Muscle Growth with Push-Ups

Muscle Growth with Push-Ups

Today, let's dive into one of the most underrated exercises.

Many mistakenly see push-ups as beginner's exercises, since anyone can do a push up.

Or sort of!

But I'm here to challenge that!

Push-ups are not just for beginners; they are, in fact, one of the most frequently butchered exercises out there (with pull ups).

It's time to rethink your approach and discover the muscle-building magic hidden within this seemingly simple movement.

Here the 3 most important types of push ups!

Mindset Shift:
First things first – let's reshape our mindset around push-ups.

Instead of fixating on rep counts, shift your focus to extracting the most from each repetition. Think of it as a full body workout, where your body tenses from head to toe.

Push-ups, when executed with precision, are far from easy. They are an amazing tool for enhancing overall fitness and sculpting the upper body. It's not only about how many you can do; it's about how much you can get from each rep.

Good form: Control the Negative!
One common mistake is neglecting the negative portion of the lift. Many enthusiasts rush through the downward phase (usually with an arched back), eager to rack up more reps.

However, this approach robs you of the full potential of each repetition and may cause injuries in the long run.

Controlling the negative – the descent – is vital for stimulating muscle growth. Slow it down, feel the engagement, and don't cheat yourself out of this crucial phase.

Watch Out for Compensations:
Compensations are sneaky saboteurs that diminish the effectiveness of your push-ups.

Sagging at the hips is a common culprit, reducing the load on the working muscles. Ensure that your body remains in a locked-out position.

Use a constant hollow body core engagement throughout the full range of motion of your push ups!

Don’t let your lower back arch! Don’t flair your elbows out!

Identify these compensations, correct them, and watch as the increased load on your upper body leads to better gains in the long run.

Embrace Full Range of Motion:
You will maximize your gains by moving through a full range of motion. You will also lower your risk of injuries in the process.

Let your chest touch the ground, and ensure your elbows lock out on every single repetition. Use assisted push ups with your knees on the floor to push back up if needed.

More range of motion equals more growth potential. While you don't have to incorporate pause reps, they can be a valuable tool to guarantee that you're maximizing your range of motion with each rep.

Do enough volume!

Last but not least volume is crucial to build muscle in calisthenics.
Go for 50 to 100+ reps minimum when practicing push ups.
Use any variation needed depending on your level but aim for solid volume every time.
However you can also lower volume and mix it with isometric holds throughout your sets.

Here are my favorite calisthenics training patterns.

So the keys to grow muscles with push ups are:

By following these principles, you'll transform your push-ups from a casual exercise to a powerhouse for building muscle.

Get my full calisthenics course and personal calisthenics coaching here!

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Calisthenics Training FAQ’s

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Frequently Asked Questions

1. Are push-ups only for beginners? No, push-ups are not just for beginners. The article argues that they are a highly effective exercise for building muscle and enhancing overall fitness when performed with proper form. Many people, including those with experience, often "butcher" the movement, diminishing its potential.

2. What is the first mindset shift needed to get the most out of push-ups? The first mindset shift is to move away from simply counting repetitions. The focus should be on making each repetition count by executing it with precision, treating it as a full-body exercise, and feeling the tension from your head to your toes.

3. Why is controlling the "negative" portion of the push-up important? Controlling the negative, or the downward phase of the lift, is crucial for stimulating muscle growth. Rushing this part of the movement with an arched back not only robs you of the full potential of each repetition but can also lead to injuries in the long run.

4. What are some common mistakes or "compensations" to watch out for during push-ups? Common mistakes to avoid include a sagging lower back and flaring the elbows out to the side. To prevent these compensations, you should use a constant "hollow body" core engagement to keep your body in a straight, locked-out position throughout the full range of motion.

5. Why is full range of motion important for muscle growth? Full range of motion maximizes your muscle gains and lowers your risk of injury. The article advises letting your chest touch the ground at the bottom and locking your elbows out at the top of every repetition. If needed, you can use assisted push-ups to help you achieve a full range of motion.

6. How important is volume for building muscle with push-ups? Volume is crucial for building muscle with calisthenics. The article suggests aiming for a minimum of 50 to 100+ repetitions in a session. You can use different variations of push-ups to achieve this volume, and you can also lower the volume by incorporating isometric holds to increase the intensity.