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28.08.2014


How to train the upper chest with push ups

How to train the upper chest with push ups
Thanks to sports scientists at Inje University in South Korea, we now know that the good old push up is far more versatile than we realized. The Koreans discovered a way for athletes to develop the upper part of the chest muscle by doing push ups.

Trunk flexion
The way of doing push ups that the Koreans studied is shown on the right: the lower body is flexed at an angle of 30 degrees.

The researchers got 15 male students to do push ups in the traditional way and with a flexed trunk. They had attached electrodes to the muscles of the subjects' upper body and core so that they could measure the electrical activity in these muscle groups.

How to train the upper chest with push ups
The figure below shows the activity expressed as a percentage of the activity during maximum voluntary isometric contraction [MVIC].

Muscle activity
When doing push ups with a flexed trunk the abdominal muscles worked less hard than when doing regular push ups. The activity in the lower part of the chest muscle the sternocostal portion of the pectoralis major [S in the illustration] was also a little less.

On the other hand, the activity in the upper part of the chest muscle the clavicular portion of the pectoralis major [C in the illustration] was higher when performing flexed-trunk push ups, as was the activity in the serratus anterior.


A year on a high-protein slimming diet is good for cardiovascular system
A year on a high-protein slimming diet is good for cardiovascular system


Source:
J Phys Ther Sci. 2014 Jun;26(6):909-10.

More:
Push-ups just as good as bench presses for strength building 11.08.2014
Make your push-ups more effective with suspension straps 18.03.2014
Push-ups heavier from a raised platform 31.10.2011

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Want to develop your serrati? Try decline pushups How you can reduce push-up hand pain The more pushups men are able to complete, the smaller their chance of having a heart attack or stroke

Want to develop your serrati? Try decline pushups
Only the best bodybuilders have well-developed serrati. Having visible serrati asks good definition, but the muscle group itself must of course be well developed.

How you can reduce push-up hand pain
Push-ups are the most common muscle strengthening exercise, done all over the world. Although safe to do, push-ups can cause injuries.

The more pushups men are able to complete, the smaller their chance of having a heart attack or stroke
Men who can complete more than 40 pushups don't need to worry about their cardiovascular health.