How to Build Pecs With Push-ups

Push-ups are a simple and effective exercise that can help build the chest muscles along with the triceps and shoulder muscles. Variations of the push-up work different parts of the body while still building the pectorals. One of the nicest things about push-ups is that you do not require any special equipment or tools to perform them.

Things You'll Need

  • Chair
  • Yoga mat
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Instructions

    • 1

      Begin by lying down with your chest on the floor with hands shoulder-width apart. Your hands should also be in line with your shoulders. Elevate yourself by straightening your arms as you push yourself off the floor. Return to your previous position slowly. Your body should be straight from head to toe.

    • 2

      Practice push-ups by doing this routine three times per week. This will also enable your muscles to repair themselves when you rest. Eight repetitions per set, with two to four sets per session should be enough. Slowly build up the number by adding one push-up per set every two weeks.

    • 3

      Increase the difficulty of the routine by doing knuckle push-ups. Rather than keeping your hands flat on the ground, ball your hands into a fist and push off the ground. Put a yoga mat or foam padding underneath your knuckles so as not to injure your hands.

    • 4

      Place a chair with its back against the wall. Hold the sides of it with your hands and extend your legs straight out. Push up slowly. Repeat this five to 10 times. The inclined position of your body will add more pressure to your chest when performing this exercise, helping to build the muscles quicker.