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Push-ups get dismissed as “too easy” because most people never load them properly. If you’re doing sets of 30–50 reps, you’re not building as much strength or muscle as you think. Progression matters. Here’s how I scale the load on push-ups without machines or a weighted vest: • Start... with standard push-ups • Elevate the feet to shift more load to the upper body • Add bands to increase resistance • Use rings to increase range of motion I didn't show it, but you can also elevate you feet while doing the ring push-ups to add more load as a 5th progression. Every step increases mechanical tension—which is the real driver of muscle growth. Stop repping out on push-ups. Start adding load...and enjoy the growth.show more

Ted Ryce

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65,584 views • 3 months ago •via X (Twitter)

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THEY CAN’T DO PUSH-UPS ⁉️ You’d be SURPRISED with how many HS & MS athletes that simply can’t do push-ups. (I know too many adults that can’t do push-ups either…) Why is that the case? 🚩 Too many coaches use push-ups for punishment & fitness at a young age without ever teaching the correct way to do a push-up… 🚩 Too many coaches emphasizing QUANTITY rather than QUALITY… Best way to fix it? ▪️Elevate the hands The higher your hands are, relative to your feet, the easier the push-up. It’s an auto-correct way to get better at push-ups. And I think it’s significantly easier than teaching “knees on the ground.” As you progress, lower the elevation. QUALITY >>> QUANTITY Here are some great coaching cues & models that can help fix issues: ✅ Hand placement slightly outside of chest. Fingers pointed straight ahead. ✅ Aim to touch the middle of your chest between your hands ✅ Your arms & torso should form the letters “A” or “I” ✅ “Screw your hands into the ground” ✅Lead with your chest, not your forehead ✅Body should rise & fall as one ❌ Your arms & torso should NOT form the letter “T” ❌ Your face should NOT track between your hands BONUS: Elevated push-ups are a great progression for athletes who CAN do great push-ups. The extra mobility will help get stronger in more extreme ranges of motion.

THEY CAN’T DO PUSH-UPS ⁉️ You’d be SURPRISED with how many HS & MS athletes that simply can’t do push-ups. (I know too many adults that can’t do push-ups either…) Why is that the case? 🚩 Too many coaches use push-ups for punishment & fitness at a young age without ever teaching the correct way to do a push-up… 🚩 Too many coaches emphasizing QUANTITY rather than QUALITY… Best way to fix it? ▪️Elevate the hands The higher your hands are, relative to your feet, the easier the push-up. It’s an auto-correct way to get better at push-ups. And I think it’s significantly easier than teaching “knees on the ground.” As you progress, lower the elevation. QUALITY >>> QUANTITY Here are some great coaching cues & models that can help fix issues: ✅ Hand placement slightly outside of chest. Fingers pointed straight ahead. ✅ Aim to touch the middle of your chest between your hands ✅ Your arms & torso should form the letters “A” or “I” ✅ “Screw your hands into the ground” ✅Lead with your chest, not your forehead ✅Body should rise & fall as one ❌ Your arms & torso should NOT form the letter “T” ❌ Your face should NOT track between your hands BONUS: Elevated push-ups are a great progression for athletes who CAN do great push-ups. The extra mobility will help get stronger in more extreme ranges of motion.

Tim Cortazzo

16,367 views • 1 year ago

Ring muscle-ups are a beautiful blend of strength and flexibility While you can be brutally strong in pull-ups and dips, you still need to understand the transition part which is the hardest part for most people You need to develop the false grip, learn how to transition from a pull to a push movement and what it feels like to shift your bodyweight to accommodate that transition

Ring muscle-ups are a beautiful blend of strength and flexibility While you can be brutally strong in pull-ups and dips, you still need to understand the transition part which is the hardest part for most people You need to develop the false grip, learn how to transition from a pull to a push movement and what it feels like to shift your bodyweight to accommodate that transition

Tom Coppens

15,638 views • 8 months ago

🚨 ACTOR ERNIE HUDSON IS 80 - AND HE’S DOING 100 PUSH-UPS A DAY Best known as Winston Zeddemore in the Ghostbusters franchise, American actor Ernie Hudson says he doesn’t go to the gym. He just does push ups throughout the day. Squats to keep his legs alive. Planks for core strength. Not for aesthetics. Not for PRs. To stay mobile and avoid a walker as long as possible. He says consistency matters because when you stop keeping promises to yourself, something inside you dies. So what’s the excuse for people half his age?

