How Many Push Ups Should I Do Each Day to Make My Chest Bigger?

Overview

Remember Less is More

In order to make your chest bigger, you need to do low repetitions of high resistance. For push-ups, this means three or four sets of no more than ten repetitions each. If you can easily do more than ten push-ups, you will need to add resistance. Doing more than 20 push-ups in each set will build endurance, not bulk up the chest.

Muscles Need Rest

Muscles build at rest, so it is actually best not to do push-ups every day. Taking a 48-hour rest between sessions will give your muscles time to repair. As they repair, they become stronger and build bulk. If there is no rest period, the muscles will still bulk up, but it will take much longer.

Bottom Line

According to the American Council on Exercise, you should concentrate on fewer reps and more resistance; wait at least 48 hours between sessions. Additionally, consider other chest exercises--such as machine presses--which are more effective for making the chest bigger.

References

• "Personal Trainer Manual"; American Council on Exercise; 1996
• "Physiology of Sport and Exercise"; Jack H. Wilmore, PhD. & David L. Costill, PhD.; 1999