Do 3 sets of 15 push-ups, or as many as you can before growing fatigued. Add more reps as you gain strength. Push ups also work your triceps and shoulders (deltoids). Try this variation: elevate your legs by placing your feet on a block or step before doing the exercise. This puts emphasis on your shoulders and upper chest.

To build muscle mass and hypertrophy it is best to do between 8-12 reps of 1-3 sets. You can also do incline bench presses by using an inclined bench. This is the same as bench pressing, only it focuses more on your upper pectoral muscles. Decline bench presses focus more on your lower pectoral muscles. Most people don’t perform this exercise but it is essential in obtaining a full and rounded chest.

Work out your chest muscles no more than once or twice per week. On the days when you aren’t working out your chest, work other muscle groups, like your legs, arms, and back. [6] X Research source basic workout tips for Don’t work out for longer than 30 minutes in a session. You’ll risk damaging your muscles, and you might have to sit out for a while instead of working on building strength and mass.

If you can’t do more than 5 or so reps without stopping, you’re lifting too much weight. Scale back. As you get stronger, you can start lifting more weight. [7] X Research source If you can do 10 reps without feeling a burn, add more weight. You need to challenge yourself if you want to get bigger.

Using the wrong form can cause muscle, tendon, joint, and ligament damage, so make sure you know what you’re doing. If you can’t complete a motion with a particular weight, it might be too heavy for you. For example, if you can’t straighten your arms while you’re bench pressing, ease off on the weight.

Stay away from empty carbohydrates like pasta, white bread, cakes, cookies, and other baked goods. Choose foods with more whole grain instead. Don’t eat too many foods that are processed or fried, and limit fast food and snacks.

Lean meats like chicken, fish, lean beef, and pork. Eggs and full-fat dairy. [8] X Research source Nuts and beans. Kale, spinach, and other vegetables that have protein. Tofu and soy

You may also consider taking a protein shake supplement it is one of the most beneficial supplements to gaining muscle and leading an overall healthy life.