🚨 ACTOR ERNIE HUDSON IS 80 - AND HE’S DOING 100 PUSH-UPS A DAY Best known as Winston Zeddemore in the Ghostbusters franchise, American actor Ernie Hudson says he doesn’t go to the gym. He just does push ups throughout the day. Squats to keep his legs alive. Planks for core strength. Not for aesthetics. Not for PRs. To stay mobile and avoid a walker as long as possible. He says consistency matters because when you stop keeping promises to yourself, something inside you dies. So what’s the excuse for people half his age?

HustleBitch

10,782 views • 5 months ago

Ok CZ 🔶 BNB you’re the GOAT in crypto but I think I got you in the push up game. I see your 50 push ups and raise you to 83 (maybe 82.5) First 100 people to post vid doing more can have $83 free play on Monkey Tilt with only 1x play through. Good luck everyone and thanks CZ 🔶 BNB for the challenge

Ok CZ 🔶 BNB you’re the GOAT in crypto but I think I got you in the push up game. I see your 50 push ups and raise you to 83 (maybe 82.5) First 100 people to post vid doing more can have $83 free play on Monkey Tilt with only 1x play through. Good luck everyone and thanks CZ 🔶 BNB for the challenge

Señor Tilt

75,855 views • 3 months ago

Allison: I hope they don’t lower the standards because the last time I checked it was the DEI candidates that needed the standards lowered but now it seems like the people who want to work for ICE might get their standards lowered? Jennings: The system is working. If you fail the standards, you don’t get in Phillip: In February, the requirements were this: 32 sit ups in a minute or less, 22 push ups in a minute or less. 220 yard sprint, one and a half mile run. Now the standard is 15 push ups as opposed to 22. So it's still 32 sit ups, one and a half miles in slightly less time than before. Allison: So the standards were lowered

Allison: I hope they don’t lower the standards because the last time I checked it was the DEI candidates that needed the standards lowered but now it seems like the people who want to work for ICE might get their standards lowered? Jennings: The system is working. If you fail the standards, you don’t get in Phillip: In February, the requirements were this: 32 sit ups in a minute or less, 22 push ups in a minute or less. 220 yard sprint, one and a half mile run. Now the standard is 15 push ups as opposed to 22. So it's still 32 sit ups, one and a half miles in slightly less time than before. Allison: So the standards were lowered

Acyn

273,205 views • 9 months ago

Doing 1,000 push-ups is much like achieving your dream life. At first, it seems daunting. It seems so far away as to be seen as impossible. But if you PERSEVERE, if you never quit. If you diligently do them every few minutes. Eventually, you'll find yourself very close to the goal. Eventually, you will reach it.

Doing 1,000 push-ups is much like achieving your dream life. At first, it seems daunting. It seems so far away as to be seen as impossible. But if you PERSEVERE, if you never quit. If you diligently do them every few minutes. Eventually, you'll find yourself very close to the goal. Eventually, you will reach it.

Andrew Tate

2,922,398 views • 2 years ago

“If you’re doing a bench press do you want to start at the bottom and push up or start at the top and as soon as you get to the bottom push up? Same thing with the back hip…We don’t want to get stuck in a position, we want to flow and move through positions and get to it at the end when it’s actually time to deliver the force “🔥🤯 #the108way

“If you’re doing a bench press do you want to start at the bottom and push up or start at the top and as soon as you get to the bottom push up? Same thing with the back hip…We don’t want to get stuck in a position, we want to flow and move through positions and get to it at the end when it’s actually time to deliver the force “🔥🤯 #the108way

108 Performance

20,743 views • 2 years ago

Both parts of a rep matter. Every lift has two key phases: • The concentric when the muscle shortens as you lift or push the weight. • The eccentric when the muscle lengthens as you lower it under control. Most people only focus on the lift itself, but the eccentric is where much of the real progress happens. During the lowering phase, your muscles are resisting the weight as they lengthen. This creates higher tension which is one of the key drivers for muscle growth. Think about a press movement. If you just let the weight drop back down, you’re skipping the part of the rep that does the most work. If you only train until you can’t push it up, you’ve hit concentric failure but there’s still growth potential in the eccentric if you control it. Control the weight. Don’t let it control you. That’s how you actually build muscle.

