having the things id normally use to train my rear delts properly. Push ups are fine just don´t think or act like they can actively help your bench unless ofc your bench already is trash.
@@mortenlarsen7220 thats just your fault
You failed to improvise
Day 1 : Chest size: 37 inches , After pump : 37.4inches ...would update with pictures after 30 days(will be taking measurement every 5 days)
Push-up are definitely a great way to train your chest and improve your upperbody musculature. Once you learned the basic form and can do a fair amount it is so diverse that you will always find a challenging version of it to get you to the next level💪
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God who have lived a human form and became the sacrifice for the sins of those who believe in him. And also, those who believe should repent, turn away from their sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about the Gospel and please read it.
Due to COVID and being a student with not much spending money for a bench to use with my dumbbells, push ups have been my go-to for chest development. But recently I’ve been feeling that the chest portion of my routine (3 sets x 1-2 RIR) hasn’t been getting me the type of progress I want anymore.
I’ll be trying out this routine for, God willing, the next 3 months and I’ll update on the type of progress I see!
m.ua-cam.com/video/uaFb6RPC_XM/v-deo.html
how's It going?
updates ¿
Updateeeeee paleez
Update?
THank you so much for this program!
It's is interesting to see where my weeknesses are..So, I have to start even slower, and mix it up a bit.
I can do 4 correct pushups max. on the ground.
e.g. 1. Easy / Skill Day:
1. excercise (5-8pu x 3 sets): 6x3 inclined (ca 20cm high bench).
2. excercise (taps): no bigger problems
3. excercise (diamond): only possible on my knees (only 4pu x 2s)
My first goal is to be able do the beginner programm perfectly on a flat ground:
- get to 8x3 inclined,
- start then with PUs on the flat: try 5x3 on the flat ground and get to 8x3
- every week: check the max. flat PUs: if >10
--> Then move on with next program for 11-30 max. PUs.
To everyone who isn't even able to do the easiest steps:
Don't get dicouraged, try to adjust this program und find your tiny steps to move on.
It would be nice if we could combine it with some pull exercises. I mean Something that can be done in a 3-day-routine
This is a shit program go look elsewhere
Amazing video! Tried this for a few weeks and managed to get my max reps from 12 to 25 :DD
The only thing I am not good at. It's difficult but will never give up.
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God who have lived a human form and became the sacrifice for the sins of those who believe in him. And also, those who believe should repent, turn away from their sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about the Gospel and please read it.
For level 1-10:
Day 1: 3:27 3:56
Day 2: 4:57
Perfect routine for casual guys! I'd be very excited to have such routine for legs as well - 1 exercise to be done in 5-10 minutes :)
This looks challenging but I like the fact it is customized to individual needs.
Jeremy Ethier always looks the same when will you bulk up lol
He's smaller than 2 years ago man. He's regressing
A group that only uses deficit pushups (if they're able to perform it) with just a weight backpack for progressive overload would probably do better than bench press group.
Thanks I’m starting to feel stronger!
Make sure to add more weight over time, advice in this video wasnt that good
For young people who don’t have access to weights often, the push-up is your best friend. Helps dramatically in sports, having stamina, avoiding injuries. 200 pushups everyday for two years payed off well.
200 pushups everyday how you still got arms is beyond me😂😂
Love your videos so much. The edits, everything. Thank you for your work!
Jeremy gotta start looking into neck extensions..
how much rest do you recommend during sets and does the rest time differ per exercise?
All Exercises in one place 8:08
(Day 1 Skill) Level 3: 4:13
(Day 2 Strength ) Level 3: 5:38
(Day 3 Muscular Endurance): 5:58
Two Exercises (to do every day): 6:46
(What My routine looks like): 8:23
Awesome video and explanation, Jeremy!!! I like all your videos training! Thank you for all your training strategies.
Here's my push-up routine:
1. Push-ups
2. Push-ups
and 3. Push-ups
You deserve much more likes for so hard work on this video
Pushups are a very effective morning routine for muscle definition, another great recommendation from Jeremy!
