press-ups and pecs

paddyc

do pressup work pecs the most, any other none machine exercises that work them, also normal or diamond ones, or all of them, whats best to do?

thanks

Ajnag

This thread may be of help to ya,
http://www.boards.ie/vbulletin/showthread.php?t=259648

loz

Or not if you actually read it !

Dragan

Standard press ups are considered the best for standard chest development, but will become fairly easy, fairly fast.

Diamond, or close hand press ups, will work primarily the triceps, although obviously some chest as well.

Wide had press ups will work more of the outer chest, shoulder tie ins.

Incline or decline press ups can be done to work either the upper, or lower chest area.

Stretch, or low hanging press ups ( each hand on a chair with your feet on another chair, allows you to dip lower than a normal press up ) are considered to be a superior mass builder and strenght developer due to the added dept of the movement.

Clap push ups ( where you drive your self up from the ground position and clap your hands, then return them to the normal position ) is considered to develop superior strenght and in particular your explosive strenght and force.

One arm push ups are considered and advanced movement and are very good for building power.

You can add resitance to any of these movements by simply wearing a back pack with some weight in it.

Push ups will generate maximal results if done with proper form above all. Do not bend at the back, or the kness when moving through the range of motion and you will be fine!

Hope this helps.

paddyc

paddy

amazingemmet

Dragan wrote:

Standard press ups are considered the best for standard chest development, but will become fairly easy, fairly fast.

Diamond, or close hand press ups, will work primarily the triceps, although obviously some chest as well.

Wide had press ups will work more of the outer chest, shoulder tie ins.

Incline or decline press ups can be done to work either the upper, or lower chest area.

Stretch, or low hanging press ups ( each hand on a chair with your feet on another chair, allows you to dip lower than a normal press up ) are considered to be a superior mass builder and strenght developer due to the added dept of the movement.

Clap push ups ( where you drive your self up from the ground position and clap your hands, then return them to the normal position ) is considered to develop superior strenght and in particular your explosive strenght and force.

One arm push ups are considered and advanced movement and are very good for building power.

You can add resitance to any of these movements by simply wearing a back pack with some weight in it.

Push ups will generate maximal results if done with proper form above all. Do not bend at the back, or the kness when moving through the range of motion and you will be fine!

Hope this helps.

Good list i just want to add a few to it,

Ball planche push ups your body is held tucked in a tight ball with onlyhands on the ground press down til your nose touches the ground, hardest part is to balance them

pseudo-planche push ups building up in strength from the last ones, lie flat on your stomach with toes pointed! place hands by hips with fingers pointing out or backwards and push up and forward keeping body tight the aim is eventually to get all the weight off your feet, you'll really feel these in your shoulders

Planche push ups looks impossible to 99.99% of the world and to those who can do them the only true push up, same advice for as the pseudo planche but keep core tight and keep projecting forward til your feet clear the ground and body is parrallel to the ground then push up, can be done with legs straddled to reduce resistance.

the above three are slightly easier if done on parralettes
enjoy;)

Dragan

Nice additions, really looking forward to trying out some of these!!

Ajnag

Or not if you actually read it !

:rolleyes:
And this I take it was your attempt at being helpfull?

RPGGAMER

pressups are indeed a great exercise for pecs. but change the biomechanics slightly.

use handles like the argos ones for increased depth to hit pecs more
dont go too wide

be sure to place the handles so the palms face each other(neutral /semi supinated grip)

dont be afraid to weight them when they get too easy. (put plates on your back) - definately superior to things like flys for pecs.

remember though to bench too. it will give you more potensial then in the pressups(bench is waaaay better for strength)

for ex: i do push ups on easy weeks when i'm off the bench. 5 sets of 10-20...this is purely for hypertrophy and not strength. but remember handles...

Note: pec dec machine/vertical butterfly are biomechanically very unsound on the shoulder joint. so i would avoid all those. cross overs and such are great for pecs but dont add a huge amount of mass and are tough on the shoulder joints too. clap hand pushups and other exercises like this are great plyometric exercises but if your goal is to build mass they are not a good choice.

poobum

amazingemmet wrote:

Good list i just want to add a few to it,

Ball planche push ups your body is held tucked in a tight ball with onlyhands on the ground press down til your nose touches the ground, hardest part is to balance them

pseudo-planche push ups building up in strength from the last ones, lie flat on your stomach with toes pointed! place hands by hips with fingers pointing out or backwards and push up and forward keeping body tight the aim is eventually to get all the weight off your feet, you'll really feel these in your shoulders

Planche push ups looks impossible to 99.99% of the world and to those who can do them the only true push up, same advice for as the pseudo planche but keep core tight and keep projecting forward til your feet clear the ground and body is parrallel to the ground then push up, can be done with legs straddled to reduce resistance.

the above three are slightly easier if done on parralettes
enjoy;)

i can do them!!!! only like 10 do....but still so hard!

Transform

Been working on those plance pushups for a while - think its another year away!!

No thats a true body weight exercise and when you look at the physiques of gymnasts who couldn't get a great workout without weights and some chin and dip bars

amazingemmet

Here's an article that has the progressions nesscary for holding a planche, combine this with some pseudo planche push ups and you'll have em in 6 months

Dragan

Cheers Amazingemmet!

poobum

amazingemmet wrote:

Here's an article that has the progressions nesscary for holding a planche, combine this with some pseudo planche push ups and you'll have em in 6 months

read this i take back my ten pushups! i was doing them wrong! i can do 1 and a half! hah i cudnt lock out on the second! then lost balance and fell on my face!!! lol

100gSoma

yup. I can relate to the comment about getting very easy very fast. When I was starting training I was doing 3 sets of 30 pushups. This went to 40. then 50. Then to about 60 per set. I moved onto the bench then. I still found the pushups very useful though. and would use them if I was away from my gear on holiday etc.