Both parts of a rep matter. Every lift has two key phases: • The concentric when the muscle shortens as you lift or push the weight. • The eccentric when the muscle lengthens as you lower it under control. Most people only focus on the lift itself, but the eccentric is where much of the real progress happens. During the lowering phase, your muscles are resisting the weight as they lengthen. This creates higher tension which is one of the key drivers for muscle growth. Think about a press movement. If you just let the weight drop back down, you’re skipping the part of the rep that does the most work. If you only train until you can’t push it up, you’ve hit concentric failure but there’s still growth potential in the eccentric if you control it. Control the weight. Don’t let it control you. That’s how you actually build muscle.

Coach Benjamin Yeezus

13,620 views • 8 months ago

Thinking about that 225 bench fail video posted below yesterday… Some of your comments had me thinking… Even if the dude has stepped in a gym, the mechanics, balance, hand placement, full range, would wreck a lot of guys that aren’t used to it.. So…. It got me thinking: If we took a general sampling of men off the street today, what’s a fair measurement of real upper body strength and overall body composition if not bench press? Push-ups and chin-ups feel like the answer. For the savage crew, what do you think the real numbers look like if we tested average men today in different age groups? Strict Push-ups (full range, chest to floor): What’s a fair average for a 40-50 year old man today? What should a strong/fit disciplined guy in his 40’s/50’s be able to hit? Strict Chin-ups (dead hang, underhand grip OK): Average? Strong/fit goal? A man 20-30 should be able to lift his body and knock out how many push-ups? Same question for chins? Drop your thoughts below: • What do you believe the averages are in 2026? • What numbers should a fit population actually hit? • Your age + current push-ups/chin-ups? Be honest. Let’s hear the crew. No cap. 💪 Also curious if the number changes based on your Country? Who’s fit and who’s not…

Thinking about that 225 bench fail video posted below yesterday… Some of your comments had me thinking… Even if the dude has stepped in a gym, the mechanics, balance, hand placement, full range, would wreck a lot of guys that aren’t used to it.. So…. It got me thinking: If we took a general sampling of men off the street today, what’s a fair measurement of real upper body strength and overall body composition if not bench press? Push-ups and chin-ups feel like the answer. For the savage crew, what do you think the real numbers look like if we tested average men today in different age groups? Strict Push-ups (full range, chest to floor): What’s a fair average for a 40-50 year old man today? What should a strong/fit disciplined guy in his 40’s/50’s be able to hit? Strict Chin-ups (dead hang, underhand grip OK): Average? Strong/fit goal? A man 20-30 should be able to lift his body and knock out how many push-ups? Same question for chins? Drop your thoughts below: • What do you believe the averages are in 2026? • What numbers should a fit population actually hit? • Your age + current push-ups/chin-ups? Be honest. Let’s hear the crew. No cap. 💪 Also curious if the number changes based on your Country? Who’s fit and who’s not…

Brent LaJeunesse 💯

83,631 views • 2 months ago

✅If you can do around 40 consecutive push-ups, it’s a strong indicator of good fitness and a much lower risk of heart attack or stroke A study published in JAMA Network Open (2019) involved over 1,000 male firefighters. Here’s what it found: 1. Men who could complete more than 40 push-ups in a single attempt had a 96% lower risk of heart disease events (heart attack, stroke, or cardiac arrest) over 10 years compared with those who could do fewer than 10. 2. The push-up test was a simple measure of overall fitness, particularly upper-body strength and cardiovascular endurance. 3. Push-up capacity correlated strongly with aerobic fitness (VO₂ max), a key predictor of heart health. Important caveats: 1. The study included middle-aged men (mean age ~40) who were physically active firefighters, not the general population. 2. It shows association, not causation: Being fit enough to do 40 push-ups reflects good cardiovascular fitness, which lowers heart disease risk. 3. The protective effect comes from the fitness level and not the push-ups themselves. (VC: Dr Jacob George)

