The pushup is definitely one of the best (and only) options for building a big chest when training at home. That said, most of us don’t do this bodyweight exercise as effectively as we can be, which is costing us a chance to build the biggest chest or pecs that we can. In this video, I show you the best way to do pushups for a bigger chest by making just one small but important change to the way you do them.
To begin, it is important to understand what the function of the chest muscles are in the first place. We are all familiar with their ability to push our arms away from our body as in a bench press. That said, given the orientation of the fibers of the chest, it is actually more important for the pecs to pull your arm across your chest into what is called horizontal adduction.
This motion occurs most visibly in exercises like cable crossovers and even dumbbell flyes. That said, especially for athletes, flyes present a risk/reward ratio that isn’t necessarily optimal or even necessary if performed with the arms too far out in an attempt to maximize chest stretch. Even Arnold himself tore his pecs twice during the pec fly while chasing that elusive extra stretch he felt the exercise was providing him.
That said, the portion of the horizontal adduction that we should be chasing the most is the end contraction. This comes when are hands are positioned in front of our chests and at or crossing over midline if possible. Now when it comes to pushups, you can immediately see that because our hands are fixed into the ground that it is impossible to actually move them closer together as we complete each rep. That doesn’t mean that we can’t simulate the movement however to engage the chest in a much stronger contraction.
As I show you here, you want to be sure that when you come up to the top of each push up, you attempt to pull the hands closer to each other (though they won’t move since they are pressed into the ground) and then turn your forearms away from you. This second part can be accomplished by trying to envision your biceps turning towards the front as you come up. Both of these moves act to fire up the pec muscles even more and get a much stronger contraction on each pushup than you would otherwise get.
Simply counting reps when doing push ups is not what is important if you are trying to build muscle at home with this chest exercise. You want to focus on increasing the number of quality reps you perform. The quality means everything. Get a stronger contraction on your pecs and you will be rewarded with better development and chest growth when working out at home (or wherever you decide to incorporate these tips).
For a complete bodyweight only workout program that you can do without the need for any equipment at all, be sure to head to http://athleanx.com/xero and get the ATHLEAN XERO program. This muscle building bodyweight only workout is the fastest way to deliver muscle growth when training without equipment or access to a gym.
For more videos on how to build a bigger chest, the best chest stretches, and lots of creative pushup variations be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Achieving your fitness goals may seem to some an impossible dream. Without the proper motivation or base of knowledge, your attempt may not succeed. Check out this article for ways that can help you make exercise exciting and enjoyable.
Even babies cannot resist the beat of the music. It is instinctual for the body to begin moving when music reaches the ears. Adding music while exercising will not only make it more enjoyable, but it can also cause you to forget that you are working out while you get caught up in the entertainment of the songs. Exercising to music gives you a comprehensive workout, and often times, you’ll get so drawn into the rhythm of the music that you won’t even notice when you start to get tired.
When you decide to start working out, encourage a couple of friends to join you. Work outs go by more quickly when you have people around to have conversations with. You will be enjoying the time exercising instead of focusing on how much you hate it. If your life is busy, making your exercise routine a social activity can help you reconnect with friends. If you want to make your workouts more entertaining, you should include your friends in your exercise routine.
If you are looking to enhance your exercise routine, you should consider workout video games. Adding fun and modern technology to your workout will help you focus on fun, not the drudgery of working out. Paying attention to having a good time will help you to work out longer, because you won’t feel your body getting worn out.
Get exercise clothes that look like a million bucks on you and make you feel like a gold medal champion. Wearing the appropriate clothing will get you into the mindset that you need to exercise now. If you buy clothes that are designed for working out, your exercise routine will be easier and more enjoyable, making the clothing well worth the expense.
A boring exercise routine is a surefire way to lose motivation. Being bored keeps you from being successful. The best way to avoid this is to add new exercises to your routine. Keeping things interesting will keep you motivated. If you lose interest in exercise, then you will probably end up quitting. If you do quit, however, you aren’t as motivated to start again.
Indulging yourself for successfully reaching your goal is perfectly acceptable. When you have finally hit your goal, reward yourself and take it further. You can treat yourself when you reach a milestone in fitness. However, do not go overboard with the rewards. Fitness is a reward in itself.
Exercising is typically seen as boring and difficult, but this is a misconception! There are plenty of ways to make it enjoyable. Use these tips in order to add fun into your exercise routine.