50 push-ups a day
This is me
5x10 pushups with a mix of close fists and wider stance to engage my inner chest and triceps. I also recommend trying to do an decline push-up to builds shoulder
POV: you just came back from watching his videos from 3 years ago and noticing he’s lost a bit of muscle mass
“a bit”
@@tweaze9002 🤣😭 okay a lot
Another quality content 🔥🔥🔥
Still watching 💪💪💪💪 February 26, 2023
I love pushups, i used to use them as warm ups for benching, especially partial pulsating pushups.
But I don't think you will grow your chest that much unless you progress over time like a simple addition of 5 pounds in your bench every month.
It depends how you do those push-ups and how you program them...
When your goal is lifting progressively heavier weight in the bench press, you really aren't going to get far until you start upping your caloric intake anyway... which means gaining overall body mass (and for most people, body fat also) is a built-in requirement of pushing heavier weights.
Whereas with push-ups, performance suffers if you put on too much excess weight... so overall your muscles remain a certain size (but leaner).
That's the real difference maker here... not really the training itself.
@@davepazz580 that doesn't address his points though. Honestly Jeremy seems to lack a lot of programming knowledge or he's deliberatly disingenuous. If you want to build a massive chest with pushups you need to weight them, and beyond that rings and weighted ring pushups can benefit you. The workouts shown in this video are shit, I'm 6'3 222bw and do 3x8 53.75kg on pushups and have a big chest. Getting stronger at them is the only way to get a big chest not the shit routine in the video above.
@@CJ-bk9vt I don't advocate the routine here, but the fact remains without enough calories you aren't going to considerably increase your body mass or strength to push a lot more weight than before...
Genetics for muscle growth vary... I know guys who do routines similar to the ones you do and have only experienced marginal gains after a lot of effort, also know guys who experienced a *ton* of growth but put on a lot of body fat in the process as well (because increased calories are required to get far).
Then you have those lucky individuals that grow muscle pretty well and with very little body fat increases... but those guys aren't the norm or average.
@Kaiser24 I'm not advocating Jeremy's routine here... but if you train any exercise hard enough over time it's going to stimulate growth and strength.
After that, you have to take in a lot of calories (and get enough rest) if you want your overall body mass to increase.
@@davepazz580 you don’t know the program I run. It’s not a question of my genetics I was a stick when I started, it’s the fact that I’ve trained consistently for 4 years and made an effort to improve my programming knowledge.
I have average genetics. Those guys you know are most likely average too, because by definition average is the most common. Effort can only get you so far on a shitty program. Learn how to manipulate your volume and intensity, find specific variations to your main lifts that address your weaknesses, evolve your rep ranges.
Calories and diet isn’t that important after you have a baseline understanding of it. Once you understand it you don’t have to change it much to progress, it’s your training that matters most. I’m on a recomp and I’ve been maintaining my calories and body weight for nearly 18months, progressing in strength and muscularity steadily.
No offence you sound like a novice who has read a few studies, like most that follow Jeremy.
I started doing pushups to help with anxiety now im on an entire transformation and journey
Today wednesday 23th 2023 I'll start doing this, monday, wednesday and friday. 14 years old, 173cm 58 kg.
I started with heavy day because I perform an upper lower split. My strict push ups max is 15 (scapular depression and retraction, full range of motion, pecs focused, glutes and abs engaged, basically strict push ups until technical failure). On my case, 15 push ups.
Performed 7-8 hand release pushups for 3 sets. (On the last set my technical failure was at 8 reps because of muscular fatigue)
I tried to do shoulder taps AS STABLE as possible, maybe I'll need to add weight, I still could to 15 secs more.
Closed grip push ups, 9 and 8 reps until technical failure.
My pecs were absolutely destroyed after this. I'll prob update weekly - monthly with my new rep max and progress.
what happened now?
I did this.
Routine works like magic.
First of all Thank you so much Jeremy you are doing great job. Love your explanations! May I ask you...how much time of rest between sets and between different types of exercises do I need???
I would really appreciate the answer too :)
the most minimal amount of time you need to complete the next set without your form suffering.