✅If you can do around 40 consecutive push-ups, it’s a strong indicator of good fitness and a much lower risk of heart attack or stroke A study published in JAMA Network Open (2019) involved over 1,000 male firefighters. Here’s what it found: 1. Men who could complete more than 40 push-ups in a single attempt had a 96% lower risk of heart disease events (heart attack, stroke, or cardiac arrest) over 10 years compared with those who could do fewer than 10. 2. The push-up test was a simple measure of overall fitness, particularly upper-body strength and cardiovascular endurance. 3. Push-up capacity correlated strongly with aerobic fitness (VO₂ max), a key predictor of heart health. Important caveats: 1. The study included middle-aged men (mean age ~40) who were physically active firefighters, not the general population. 2. It shows association, not causation: Being fit enough to do 40 push-ups reflects good cardiovascular fitness, which lowers heart disease risk. 3. The protective effect comes from the fitness level and not the push-ups themselves. (VC: Dr Jacob George)

Dr Sudhir Kumar MD DM

48,880 views • 9 months ago

PUSH-UPS. Quality over Quantity: Have you paid your rent this morning? This video will teach you how to correctly do push-ups. This video shows you the basics. - Body Position - Abdominal tension - Arm Position - Range of motion - Shoulder blade movement I also want to add on BREATHING. Ensure you inhale during concentric motion (When arm muscles shorten, when you are down) and exhale during eccentric motion (that's when you are up.) During the process of going down, exhale your breath, then when going up inhale, and hold your breath, and when you get up release through your nose. Avoid breathing through your mouth. Let the push-up be slow and controlled. Don't bounce and rely on momentum. That's cheating. When I see fellows say "I do 100" "I do 50" I know they are cheating and doing the wrong technique. Go for QUALITY over quantity.

PUSH-UPS. Quality over Quantity: Have you paid your rent this morning? This video will teach you how to correctly do push-ups. This video shows you the basics. - Body Position - Abdominal tension - Arm Position - Range of motion - Shoulder blade movement I also want to add on BREATHING. Ensure you inhale during concentric motion (When arm muscles shorten, when you are down) and exhale during eccentric motion (that's when you are up.) During the process of going down, exhale your breath, then when going up inhale, and hold your breath, and when you get up release through your nose. Avoid breathing through your mouth. Let the push-up be slow and controlled. Don't bounce and rely on momentum. That's cheating. When I see fellows say "I do 100" "I do 50" I know they are cheating and doing the wrong technique. Go for QUALITY over quantity.

Eric

277,148 views • 3 years ago

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

53,287 views • 1 year ago

“You’re gonna start as a Pivot Pick and you’re going to load to a Hook ‘Em. Don’t Push and let the barrel Turn Deep” Another random #Driveline instructor. I think I’m starting to understand why the MLB can’t hit (.250) Now let’s swing as hard as you can on every swing and see how many Cage Bombs you can hit. 🤦🤦🤦 #shegone Not Gaetti Bob File Tony Wuench Bill Dubs Slider Domination ROX ARROYO 𓂀 إسرافيل Matt Stark Red Sox The Real Voices of the Game Productions Kevin Kernan Sal Marinello

“You’re gonna start as a Pivot Pick and you’re going to load to a Hook ‘Em. Don’t Push and let the barrel Turn Deep” Another random #Driveline instructor. I think I’m starting to understand why the MLB can’t hit (.250) Now let’s swing as hard as you can on every swing and see how many Cage Bombs you can hit. 🤦🤦🤦 #shegone Not Gaetti Bob File Tony Wuench Bill Dubs Slider Domination ROX ARROYO 𓂀 إسرافيل Matt Stark Red Sox The Real Voices of the Game Productions Kevin Kernan Sal Marinello

Fryedaddy/Frito

12,421 views • 1 year ago

The New York Times is warning against RFK Jr. & Pete Hegseth's 100 Push-Ups & 50 Pull-Ups challenge by citing "experts" who say it could be dangerous. One Canadian 'trainer' cited by the NYT said the challenge could give people "serious muscle strains or tears." "Pushing for such high numbers without the necessary strength foundation can quickly lead to poor form, overcompensation, and a high risk of injury, including serious muscle strains or tears," Toronto personal trainer Chris Smits said, according to the NYT. The The Babylon Bee couldn't even come up with something as insane as this.

