What is the Best Push Up Workout Routine for Chest? All the Exercises You Need to Know Are Here

For men, it is a must to have a big and strong chest. After all, it would make them look all masculine but more than that; it will give them the strength they need to carry out daily regular activities.

But did you know what is the secret to building chest muscle? I do, and it is no other than a push-up workout! You do not have to waste your time trying out all exercises imaginable because I tell you, push up is the king of all chest exercises!

But I am pretty sure you are wondering: what is the best push up a workout routine for chest? Well, that was my question too, a few years ago. And since I have already tried different exercises over the years, I have come to understand which works and which doesn’t and that is what I would like to share with you in this article. So, if you are ready, let’s get started!


Why Consider a Push Up Workout?

Push Up Workout

Via: health.com

First things first, why should we do push ups? How can it help us to have bigger chests? And what are its other benefits? If you still need some convincing about the importance of a push-up workout or you just simply wish to know how powerful push-ups are, below are some of the reasons why you should consider a push-up workout:

  • Targets Multiple Muscle Groups

While push-ups are considered to be chest exercises, you will be happy to know that they are actually compound exercises, meaning doing this exercise would require you to use up multiple major muscle groups including chest, abs, back, shoulders and legs.

Aside from your pectoralis major, you would be utilizing your abs, deltoids, quads and even your erector spinae with this exercise too. This means that you can be able to enjoy training efficiency by doing just one exercise.

  • Enhances Core Strength

Since it targets major muscle groups, it is safe to say that push ups do more than building chest strength. One of the benefits you can experience with this exercise is that you get to build your core strength as well.

To stabilize your body during a push-up, your core muscles along with the obliques, abs, and lower back are at work too. When you have a strong core, you can also get to prevent injury and improve your posture.

  • Burn Plenty Of Calories

When you think of strength training workout, you will not consider them to be calorie burning but push up can help you burn lots of calories! This is because the more muscles you would recruit to perform an exercise, the more energy you will need.

What Are the Best Pushup Workout Exercises?

Now that you know what are the benefits of doing push-ups, it is about time that you identify which are the best exercises that you should incorporate in your push up workout! And lucky for you, we already have them right here!

1.Regular Push Up (For Warm-up)

According to Myprotein.com, you should always do regular push-ups for your chest workout as this is the best warm up for a full chest workout. Since this is just a warm up, we recommend that you keep reps as high as possible.

2.Band Assisted Push Ups

If you are not able to do any bodyweight exercises yet, this is the best type of push up that you should do. Grab one end of the band in one hand, loop it in the upper back portion and grab the other end with your other hand then proceed by performing regular push ups.

One of the things that the best workout routine has is the added weight. With the resistance that the band will provide your back, your chest muscle will be challenged, preventing it from hitting a fitness plateau.

3.Clapping Push Ups

Most of the usual push up workout exercises are meant to increase the muscle mass of your chest. But this one is designed to increase muscle endurance and will require explosive strength to be performed.

Assume the same starting position as the regular push up. But the pushing up part must be done explosively. As you proceed with the movement, quickly clap your hands underneath the chest region and put them back down and assume starting position.

The challenge here is to keep your movement as controlled as possible since you will find it hard to maintain proper form when performing this exercise.

4.Weighted Push Ups

This works the same way as the band assisted push-up, but for this exercise, you will be wearing a weighted vest, or you can also place weights on your upper back.

5.Incline Push Ups

This works the same way as the regular push ups, but instead of placing your hands on the floor, you will be placing it on an elevated platform while making the push-up motion. The goal of this exercise is to work out your lower chest.

After performing these exercises, you will need a finisher exercise. Out of this five push workout exercises, we recommend choosing the one you struggled the most on. Do this for as much reps as you possibly can then rest for a few second and do another set. Aim to do 3 to 4 sets.


When you are at the gym, take a look around you, and you will realize that almost all of your gym mates are dedicating one gym day to doing pushups, and if you wish to achieve bigger chest muscles, then you should do that too! Aside from building chest muscles, push up workout can also help you burn calories and enhance core strength.

But to enjoy such advantages, you should follow the best push up workout routine like the one that we have provided above. Do this workout at least once a week and do not forget to take a multivitamin for bodybuilding and you can surely enjoy bigger and stronger chest muscles in no time!

What can you say about our article? If you have any feedbacks or questions, please share them with us in the comments section!

Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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