The Right Way to Do Push-Ups for Growth 

The Right Way to Do Push-Ups

If you’ve been training for a while, you already know this: push-ups are one of the simplest, most underrated exercises ever created. But here’s the truth most people never admit—almost everyone does them wrong.

And when your push-up form is wrong…
✔ You don’t build muscle
✔ You don’t build strength
✔ You don’t see progress
✔ And you may even injure your shoulders or wrists

Today, I want to talk to you directly—as your coach, as your bro—about how to do push-ups the right way so you can actually grow your chest, shoulders, and triceps, improve your endurance, and feel stronger in every workout.

Whether you train at home, in a small gym, or outdoors, this guide is for you.

Why Push-Ups Are a Muscle-Growth Machine

People think push-ups are “too basic,” but the science says otherwise. When you do them correctly, push-ups activate:

• The chest (pectoralis major)
• The triceps
• The front delts
• The core
• Even your glutes

This makes push-ups a full upper-body compound exercise, similar to the bench press, but safer and easier to do anywhere in Canada—even in winter when you’re training indoors.

The Most Common Push-Up Mistakes (And Why You're Not Growing)

Let’s be real for a second… most people do these mistakes:

1. Hips too high or too low

If your hips sag, you stress your lower back. If your hips are too high, your chest gets no work.

2. Hands too wide or too narrow

Wide push-ups destroy your shoulders. Super narrow push-ups ruin your wrists. There’s a perfect position (we’ll get there soon).

3. Not going full range of motion

Half reps = half growth.
Your chest never gets the stretch it needs to grow.

4. Rushing the movement

Push-ups should be controlled, powerful, and clean. Not fast and sloppy.

5. No progression

Doing the same 20 push-ups every day won’t grow anything.
Your body needs progression like any other muscle-building exercise.

The Perfect Push-Up Form (The One That Actually Builds Muscle)

Step 1 – Hand Placement

Place your hands slightly wider than shoulder width.
Not too wide. Not too narrow.
Your middle finger should point straight forward.

Step 2 – Shoulder Position

Pack your shoulders down and back—like you’re trying to “hide your neck.”
This protects the shoulder joint and gives you more power.

Step 3 – Elbow Angle
Don’t flare your elbows like a chicken.
Don’t tuck them super close like a triceps push-up.
Aim for a 45-degree angle.
This activates both chest and triceps in a balanced way.

Step 4 – Body Alignment

Imagine your body is a straight line:
Head → Shoulders → Hips → Ankles
No sagging. No arching. Squeeze your glutes and core.

Step 5 – The Movement

Lower your chest slowly until it’s just above the floor.
Pause for a micro-second.
Then push explosively.
Full lockout at the top, with your chest lifted but not your shoulders shrugged.

This is the push-up formula that builds real muscle, real strength, and real endurance.

How Many Push-Ups Should You Do for Growth?

If your goal is muscle growth, follow this rep structure:

• Beginner: 8–12 reps × 3–4 sets
• Intermediate: 12–20 reps × 3–5 sets
• Advanced: 20–35 reps × 4–6 sets

If you can do more than 35 with perfect form, you need to make it harder with:
✔ Decline push-ups
✔ Weighted push-ups
✔ Slow tempo push-ups
✔ Explosive push-ups

This is how athletes grow.

Push-Ups for Athletes in Canada

Canadian athletes deal with unique problems:
Cold winters, indoor training, small spaces, seasonal motivation drops.

That’s why push-ups are perfect—they require no equipment, no gym membership, and you can do them anywhere:
✔ Home
✔ Gym
✔ Small apartment
✔ Hotel room
✔ Outdoor park in summer

Whether you’re doing kickboxing, cross-training, martial arts, or endurance conditioning, push-ups build the foundation.

How to Make Push-Ups Hit the Chest More

Do this if you want more chest growth:

1. Slow eccentric

Lower your body in 3 seconds.
Explode up.

2. Wider but safe stance

Hands 2–3 cm wider than shoulders—no more.

3. Micro pause at the bottom

The stretch is what builds the muscle.

4. Push the floor away with your chest

Don’t rely only on triceps.

Top Push-Up Variations for Faster Growth

These versions hit the chest harder:

• Decline Push-Ups (chest upper fibers)
• Diamond Push-Ups (triceps + inner chest)
• Explosive Push-Ups (power + fast-twitch muscle)
• Archer Push-Ups (one-arm progression)
• Spiderman Push-Ups (core + stability)

If your goal is growth, don’t stick to one level. Progress every 2–3 weeks.

Final Words

If you want to grow your chest, improve your push-up strength, and feel stronger in your training—you must fix your form first. Growth doesn’t come from doing more reps.
Growth comes from doing the reps correctly.

Master the movement.
Control your body.
Progress every week.
This is how athletes build real strength—even in the toughest Canadian winter.

 Want to build your own training plan? Check out our article: “How to Design Your Own Workout Program in Canada.