Top Gym Tips

What To Do On Chest Day

Push Ups are often seen as a movement solely for beginners, but can certainly help with muscle growth, even if you are an advanced lifter. This makes sense as people who only do calisthenics normally have crazy physiques. As well as this, research has proven that hypertrophic effects are similar between heavier and lighter loads (once volume is equated) (Schoenfeld et al., 2015)

Bench Press can be loaded much heavier and so can be performed in lower rep ranges, which have been shown to lead to greater increases in strength (Schoenfeld et al., 2014). However, it must be noted this may also lead to greater risk of injury

Push ups are also an excellent movement for shoulder health, when performed correctly. They reinforce ideal scapular movement and produce high EMG activity in the posterior rotator cuff, which is often lacking (Uhl et al., 2003). The push up is also a closed chain exercise so has advantages in providing increased joint proprioception

To conclude, both should be included in your routine. Start with bench press loaded heavy in the 4-6 rep range and follow it up with push ups in the 15-20 rep range