How To Use More Chest In Pushups

Pushups are a great exercise to build upper body strength, but many people struggle with using the correct muscles during the movement. In this article, we will discuss how to use more chest in pushups and provide tips to help you get the most out of this popular exercise.

Table of Content

• How to Use More Chest in Pushups
• Step by Step Guide
• Tips to Improve Chest Activation
• Solution to Common Problems
• FAQs
• Pros and Cons of Pushups

How to Use More Chest in Pushups

Pushups primarily work the chest, triceps, and shoulders. However, many people rely too much on their arms and neglect to engage their chest muscles. To use more chest in pushups, you need to focus on your form and technique.

1. Start with the right position

Begin in a high plank position with your hands slightly wider than shoulder-width apart. Your feet should be together, and your body should be in a straight line from head to heels.

2. Engage your core and glutes

Before you start the movement, engage your core and glutes. This will help you maintain a straight spine and prevent your hips from sagging.

3. Lower yourself with control

As you lower yourself towards the ground, focus on keeping your elbows close to your body. This will engage your chest muscles and prevent excessive strain on your shoulders.

4. Push up with your chest

As you push up, focus on using your chest muscles to lift your body. Imagine squeezing your chest together at the top of the movement. This will help you get the most out of the exercise.

Step by Step Guide

Follow these steps to perform a pushup with proper form and chest activation:

1. Assume a high plank position with your hands slightly wider than shoulder-width apart.
2. Engage your core and glutes to maintain a straight line from head to heels.
3. Lower yourself towards the ground with control, keeping your elbows close to your body.
4. Push up with your chest, squeezing your chest together at the top of the movement.
5. Repeat for your desired number of reps.

Tips to Improve Chest Activation

Here are some additional tips to help you use more chest in pushups:

• Slow down the movement to focus on engaging your chest muscles.
• Experiment with hand placement to find the position that works best for you.
• Use a wider hand placement to increase chest activation.
• Try performing pushups with your feet elevated to increase the difficulty and engage your chest even more.

Solution to Common Problems

If you are struggling to use more chest in pushups, here are some common problems and solutions:

• Problem: Your elbows flare out to the sides during the movement, putting excessive strain on your shoulders.
• Solution: Keep your elbows close to your body to engage your chest and prevent shoulder strain.
• Problem: You feel more strain in your arms than your chest during pushups.
• Solution: Slow down the movement and focus on using your chest muscles to push yourself up.
• Problem: You struggle to maintain proper form throughout the movement.
• Solution: Start with modified pushups or wall pushups to build strength and gradually progress to full pushups.

FAQs

Here are some frequently asked questions about using more chest in pushups:

How many pushups should I do to see results?

The number of pushups you should do depends on your fitness level and goals. Aim to perform 2-3 sets of 8-12 reps with proper form and technique.

Can pushups help me build a bigger chest?

Yes, pushups can help you build a bigger chest, but you also need to include other chest exercises in your workout routine and follow a proper diet to see results.

What if I can't do a full pushup?

Start with modified pushups or wall pushups to build strength and gradually progress to full pushups.

Pros and Cons of Pushups

Pros:

• Can be done anywhere, anytime with no equipment needed.
• Targets multiple muscle groups, including chest, triceps, and shoulders.
• Can be modified to suit any fitness level.

Cons:

• May cause wrist pain or discomfort for some people.
• Can be difficult for beginners to perform with proper form and technique.
• May not provide enough resistance for advanced lifters to build significant muscle mass.

Overall, pushups are a great exercise to build upper body strength and activate your chest muscles. By following the tips and techniques outlined in this article, you can use more chest in pushups and get the most out of this popular exercise.