Nobody taught us proper technique. The only thing you did was do push-ups to get the school gym teacher off your back.
You could do a hundred "gym push-ups" and not engage your muscles the way ten proper push-ups do.
We're going to do technically correct push-ups.
It's going to be very hard in the beginning. Do you know what that means?
That your flat as an ironing board chest will start to grow!
Bring your shoulder blades together
One of the main questions about push-ups: "Do I need to bring my shoulder blades together when doing push-ups?"
Yes, I do.
Why do it?
So that when you get up from the push-up, you have a firm footing. It's like fixing your back firmly on the bench press. This will help engage your chest more so it starts to grow, bitch.
When I started pivoting, the push-ups started making a huge difference!
Bring your shoulder blades together at the bottom of the movement and bring them apart at the top - that way you can engage your chest muscles better.
Lower your shoulders
Lower your shoulders to the floor and to your feet, as shown by the arrows.
This way you can avoid any injuries while doing push-ups from the floor.
Bring your biceps together (elbows)
If you only remember one thing, remember this clue. Your chest will sting like it has never stung in your life.
Watch this video on how to pump your chest, by Jeff Cavalier.
The video starts at 1:57, where Jeff Cavalier says, "Don't push yourself off the floor - try to bring your biceps together."
So when you do push-ups, you don't lift upward with vertical pressure. You're going up by trying to bring your and your biceps together.
Put your chest out in front of your shoulders.
In your starting position, stick your chest out so that it's closer to the floor than your shoulders.
The work is done by the muscle that is in front.
If your shoulders are in front, your chest won't get any work.
Stick out your chest like you're showing off, and do push-ups. Which muscle is in front works.
Try to bring your hands together
Jeff Cavaliere demonstrates in his video how to pump up your chest:
At 8:57, when this big wrestler stops doing push-ups, Jeff does hand movements. That's exactly what you're supposed to do during push-ups.
To describe it in words, you should try to make your hands form a Masonic triangle, like in the photo below.
Clearly, you can't move your brushes while they're on the floor.
But the very fact that you will try to do so will make your chest clench harder, and therefore work harder.
Imagine that the world has cracked between your hands, just a crack all over the world.
And you're trying with your hands to hold the world together, pointing them toward each other.
Put your hands up already.
How to correctly place the hands when doing push-ups from the floor?
Right - narrowly, as shown in the picture.
This will keep your shoulders healthy and not hurt them.
Don't take advice from people who say that the wider your arms are, the better. This is nonsense.
A narrow hand position when doing push-ups helps your chest contract more, and grow bigger.
Do push-ups in a fist bend
One of the worst mistakes in push-ups is not pumping your upper chest.
The chest is subdivided into upper, middle and lower sections.
You can't isolate one section, but you can make one of the sections work more.
A common tip you'll see on the Internet is horizontal push-ups or horizontal bench presses.
Wrong.
Look at this picture.
The guy has breasts, but after taking advice from the internet, he didn't pump his top, so he looks like a fool.
The upper part of the chest gives you maximum volume and beauty, while the lower part will just hang like a woman's tit.
Look at Arnold:
It is the upper part of the chest that is the most beautiful and masculine.
In order to pump it up, do inclined push-ups on your fists.
In this way you will work out the upper part of the chest and all the others will be engaged together with it.
Also, inclined push-ups increase the load on your shoulders, making them more voluminous along with the upper chest.
Doing push-ups on your fists is easy.
It's the same as regular push-ups, only stand with your feet on a chair, bed, or bench and put your hands on your fists.
Why put your hands on your fists?
There are two reasons:
Greater range of motion, therefore greater chest pumping
It's stiff and manly.
Tense your abs and glutes.
Yes, this may seem contradictory. If you're pumping your chest, what's the point of straining your abs and glutes?
It's so there's no leakage of power.
If you tense one part of your body while the rest of your body stays soft, there's a leakage of power in your body. Energy leaks out through the relaxed part.
Jeff Cavalier, whose video you watched above, says that if you do an exercise for one part of the body, you have to tense the others, so that your whole body is like a tense tensioned string. So having your legs, abs, and glutes tense up will help your arms and chest work harder.
Likewise, you need to tense your abs, legs, and glutes when you do pull-ups so you don't have a power drain.
Always try to tense your whole body during your push-ups.
Now that you know the ins and outs, it's time to put together a workout routine. How many push-ups for weight gain, how often should I do push-ups?
Now I will describe the most effective program for muscle growth.
But first I will tell my backstory.
Recently I started to do a lot of push-ups and set myself a goal of a hundred push-ups a day.
I did it this way: the first approach - as many as I could, and then I gradually got to a hundred.
Let me tell you right away, I am not a superman. The first attempt was 15-20 times, the rest were 7-10 times. Most people can do that. Don't think you're too bad if you can't do 60 push-ups at a time.
This method was hard, especially psychologically, and I recently discovered a different, more fun approach to push-ups where you do more and it's easier psychologically.
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