The New York Times is warning against RFK Jr. & Pete Hegseth's 100 Push-Ups & 50 Pull-Ups challenge by citing "experts" who say it could be dangerous. One Canadian 'trainer' cited by the NYT said the challenge could give people "serious muscle strains or tears." "Pushing for such high numbers without the necessary strength foundation can quickly lead to poor form, overcompensation, and a high risk of injury, including serious muscle strains or tears," Toronto personal trainer Chris Smits said, according to the NYT. The The Babylon Bee couldn't even come up with something as insane as this.

Collin Rugg

78,619 views • 11 months ago

Bob Lazar on the craft's propulsion system: "They cut into the reactor while it was under load, and the reactor exploded. That's what killed or hurt the person I replaced." "I tried to touch it. You can push down but you can't get close to it. The closer you get, the more it pushes back. At some point you can't push back on it at all, but it didn't move away when you pushed on it. It just prevented you from touching it."

Bob Lazar on the craft's propulsion system: "They cut into the reactor while it was under load, and the reactor exploded. That's what killed or hurt the person I replaced." "I tried to touch it. You can push down but you can't get close to it. The closer you get, the more it pushes back. At some point you can't push back on it at all, but it didn't move away when you pushed on it. It just prevented you from touching it."

TFTC

154,154 views • 3 months ago

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Example of a true working set... You’re probably doing way more sets than you need Trust me ⁠ Back in high school and college, I would lift 7 days a week, doing anywhere from 30 to 50 sets per day I used to think those 30-50 sets were the key to growth, but over time, I realized that most of those weren’t true working sets ⁠ Here’s the thing... If you can do 4 sets of 8 reps with the same weight each set, you’re probably not pushing yourself hard enough A true working set should leave you near failure within the target rep range ⁠ For example, let’s say your plan calls for 2 sets of 6-8 reps After a few warm up sets, you try 135 lbs and hit 8 reps, but you know you could have done 6 more That’s still a warm up set since you’re not reaching failure in the 6-8 rep range You’d then go up to 145 lbs and aim to fail around 6-8 reps If 145 still feels too light, that’s another warm up set You keep going up in weight until you find the load that challenges you to fail within that 6-8 range If you don’t have a spotter, leaving one or two reps in the tank is okay ⁠ This is where true muscle growth happens, by pushing close to your limit Sleep and diet is actually where muscle growth occurs but you never push yourself hard enough in the gym and give your body a reason to grow, hypertrophy will never happen The gym is just the stimulus to give the muscle a reason to grow We then get bigger through sleep and diet ⁠ Back to the working sets... For example, in the video, I hit 540 lbs for 8 reps on this hack squat Looking back, I feel I had one or two reps left, but it’s a solid starting point and it was a new PR for me at the time The next week, I would aim for 540 for 9-10 reps or bump up the weight to 545-550 and try to hit 8 reps aka progressive overload ⁠ I typically keep my quad and hamstring workouts separate and do only about 4-7 sets per muscle group, but each set is intense, and I’m struggling by the last few reps on each set ⁠ Give this approach a shot, and I promise you won’t need nearly as many sets as you think

Bailey Schober | Men’s Fitness & Nutrition Coach

23,353 views • 5 months ago

The 10x10+10 Method 🔥 A Nasty Little Iso Progression Method For Your Athletes Start With 10 Sets Of 10 Second Hold 10 Seconds Off - Easy Enough Every Week Add 10 Seconds To The Hold Until They Can’t (I’ve Never Seen Someone Get To A Minute) This Week Was 10 x20 Second Holds And It Was Already Starting To Get Nasty Will Do These For Push Ups - Dips - Hangs - Hand Stands - Lunges - Nordics - Squats - Etc