2-5 minutes on strength days, and on endurance days he says ur doing one set every minute, so im guessing 30 seconds or less. I'm not sure if the "easy days" are training for hypertrophy (30-90 second rest) or what, so that one is hard to say
Is the workout days right after each other or is there rest days in between
i started doing pushups with a friend about 20 weeks ago. we decided to do 10 sets of 10 pushups with a 1 minute break in between sets. When u cant do all 10 pushups you drop to knee pushups, then incline counter pushups when knees fail. Started with 8 pushups and over about 12 weeks we both hit 10 sets of 10. Then i saw this video. tested my max reps and could do 30 pushups. today after doing this for 8 weeks i just hit 57 pushups. going to continue doing this but adding a 40 pound vest to reduce the amount of pushups needed for each set.
Do you know if this is a thing you do like consecutively or do you space it out
Yk like Monday day 1 Tuesday day 2 Wednesday day 3 and then rest days
Or Monday day 1 rest day Wednesday day 2 rest day Friday day 3 weekend rest days
@jackysbin3860 we work out on days 1 3 and 5. We rest day 2 4 6and 7.
We just hit 70+ consecutive pushups and I've added pullup training and stretching.
How long should the rest be in between sets of pushups?
I can vouch for pushups building the chest..when I went into boot camp my chest was flat as hell..by the time I finished my SOI I had built a damn good slab of meat!
im doing inclined push ups and my triceps gain a lot! hopefully i can do more than 10 reps in the standard push ups soon
Is it only me or Jeremy is looking a bit smaller but more defined now, probably he's on a cut
He have been small since hes channel begun, he havent grown one bit for years i personally find that odd especially making videos on how to get massive input muscle when he himself is small as all hell.
He's getting smaller lol
He doesn’t look like he’s ever worked out before. This is my first time watching this channel. He looks like he has like a runners swimmers build
@@soberpowerliftingprking.1268 He put all hes stat points into endurance, and not a single point in strenght.
@@mortenlarsen7220 OK that’s fine if that’s what he wants to do. No problem with that. It’s just the title of the video build a massive chest. That’s like an Eskimo in the Arctic trying to sell ice cubes to another Eskimo. I’m not buying it LOL
For anyone doubting the effects pushups can have i got to a 200 pound bench press at 165bw from like 4 months of hella pushups
Hey bro , what should be the rest between sets
Love this kind of program Jeremy, maybe something similar for squads and chinups?
I'm going to try this! Hopefully will be able to keep myself accountable and works easily with my schedule.
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God who have lived a human form and became the sacrifice for the sins of those who believe in him. And also, those who believe should repent, turn away from their sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about the Gospel and please read it.
2022 will transform myself.. Mentally and physically 💯🔥
I planned this in 2020... however 😂
Why not start right now? You got this
Start now
No time like the present PAL,
Start right now
Its not working for me, my chest isnt turning blue like the thumbnail
You can actually go beyond level 3 if you buy a weight vest and start training with it
I can do archer and trying to do pseudo planche ... But I'm gonna try this for chest mass
Or a ruck sack full of books on your back
You have improved a lot in 1 year
I trained normal push-up for about 10 months and was able to bench press 235 without ever going to a gym before then
That's what my wife would bench.
@@yasashii89 anything under 5 plates is ridiculous
His audience is the general public/novices so it makes sense why his videos are like this
I play Apex
Let's go level 2! 😤 Let's get it!!!
4:10 day 1
5:30 day 2
6:05 day 3
8:08 Summary
Looking at your chest, I don't believe that your tutorial is really effective
Is it just me or does Jeremy look like a long distance runner?
Yes he does.
Nah,he's not that big
True, he is not quite there yet he can be biggee
@@Red-yb8qp 😂😂😂😂
@@abdulxinvestigations3622 no chill💀
Thank you so much. I've been looking for a pushup workout routine.
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God who have lived a human form and became the sacrifice for the sins of those who believe in him. And also, those who believe should repent, turn away from their sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about the Gospel and please read it.
He's built like a buff giraffe 💪🦒
He's handsome anyway
Lol
How Long Should Rest Between Sets?
this is all good and well as long as you remember that bench press isn't the best exercise for the chest, and while push ups may be as good as bench press it may not give you as good of a result as chest flies and dumbbell bench press etc where you can get a much better range of motion and a better activation in the chest rather than the chest and front delts
do uk any best home workout without equipment? like whole body workout
When a man with no PECS advices you on how to build your PECS !! Hilarious
question: i’m good for both skill and strength days but by my final set for the emom/endurance set, my form starts to suffer. any advice? push through despite bad form? do a 6th set?
if you suffer its not a problem, its the goal of emom, be patient with time you going good
form is key, so do as many pushups in good form as you can. your gonna do less pushups then normal but thats fine, because your form is still good
I tried this just now, man what a burn, Jeremy keep bringing that hit dam!!!!!! I already know this is gonna work
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God who have lived a human form and became the sacrifice for the sins of those who believe in him. And also, those who believe should repent, turn away from their sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about the Gospel and please read it.
