How to Grow Your Chest Faster with Only Push-Ups

Growing a bigger and amazing chest is something that you can do at any time and anywhere. Push-ups are one of the most basic forms of exercise that you can do, and they are incredibly effective for working the chest and arms.

The content ahead discusses how to grow your chest faster with only push-ups along with some tips for progressions.

The Benefits of Push-ups and Why They’re Effective

Performing push-ups is a common activity among many workouts and the use of body weight can really add an element that can grow big pecs. Here are some benefits of push-ups to help push your workout to the next level with as minimal equipment as possible.

Reduced cardiac events. Longitudinal studies have shown the effects of being able to perform push-ups on long-term heart health. A recent study performed over a 10-year follow-up on more than 1500 participants found that higher baseline push-ups were associated with reduced cardiac events.
Simulates Bench Press Movement. Push-ups are a natural way to work the chest and pecs by only using your bodyweight. Similar to a bench press, push-ups have the same motion as the bench, but with a different angle of resistance and less weight. With proper body positioning, push-ups can create a great workout.
As Effective as Push-Ups. Studies comparing the effects of push-ups versus the weighted bench press showed no difference in muscle activation between exercises. This demonstrates the sheer efficiency in recruiting pectoral and arm muscles in the push-up as bench presses typically are overloaded with weight.

How Many Push-Up Variations are there?

The variations of hands, feet, and the body angles are paramount in changing up push-ups. These different variations are crucial for growing your chest faster as the muscle memory is being built. With that in mind, here are some push-up variations to consider adding to your workout.

Standard. The standard push-up is one in which you need to master technique. The standard version should include hands in line with the shoulders, body straight, and toes on the floor. The tempo should be consistent on the up and down phase without any delays being added.
Wide. Getting into a wide push-up changes the angle of resistance on the pecs, shoulders, and arms. This version places more strain on the pecs closer to the shoulders and offers a bigger area to work.
Diamond. These could be referred to as a triangle version also, but this type of push-up targets the pectorals and triceps muscles. The close hand configuration places an outward angle of resistance at the elbows that invites the triceps to get involved. This dual combination can help to build arms as well as bigger chest.
Incline. The incline push-up involves placing your hands on a platform, such as a bench, and creating a smaller angle at the shoulder joints. This smaller angle causes the lower portion of the pectoralis major to activate and helps to round out a bigger chest physique.
Decline. In contrast to the incline version, decline push-ups increase the angle at the shoulder joints, creating a more upper chest and shoulder workout. This is the tougher option of the two, as more gravity is used in this push-up.
Clapping. Adding HIIT options to a workout can help to shred fat, burn calories, and build muscle. The clapping push-up is a high intensity option for the pecs that can build muscle quickly. Start by nailing down your form with one clap on every push, but if you are advanced, consider trying to call two times on the push.
Hand Stand. The last variation is the most challenging option. This is the highest intensity push-up option and can build hypertrophy quickly. The handstand push-up uses a lot of gravity to work the upper pecs and shoulders. You may need to start slowly and work your way to a hand stand, but once you nail it down, this will be a great option for bulking.