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    Push Ups Are The Best Chest Exercise

    June 19, 2017

June 19, 2017

Push Ups Are The Best Chest Exercise

Everyone wants a stronger and more defined chest. It’s a clear sign of upper body strength that helps you walk with confidence.

For a stronger and more developed chest, you just can’t beat push ups.

Push Ups have been around forever because…they work!

Push ups are one of the most effective movements for both upper body and core strength. Push ups will develop the muscles in your chest, triceps, shoulders, and abs.

Best of all, you can do push-ups anywhere, using only your bodyweight. You can also include them in almost any workout such as a full body workout, push/pull superset, or as a “finisher” at the end of a chest workout.

Good ol’ push ups were first taught to us in grade school gym class.  Maybe this is why it’s easy for us to take them for granted and overlook good technique. Some common form flaws are partial reps, butt in the air, and allowing the hips to touch the ground before your chest.

Training with poor form on any movement is a waste of time and energy.  Here are a few simple and effective progressions to you perform a pushup properly and specifically target the chest.

The Basics

Before you “drop and give me 20” make sure you feel confident in bracing your core properly. The plank is a great exercise to help you learn how to brace your core, and maintain alignment of the spine. Once you master the basics of the plank you can easily avoid some of the flaws I mentioned above.



Upper body emphasis

Alright! Now that you know how to brace your core let’s focus on pushing with your chest. The elevated angle of an incline push up will help you push with your pecs and triceps. If you have a tendency to raise your butt in the air or let your hips slump to the ground, this movement is a great training tool.


Depth and shoulder safety

Great! Your bracing your core, and pushing with your chest. Nice work! Before we go right into push ups, let’s focus on performing them all the way down to the proper depth, and take it easy on your shoulders. The T Push up is a great tool to help you maintain alignment, push with your chest, and prevent wear and tear on your shoulder socket.



Medium Grip Push Up – The Best Chest Exercise

Here we go! This is the best chest exercise. To get the best chest development out of your push up I recommend performing them with a medium grip. Bringing your hands in closer to your armpits has been shown to stimulate the chest more than the traditional push up.



Execution:

  1. Begin in the pushup position with your hands just outside your armpits.
  2. Lower your body to the ground slowly until your chest touches the ground.
  3. Push all the way up until your arms are straight (avoid locking your elbows).

*Try the medium grip push up as a “finisher” by doing 1-4 sets of as many reps as possible at the end of an upper body/chest workout.

The Takeaway

Push Ups are King.

Push ups really are the best upper body movement. Performing push ups with a Medium Grip will stimulate the chest even more.  

Master proper form first. Once you notice that you can do 50 continuous pushups then, progress to more advanced push up variations.

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