Excited about trying this out, you're programs have been monumental for me bro!
ua-cam.com/video/Rhxy8o88rHY/v-deo.html
anything is monumental for beginners lol
Absolutely loved this video. Thank you so much for this valuable information. Lots of love from an Australian 🇦🇺❤
i guess people define "massive chest" differently.
Yeah this is kind of for beginners only. Should've been a level 4 or 5 even
He himself has a small chest lol, like someone who's been training a year, 2 years max.
@@Ignore14 he training more than 2 years
@Shawn Cook same remark
Thats how natural build chest looks like on someone who naturally slim and small like him. You can't cheat genetics unless you take gear. His chest is perfectly "massive" for his frame and being natural.
This is gold.
Hello and thank you for the great content! After a sedentary period I’ve been following your program for about a week now and I have already seen improvement in my strength and form! I’m doing my best with my limited knowledge but may I ask for some clarification? For instance: on Day 1/Skill Day how long should I rest between each of the 3 sets? And for EMOM push ups if I’m finishing 7 push-ups relatively quickly; what should I do with the rest of each minute?
Romans 3:23 for all have sinned and fall short of the glory of God
Hebrews 9:28 So Christ was once offered to bear the sins of many; and to them that look for him shall he appear the second time without sin to salvation.
Romans 6:23
For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
John 3:18 Whoever believes in him is not condemned, but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son.
John 3:16
For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
James 2:17-18
In the same way, faith by itself, if it is not accompanied by action, is dead.
18
But someone will say, "You have faith; I have deeds." Show me your faith without deeds, and I will show you my faith by what I do.
Acts 17:30
In the past God overlooked such ignorance, but now he commands all people everywhere to repent.
2 Timothy 2:19
Nevertheless, God’s solid foundation stands firm, sealed with this inscription: “The Lord knows those who are his,” and, “Everyone who confesses the name of the Lord must turn away from wickedness.”
John 3:5-7
Jesus answered, “Amen, amen, I say to you, no one can enter the kingdom of God without being born of water and Spirit. What is born of flesh is flesh and what is born of spirit is spirit. Do not be amazed that I told you,
'You must be born from above. '
(All humans have sinned except for the Holy Son of God who have lived a human form and became the sacrifice for the sins of those who believe in him. And also, those who believe should repent, turn away from their sins and shall change into more like him.
And everyone who follow Christ should be born again, that means you should change the way of your life and be born again.)
I will spam this to comments sections so that many will know about the Gospel and please read it.
Emom he said just add more reps, maybe 1 or 2.. so it would be 8 or 9 reps per minute if 7 is too easy..
Can you do more specific muscle. 10 min workouts again? The Bicep one you did a while back was awesome and it really helped a lot
As always ... well done and a big thanks for this content
ua-cam.com/video/Rhxy8o88rHY/v-deo.html
I think I'm the only person who does calisthenics that don't do weird or as they call "harder push up variation" i just use a bag and put on some weight as i progress.
Let's be honest, going to the gym and lifting heavy weights is the most efficient way to grow your muscle.
Been a while since i watched jeremy and he looks half than he was ,damn what happened
Yeah same
"how to get a massive chest" LMAO
prob injured or just not lifting what he did, ecto isnt he so it shows more, he will be back
@@richat1691 I also thought he maybe got injured, but if he did I think he would make a video about it
I bought the Iron Chest Master. It's no joke. Thanks for always sharing great tips, and info.
8:10 is what's in this whole video.
He's very fit and great wisdom Much appreciated
Is it just me or he looks skinnier like his biceps were alot bigger
Noticed too man bro was swole ash
Probably he isn't interested in getting big anymore or something
Yh
Maybe it is due to the camara angle