The 10x10+10 Method 🔥 A Nasty Little Iso Progression Method For Your Athletes Start With 10 Sets Of 10 Second Hold 10 Seconds Off - Easy Enough Every Week Add 10 Seconds To The Hold Until They Can’t (I’ve Never Seen Someone Get To A Minute) This Week Was 10 x20 Second Holds And It Was Already Starting To Get Nasty Will Do These For Push Ups - Dips - Hangs - Hand Stands - Lunges - Nordics - Squats - Etc

Austin Jochum

10,546 views • 6 months ago

Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Chest Workout Routine To build a great chest, you need the right workout routine. This routine will help you effectively target your chest muscles and build strength and size. Warm-up (5-10 minutes) It is important to warm up before starting any workout. This prevents injury and prepares the muscles for the workout. * Light cardio (such as jumping jacks or skipping) * Dynamic stretching (such as arm circles, torso twists) Main Workout Perform the following exercises in 3-4 sets, with 8-12 repetitions in each set. Rest 60-90 seconds between each set. * Barbell Bench Press * This is one of the most effective exercises for the chest. It targets the upper, middle and lower chest muscles. * How to do: Lie on your back on a bench, feet firmly planted on the floor. Hold the barbell slightly wider than shoulder-width apart. Bring the barbell down to your chest and then push it up. * Incline Dumbbell Press * This exercise especially helps develop the upper chest muscles. * How to do: Sit on an inclined bench (about 30-45 degrees). Hold a dumbbell in each hand. Push the dumbbells up above your chest, then slowly bring them down. * Dumbbell Fly * This exercise helps stretch the chest muscles and give a deep cut. * How to do: Lie on the bench on your back, holding a dumbbell in each hand. With your arms slightly bent, stretch the dumbbells above your chest as if you were hugging someone. Slowly bring them back to the starting position. * Cable Crossover * This exercise focuses on the inner chest muscles and provides a better definition. * How to do: Stand in the middle of the cable machine. Hold a handle with each hand. Bring your arms to the front, as if you are bringing your hands together. * Push-ups * Push-ups are a great bodyweight exercise that strengthens the chest, shoulders and triceps. * How to do: Come down on your palms and toes, keeping the body straight. Lower your chest close to the ground and then push up. If normal push-ups are difficult, you can do them on your knees. Cool-down (5-10 minutes) Cooling down and stretching after a workout is important for muscle recovery. * Do static stretches of the chest, shoulders and triceps. Hold each stretch for 20-30 seconds. Important tips * Progressive overload: Slowly increase the weight or increase the number of repetitions over time so that your muscles are constantly challenged. * Correct Form: Always focus on maintaining correct form. Incorrect form can lead to injuries and muscles not being targeted properly. * Nutrition: Adequate protein and a balanced diet are important for muscle growth. * Rest: Getting enough sleep and giving your chest a rest before the next workout is essential for muscle recovery and growth. This routine can help you build a strong and well-developed chest. Remember, consistency is key to seeing results!

Dev Fitness Expert

11,046 views • 11 months ago

The hustle bros & the harmony bros are both wrong. This is the right mindset: “You mentioned sacrifices, about all the things that you lost to become professional. I never had the feeling that I did a lot of sacrifices. I just was not able to do all the things that my friends were doing every weekend. But I was able to do all the things. And I did. And at the same time, when you are doing what you want to do, you are not doing sacrifices. You work hard. Of course you push as much as you can. But you’re doing what you want to do.”

The hustle bros & the harmony bros are both wrong. This is the right mindset: “You mentioned sacrifices, about all the things that you lost to become professional. I never had the feeling that I did a lot of sacrifices. I just was not able to do all the things that my friends were doing every weekend. But I was able to do all the things. And I did. And at the same time, when you are doing what you want to do, you are not doing sacrifices. You work hard. Of course you push as much as you can. But you’re doing what you want to do.”

anu

60,151 views • 1 year ago