How to Do The Perfect Pushup Workout For Upper & Lower Chest Muscles

Written by

On February 10, 2023

We know push-ups are great for building upper-body strength, but how do you know you’re doing them correctly? Here’s a short guide to get you started on the right track. 

Perfecting Push-ups For Chest Definition

A push-up primarily works the chest, shoulders, triceps, and core muscles. It involves using your body weight to perform a pushing movement by lowering and raising your torso. 

Doing push-ups as part of your everyday workout routine is extremely beneficial and can be adapted to meet any fitness level.

The ​​Best Push-ups: Form & Technique

The perfect push-up workout starts with proper form. To ensure that you are performing the exercise correctly, begin by lying flat on the floor with your hands placed shoulder-width apart and your feet together. 

Place your palms on the floor, directly below your shoulders. Then, slowly press up through the arms until the arms are extended, and the body is in a plank position. Once you’re in this position, slowly lower yourself back down to the starting position. 

Repeat this motion for two sets of 10 repetitions each.

Level Up Your Push-Up Chest Workout

For an added challenge, raise one arm off the ground while completing a push-up, alternating arms between each repetition. Try changing your hand spacing to target different muscle groups or add a clap between each push-up for an extra burst of energy.

Upper Chest Push-ups

Upper chest workout push-ups help you create a stronger, more defined upper body and strengthen your upper chest muscles

To do an upper chest push-up, start in a plank position with your arms straight and your wrists directly beneath your shoulders. Your feet should be together or slightly wider than hip-width apart. 

Keeping your elbows close to your body, slowly lower yourself down until your arms form 90-degree angles and your nose almost touches the ground. Return to starting position by pushing through your palms as you extend and lock out your elbows at the top.

Push-ups for Lower Chest

Lower chest push-ups can help to strengthen and tone the lower portion of your chest while also improving overall upper body strength. Unlike regular push-ups, which focus on the entire chest, these exercises target the lower chest specifically. 

This involves pushing up from the floor with your hands slightly wider than shoulder-width apart and then lowering yourself down until your elbows touch the ground or nearly so. 

The range of motion should be limited to ensure proper form and safety when performing this exercise. Once you have reached the bottom of your movement, press back up into the starting position. 

How Many Push-ups a Day is a Good Workout?

If you’re just starting out, doing 10-12 push-ups per day might be enough to give you a good workout, whereas someone more experienced may need to do 20-30 push-ups per day for an effective workout. 

Speaking to a trained professional is also a great option, as they’ll be able to help you and guide you as you slowly increase your fitness level.


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