The Perfect PUSH-UP Workout (3 LEVELS)

It is possible to build a bigger chest with a push-up only workout, but you better pick the right variations of pushups and know how to construct your workout properly. In this video, I’m going to show you the perfect push up workout that you can do anywhere and regardless of what ability level you are at now. I’ll show you a beginner, intermediate and advanced push-up workout that will take you to your limit and get your chest growing with no equipment required.

To start however, we have to look at some of the limitations we encounter with other push-up workouts. First of all, any that starts with a rep prescription is inherently flawed. It is far too difficult to recommend a workout that is driven off of a rep goal on push variations that doesn’t account for the different levels of strength of those performing the exercises.

Next, the choice of exercises is critical in a properly developed push up workout. If you fail to account for the fact that you will need adduction of the shoulder to get a complete chest contraction and only pick exercises that keep your hands separated apart, you will not get an optimal chest workout. Here I cover three versions of a pushup that will create relative adduction of the arm that will activate your pec muscles better than ever.

As for the specific exercises, it’s important that you take each one of them to failure as noted above. We simply cannot define how many reps are supposed to challenge every single person in a certain variation of a push-up. Instead, by programming reps to failure you can be sure that the effort level is going to be what is necessary to spark new changes in strength and muscle growth from doing the workout.

Beyond that however it is important to point out that just because your workout may only consist of pushups it does not mean that you are unable to target your upper, middle and lower chest. This is simply not true. With a careful selection of variations that position your arm higher than horizontal, at chest height and lower than horizontal we can do exactly that. We can hit the different fibers of the pecs more preferentially and therefore create a perfect chest workout.

Throw in the fact that it is important to speed up what you slow down and therefore should include at least one explosive pushup variation in your workout and you will have a pushup sequence that is second to none in effectiveness. Try this out and see if you can progress your way up to the point that you are completing all of the advanced level exercises without having to take extra time to complete.

If you are looking for more perfect workouts that you can do for your chest, back, total body, shoulders, biceps and triceps, be sure to subscribe to our channel here on youtube and turn on your notifications via the link below to be sure you never miss a new video when it’s published.

For a complete step by step workout program that will help you to build ripped athletic muscle in just 90 days, be sure to head to athleanx.com at the link below and start training like an athlete today. See how much faster you can get results when you put the science of strength back into your training routines.

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About the Author: Scott Young

50 Comments

  1. I have never had time for YouTube Guru’s, however, this chap really knows his stuff. Respect and thank you. The video on chin-ups is awesome.

  2. 7:02 thats how i fucked my girl last night, and she told me that it felt very great. And i told her to thank jeff

    So THANKS JEFF !

  3. Hey Jeff, can you make a video on prefecting shoulder press up, mantis press up, and circular press up. I think they are good calisthentics to include in work out.

  4. Hey Jeff,

    I really appreciate you taking the time to put these videos together. I’ve been out of shape for a while now and I’ve finally decided to turn this around. My goal right now is to do 2 sets of this routine a day but I have some questions for you.

    Last night, when I performed this routine for the first time, I only got as far as the Adduction/Twisting Push-up Stage and tapped out after performing a couple of reps. After a brief rest, I attempted to do the Explosive set, but I was only able to do 3 or 4.

    Then this morning, I started back from the top, but this time I was only able make it to the Lower/Incline Push-up Stage and tapped out after 2 or 3 reps.

    So my first question is:

    When doing this routine, should I keep starting from the top until I build the strength to make it all the way through the 5 phases or should I pick up from wherever I ended during my last set?

    and my second question is:

    How many days should I do this routine? Again, my goal starting out is to do this routine twice a day, but should I be doing this everyday of the week or should I alternate days, or batch and alternate the days i.e. 3 days on, two days off?

    Please let me know and thanks in advance for your time and consideration!

  5. NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published!  Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published.  Click the link to see if you’ve won.  No strings attached! 
    https://giveaway.athleanx.com/ytg/perfect-pushup-workout

    If you don’t win, no worries.  Just be sure you have your notifications turned on so you can get to my next video quickly and try again.  Good luck and thanks for being a loyal subscriber…

  6. I like this guy, he’s really good. I do pushups most days and have been wondering how effective they are..these ones really make a difference. Great job.d

  7. This is one of the best videos! Really great stuff! I’d really like it if you could make more like this with three levels. I really like that approach! If you could make like a three level workout series for each muscle group that would be incredible! With all that keep up the great work!

  8. I started the 100 push ups challenge im think about incorporating this sets thanx will link a vid when finish the 30 day challenge.

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