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How Many Push-Ups Should You Do Daily for a Stronger Chest?

Maximizing Your Chest Gains

By Ananda SubramanianPublished about a year ago 3 min read

Push-ups are one of the most widely recognized exercises and an essential component of any workout routine, regardless of whether you're a beginner or a seasoned athlete. If you're looking to build a bigger chest, the number of push-ups you perform each day will have a significant impact on your progress. So, just how many push-ups should you be doing per day to see results? Let's take a closer look.

Start Small and Gradually Increase

For beginners, it's best to start small and aim for 20-30 push-ups per day in the initial stages of your workout routine. While you may not see noticeable results in just a week, with consistency, you can expect to see significant progress in your chest and arms after about three months of regular push-up training.

To avoid stagnation, it's essential to increase the number of push-ups you perform each day after the three-month mark. Aim to increase your reps by at least 10 to continue building muscle and avoid plateauing. Remember to be consistent in your sets and reps to ensure that your workout sessions are productive.

The Sky is the Limit

Contrary to popular belief, there's no limit to the number of push-ups you can do each day. The average person can benefit from doing 50 to 100 push-ups daily, but with dedication, you can easily increase this number. Just make sure to break down your reps into sets to avoid fatigue and track your progress to stay motivated.

Maximize Your Gains with These 5 Tips

Wear a Weighted Vest: Adding resistance to your push-ups can help you build muscle and see faster results. Consider wearing a weighted vest during your push-up training.

Add Elevation: If you don't have access to home gym equipment, you can still increase resistance by elevating your legs during push-ups. The higher your legs, the more effort you'll need to complete each rep.

Look After Your Wrists: Doing push-ups regularly can put stress on your wrists, so it's essential to warm up your joints and position your hands correctly to avoid wrist pain.

Take the Right Supplements: To support your muscle growth and improve exercise performance, consider taking creatine and BCAA supplements.

Try Different Variations: Mix up your push-up routine by trying various push-up variations, including plyometric, one-armed, and feet-on-the-wall push-ups.

Proper Push-Up Form

To get the most out of your push-ups and avoid injury, it's essential to perform them correctly. Here's how:

Start on all fours with your hands positioned slightly wider than your shoulders.

Extend your legs back and balance on your hands and toes, keeping your body straight from head to toe.

Brace your core by contracting your abs and pulling your belly button toward your spine.

Inhale as you bend your elbows and lower yourself until your elbows are angled at 90 degrees.

Exhale as you contract your chest muscles and push back up to the starting position.

Tips: If you're feeling fatigued or lack core strength, switch to an easier push-up variation and make sure to maintain proper form throughout your reps.

In conclusion, push-ups are a highly effective exercise for enhancing the size and strength of the chest muscles. These simple, yet versatile movements target the pectoral muscles and can be easily incorporated into a daily workout routine. However, the ideal number of push-ups to do each day can vary depending on several factors, including individual fitness level and personal goals.

For those who are just starting, it is recommended to begin with a smaller number of push-ups, such as 10 to 15, and gradually increase the number as you build strength and endurance. For experienced fitness enthusiasts, a higher number of push-ups, such as 50 or more, may be appropriate. The key is to listen to your body and avoid overworking yourself, which can lead to injury and decreased progress.

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    ASWritten by Ananda Subramanian

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