You Head It Right My Friend! Chest Workouts That Are Nothing But Doing Girl Push-ups!
Chest workouts are every guys favorite subject, but also most peoples favorite body part to train. Why? Because it’s easy! People love to do workouts that are easy. When it comes to chest, what are you actually doing? You are laying on your back, and pushing up a bar. You can be half a sleep to benchpress and still get a good lift in.
But let’s talk about how to get a jacked chest. I am going to give you the secret that you have been waiting for all of your life! That is also not a joke, and you will actually get extremely insightful and valuable information from this article. Who am I to give you tips? I’m someone that was skinny as a toothpick, didn’t take steroids, and now I have a muscular chest big enough to bounce up and down when I’m chilling at the bar! That said, lets Get into it!
What Chest Workouts Should I do?
Well for starters, the actual workout does not matter as much as how your muscle feels while you are doing it. The only goal is for you to work the muscle and contract the muscle. That is done by having good form, squeezing at the top of the contraction, and getting the right amount of reps right. The rep range should vary based on what your goals are. I assume since you are reading this article, that you are hear to get some mass! Let’s talk about what the different rep ranges will do for your chest.
Low Rep Range – (4-6 reps)
This rep range will for the most part, get your chest and your joints really strong. If you take a look at powerlifters, this is how they train. Are their muscles bigger than bodybuilder’s muscles, no. If lifting “heavy” was the answer, it would be simple. You would go to the gym, throw on as much weight as possible on the bench press and lift weights like a lunatic hoping to grow. This is not the case, and not a part of the chest workouts you should be doing. You are not a powerlifter!
Mid Rep Range – (8-12 reps)
This is the sweet spot for muscle growth. Why, I really don’t know the technical and scientific reason, but it just is. There have been numerous studies done, one being in prison, that suggest this is the best rep range. During this range, you are stimulating the muscle enough to work the slow and fast twitch muscles as the same time. This is the goal and a good way to cover all of your bases.
High Rep Range – (12 reps +)
This is actually a great way to get smaller! Yes, you will get smaller by doing very high reps during your sets. Why does this happen? It happens because your body will start adapting for endurance and not for explosion and strength. Have you ever met a very muscular person that can do 200 push ups? Probably not. But there are tons of videos online about skinny guys doing endless push ups. No matter what your current size is, you should stay away from this rep range, it will only give you smaller muscles. Whoever tells you that high reps get you more defined and cut, doesn’t know what they are talking about. Diet gets you cut, and nothing else. Those are facts, you can use this information or not, that is up to you.
Chest Workouts To Do!
Here are some things to do, before you dive into your chest workout. This will give you a good idea where you currently stand with strength, and based on that, you will know how to proceed.
- Get on your knees, and see how many diamond pushups you can do. Yes, these are called girl pushups.
- If you can do between 15 – 20 you are in good shape. If you can’t do that many, we will get to that in a second.
If you can do over 15 diamond pushups, you need to go and get a good 30 min bench press session done, at which point you will come back and do pushups in different variations on your knees. I say this because I want you maximize your contractions. The bench press session should consist of sets between 8-12 reps. Do as many sets as it takes for you to get burned out, there is no magic number of sets.
After You Bench Press
After you bench press, find an area where you can have room to do multiple sets of pushups on your knees. Now that you are much weaker, the pushups on your knees will be tougher to do, and will have a much better effect than they would prior to your workout. Your chest is tired, so it will struggle to lift anything at this point, especially your bodyweight.
- Begin with your chest on the ground. Pull your feet toward your butt. Keep a straight line from your knees to your head throughout the entire exercise. Your upper arm should form a 45-degree angle with your torso.
- Brace your core. Pull your belly button into your spine, like someone is about to punch you in the tummy. Brace your shoulders by pulling them back and down (toward your hips).
- Press slowly and evenly through your hands to fully extend the elbows.
- Slowly flex the elbows to lower your body back toward the ground to starting position; pause when your upper arms are parallel to the floor.
Common mistakes to avoid:
- Bending at the hips. “Be sure to keep the hips straight and locked off,
- Sagging in the upper body where the chest drops towards the floor.
- Not going low enough.
- Thinking your upper arms need to be perpendicular to your body. The elbows go back, not out.
At the end of the day, I am suggesting girl pushups, because you can do many different variations, and target all different parts of your chest. You can connect the mind to the muscle and really get amazing contractions, which are the most important part of all of this.
This is just advice, do whatever the hell you want!