correct form for push ups to tone chest muscles

sdubya04
sdubya04 Posts: 28 Member
in Fitness and Exercise
Hello all! Question. I'm working to tone up my chest and arm muscles so I've been doing various dumb bell, kettle bell sets and pushups. But when I do push ups all that gets sore is the muscles under the bottom of my should blades. I'm using a form with my hand a little bit wider than my shoulders and some with my hands directly under my shoulders. I'm also doing "chaturanga" pushups. I do a TON of yoga....
What should my form focus on for working my chest muscles?
~Sara

Replies

  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member
    they should hit your chest as well. you don't have to be sore to see results. my chest is a muscle that just doesn't get very sore unless I really isolate it
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Do dips too
  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    I'm trying to visualize what you're saying, and I wonder if your arms/hands are too far out? If I am mistaken, then disregard what I have to say here: while it's true that the wider your arms/hands, the less it hits the triceps, it doesn't necessarily that it's completely isolating the chest. Some of the weight transfers to your shoulder and back.

    Maybe, check your form. Here's an ideal form for a standard push-up:
    http://www.bodybuilding.com/exercises/detail/view/name/pushups

    And maybe you can try variations where your legs are up higher (such as on a bench or chair), or your hands are on a small step?
  • BEERRUNNER
    BEERRUNNER Posts: 3,046 Member
    DIPS!!!!! Lean forward as your doing them.
  • jmc0806
    jmc0806 Posts: 1,444 Member
    I was just going to recommend decline pushups. You will definitely feel those in your chest
  • Warchortle
    Warchortle Posts: 2,197 Member
    Diamonds and close push-ups activate more chest where wide armed is going to be more back/deltoids. I think what's happening is you're not stabilizing your core and keeping your hips inline with your back.
  • NobodyInParticular
    NobodyInParticular Posts: 352 Member
    You're doing it right... your lats are probably just a bit weaker than your triceps and chest. Or it could just be you getting used to the position.
    To switch it up, widen or narrow your arm positions. Closer they are, the more they work your triceps. You could also go wide for a different feel. Both are much harder than your normal push ups.
    You can get crazy and put one foot in the air while doing push ups to increase difficulty as well.
  • hpsnickers1
    hpsnickers1 Posts: 2,783 Member
    http://www.marksdailyapple.com/push-ups-the-perfect-primal-exercise/#axzz2Rs5ml4tI

    Good article on pushups.
  • JewelsinBigD
    JewelsinBigD Posts: 661 Member
    I naturally do pushups with my arms closer to my shoulders but apparently they are supposed to be closer to your chest- like even with your mid-chest - I have a hard time getting them down there...
  • bcattoes
    bcattoes Posts: 17,299 Member
    Do dips too

    This ^^ I feel it in my chest more when I do dips than pushups. Although my chest is rarely sore after, I can see improvement in the muscles.

    Are you sure you are maintaining a straight body when you do pushups? I can feel a pull in my back when I start to lose form and raise my bum.
  • Warchortle
    Warchortle Posts: 2,197 Member
    Dips target the chest if you lean forward... if you use form that's more vertical it definitely hits the triceps.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Dips target the chest if you lean forward... if you use form that's more vertical it definitely hits the triceps.

    Hence 'dips' and not 'tricep dips'

    Bar width is also a determining factor in this, but realistically both styles hit both, it just changes which is the main target area and which is a supporting one.
  • Warchortle
    Warchortle Posts: 2,197 Member
    Dips target the chest if you lean forward... if you use form that's more vertical it definitely hits the triceps.

    Hence 'dips' and not 'tricep dips'

    Bar width is also a determining factor in this, but realistically both styles hit both, it just changes which is the main target area and which is a supporting one.
    If someone is incorrectly performing a push-up.. it's helpful to differentiate the type of dip. She's working her deltoids and pushing from her back and not squeezing her chest muscles for the contraction. If someone doesn't know how to contract a muscle it doesn't matter what exercise they perform they'll just end up training secondary muscles and usually eff up their shoulders while doing it.
  • ArroganceInStep
    ArroganceInStep Posts: 6,239 Member
    Dips target the chest if you lean forward... if you use form that's more vertical it definitely hits the triceps.

    Hence 'dips' and not 'tricep dips'

    Bar width is also a determining factor in this, but realistically both styles hit both, it just changes which is the main target area and which is a supporting one.
    If someone is incorrectly performing a push-up.. it's helpful to differentiate the type of dip. She's working her deltoids and pushing from her back and not squeezing her chest muscles for the contraction. If someone doesn't know how to contract a muscle it doesn't matter what exercise they perform they'll just end up training secondary muscles and usually eff up their shoulders while doing it.

    That's fair, you were right to correct me then, thankyou

Categories