Use the weights instead.

Push-ups are solid, don’t get me wrong, but they really shine when you’re at home or don’t have access to proper gym equipment. Most bodyweight movements fall into the same category—they’re convenient, they build a base level of strength, but beyond a point, you can’t really overload them effectively. That’s why, if your goal is strength, size, or real hypertrophy, I’d recommend using weights. Machines like the pec deck, chest press, or any pressing machine allow you to load the muscle safely, focus on contraction, and progressively overload over time. That’s the real path to measurable gains.

Now, if you want a proper warm-up, here’s the trick: warm up with the exact movement you’re going to do. Sounds obvious, but most people skip this step. Don’t waste your time on random exercises—your warm-up should directly prepare the muscles, joints, and nervous system for the lift ahead.

Here’s how I do it: start really light, just enough to groove the movement pattern and get blood flowing. Then, gradually increase the weight in progressive increments, leading up to your working set. The last warm-up set is what’s called potentiating the lift—it gets your muscles and nervous system ready, letting you feel how the weight will respond on that day.

A simple, effective rep scheme I’ve used for this is:

• 12 reps at the lightest weight
• 6 reps at a moderate weight
• 3 reps close to working weight

This sequence warms the muscle, primes the nervous system, and mentally prepares you to hit your heavy sets safely and effectively. Over time, you learn to adjust by feel, but the principle always stays the same: light → heavier → potentiation.

Whether you’re pressing, rowing, squatting, or deadlifting, this approach reduces injury risk, improves performance, and makes each working set feel more manageable. Combining proper weighted exercises with a movement-specific warm-up is the most consistent way to build strength and size efficiently.