Push ups afford you the ability to exercise no matter where you might be. This includes a hotel room, office, yard, basement or kitchen. All you need is enough space to fit your body in a lengthwise orientation. Even though they don't require any equipment, these body weight exercises are effective.
Identification
Bench presses are common conventional weight training exercises used to build the chest. Push ups simulate the same pushing motion that you experience with bench presses, so they do, in fact, make the chest bigger. The anatomical name for the chest muscles is pectorals. In addition to the pecs, push ups also work the triceps and deltoids which are on the outer shoulders. Because they work more than one muscle, they are a compound exercise.
Features
The angle of your body plays a role in your efforts to build a bigger chest. Conventional push ups, for example, are performed on the floor. These target the middle section of your chest. To maximize your chest-building potential, add decline and incline push ups to your workouts. Decline push ups target the upper part of the chest and they are performed with your feet elevated on an exercise platform or bench. Incline push ups work the lower part of your chest and they are performed with your hands on the platform or bench.
Function
For push ups to be effective, you need to execute proper form. The main things to concern yourself with are using a full range of motion and moving in a controlled fashion. Take the conventional push up for example. Start out by lying on your stomach with your hands spaced slightly wider than shoulder-width apart and your feet together behind you. Steadily push yourself off the floor until your arms are fully extended. Lift your hips in the air and contract your abs to form a straight back. Slowly lower yourself down by bending your elbows and stop when your chest is about 4 inches from the ground. Push yourself back to the starting point and repeat. Perform decline and incline push ups the same way, except with your feet or hands elevated.
Potential
The weight of your body plays a role in how effective your push ups will be when it comes to gaining size. If you are heavier, you will have more resistance to push against. If you are light, you can make yourself heavier by adding resistance to your body. Either wear a weighted vest or have an assistant hold a weight plate on your back while you do push ups. You can also do both at the same time.
Considerations
The amount of time you devote to training is important for building muscle. Aim for 10 to 12 reps, do four or five sets and work out three days a week on nonconsecutive days. If you do push ups every day, you will not give your muscles time to heal. Also make sure to follow a healthy diet that is favorable for gaining muscle. Include quality sources of carbs, fat and protein like lean meats, chicken breasts, beans, seeds, nuts, fruits, vegetables and whole grains.
Before your workouts, spend some time doing dynamic stretches. This will loosen up your muscles and joints and reduce the chances of getting injured. Alternating toe touches, shoulder shrugs, arm crossovers, arm circles and spinal rotations are examples.
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