Pushups and benching

[Anonymous]

So I read that to bulk up, you should do sets of between 6-12 reps. I have a bench at home but no one to spot me. I can do a lot of weight but I don't want to risk getting hurt. So do you think its okay if I just did a few sets of pushups to tire myself out a bit and then do like 2-3 sets of benches at a lower weight than I usually do (still at 6-12 reps but less weight since I'm more tired now). I feel like that's the same idea. I am still doing 6-12 reps to stimulate my body at a lower weight and since I'm more tired, it forces my body to be get stronger to handle that weight at that level of energy.

[MyNameIsJonas]

Bench first then push ups to tire out. It's not about getting tired if your trying to add weight so to speak its more about making progress in the weight your lifting. More weight = bigger muscle.

Bench wise you can do any kind of program. Take into consideration your own weight and what you've been doing for push ups. You need to find a weight that is higher than your own body weight. I would say do at least 3 sets to 4 sets in order to increase muscle. You can also do heavier weight for 5 reps 5 sets in order to break a plateau and move up in strength than switch back to a 4 x 8-12 for hypertrophy.

In order to increase muscle mass you must break down the muscle and it will grow back bigger and stronger. Push ups will probably not increase muscle mass alone (if you can do around 30-50 already) Because your body is used to that weight and it will not significantly break down muscle fiber. You can do elevated push ups and also wear a back pack when doing push ups in order to add more weight.

I also used to bench at home without a spot when I was younger I just put no clips on the sides and spilled the weight off if needed.

[Theguyoverthere]

You can do whatever you want really as long as you're hitting the chest. Find what works most effective for you and your lifestyle. Plenty of people build mass on bodyweight exercises alone.

Just make sure you're using your chest when you do pushups and benching. The wider the grip/stance, the more chest is involved. The closer the grip/stance, the more your triceps get brought in. Remember to use mind/muscle connection to use the muscle you want to build. A lot of guys never get a bigger chest because they bench using their arms primarily and wonder why their chest never grows.

[front2back]

Really? Because I have pretty big pecs and arms and I only did heavy weight anywhere from 3-5 reps. Personally though, I think incline bench and DB flys helped me put on the most mass. If you do want to do push-ups and bulk, get some chairs and do push-ups in an incline position, make sure you go all the way down until the point were you can go in lower, your chest should go past your hand. Then lather, rinse, repeat. Worked for me.

All adding reps does is increase your physical endurance. So benching light weight 10 times is making your muscles work for longer periods of time, make you more conditioned.

[Anonymous]

so I notice that you want a ticker pecs, well it will need a very long explanation how to be successfull through your bulk up, I will be short , the most important things is you should know for muscle gain or any other fitness program is 40% training and 60% is nutrition. the scheme its like this you lift well and eat well = muscle gains through weight = can lift heavier than before = add more protein and carb = muscle gain and so on...

and its very important to have a spotter during your bulk up training program because you must do 1-2 last sets with the heaviest weight you can lift in 8-12 reps (till failure at the last push) and " few sets of pushups to tire myself out a bit and then do like 2-3 sets of benches at a lower weight than I usually do"

it won't work effectively, if I were you I will do push up just for warm up.

[just_tired]

You don't really need a spot when you're doing hypertrophy training. If you can't lift the bar anymore, you can either roll the bar off or slide the plates off. Also if you go up in lift weight slowly and steadily and learn your limits, you won't have that problem. So don't do the pushup thing because the bigger weights will give you bigger muscles. Though you can use the pushups as a supporting exercise after the bench press.

[SamuelB]

If you're doing more than 8 reps then you don't really need a spotter for safety. Because it's a lower weight than 3-5 reps you won't really need to worry about getting "trapped" under the weight. A spotter would still help with helping you push a few more reps.

[Asker]

I know, but I just wanna be safe, is all. What do you think? Would it work?

[SamuelB]

Yes, I've done it.

[maiez]

Do heavy weight, I'm also bulking up. I gained 15 pounds last month by eating more and working out more often. I don't do pushups although I should. I bench whenever I do chest, and yes you should go to 3 sets of 12 at a good weight. If you are raising the weight (should be like every 2 weeks) then aim for 5-8.

[kheserthorpe]

That wouldn't be the same, no.

You could always throw some plates in a backpack and do push-ups like that.

Or get dumbbells.

[Anonymous]

well tr yto do them faster and put more weights.

[Anonymous]

Do more and do it with more weight

[Anonymous]

just add weight