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How to Make Pushups Better (INSTANT PUMP)

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Rating: 4.0; Vote: 1

Likely, you have done plenty of pushups in an effort to try and build your chest. It is the classic bodyweight chest exercise after all. That said, there are some major limitations to the exercise that can be greatly overcome by making a few key changes to how you perform them. In this video, I-m going to show you a pushup variation that makes pushups better. It is something that anybody is going to be able to do and more importantly, feel in their very next set. To start, it helps to understand a bit of the natural pressing mechanics that are in place during a bench press. Your arms should never move in a straight line as you press the bar over your chest. Instead, you want to try and press up and back in an arc pattern if you want to follow the natural pressing arc that your body-s biomechanics dictates. You can see this same movement pattern built into the hammer bench press machine as well, and it-s there for a reason. You might think however that you cannot replicate this when doing pushups because your hands are fixed on the ground and you can-t follow an arc created by a machine that was designed to do this. Yes you can. You have to change your mindset though. Instead of thinking how your hands are going to move on a moveable machine you have to think how you are going to move your body on a set of fixed hands. It is possible and getting it right will provide you with the most effective pushup you have ever tried. Start by placing your hands on the ground with your thumbs at the bottom of your chest line. Your body should be flat against the ground. From here, flare your elbows out to the side without moving your hands. This should allow your elbows to drift away from your torso to about 30 or 45 degrees. At this point you are ready to perform the pushup. That said, don-t jump into anything because as you will quickly see, it is not just doing the pushup that is going to make this effective it is doing it in a very specific way. You don-t want to push your hands straight down into the ground and press your body off of it. Instead, you want to think about squeezing or pinching your body off the ground by driving your biceps towards each other. The entire lift of the body off the ground should be done by pinching under the body and getting those arms to drive towards each other. This provides the adduction feel that is helpful for eliciting an incredibly strong chest contraction. It also takes some of the load off of the shoulders and triceps. These two muscles tend to dominate the pushup and can quickly prevent the chest from getting the work that it should get from the movement. As you squeeze up you want to do one more thing. Rock backwards on your toes so that when you are at the top of the pushup your body is further back than when it started. You should feel the contraction shift more towards the upper pecs and chest if you do this right. This is because you have essentially done a horizontal incline press. Squeeze as hard as you can and lower yourself back to the ground by sliding your body forward again (rocking on the toes to get there) until your hands are once again positioned at the bottom of your chest. Keep repping out until you reach failure. You will notice that you are able to do far fewer reps than a normal pushup but that does not matter. The key is getting more from the exercise and getting bigger pecs because you are doing it right. If you ever thought that chest exercises and pushups alone were enough to build a bigger chest you likely haven-t gotten the best results you are capable of. It is how you perform the exercise, and every other movement for that matter, that makes all the difference in the gains that you see. If you want to get the most out of every chest exercise, head to and start training like an athlete with our programs
Date: 2022-04-22

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Comments and reviews: 10

Prometheus
Thank you. I have been doing this translation with thumbs at bott of noipples, & doing diamonds. turning hads in. I use to do 50 push ups not much results. I can only do 20 now of the Rocking Diamonds all core like a board. I have been watching your videos and it was hard at first to let go of the Eago but I remembered what Bruce Lee said There is no opponent itself myself that I need to over come. Then after the calisthenics, than I hit the Gym. I over did and eneded uo weighing 184 and was not taking in enough protein. I am at a lean 187 LB To 188. . I have to take in more protean to stay rock hard than to be like one of those big guys with no deffinition. Thank you. I watch and learn. I am 6 ft and am 53 years old.
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Freddy
I really have to give a comment to thank you for this great simple exercise. It is the only one really works, and change my body. I am a skinny peron. 180 cm with 60 kg. I never can't get my chest grow but with this exercise for just three weeks. with five days a week. I grow, without the need of any fitness menu. I am not lying but it really works. and it is the only one works. just a thanks as I don't know how to express my appreciation to you.
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Michael
Jeff, I run the physical training program for a platoon of Marines. I've been an avid follower of yours for years, and I love when you put these types of videos out. I had my guys do these pushups because I wanted them to focus on their form and force them to improve instead of just bouncing out reps like you see too often. It really worked wonders for them, and a lot of them were sore for days. Thanks so much, keep doing great work.
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Peter
Hey Jeff, what would you recommend for someone with a wrist injury? I broke my wrist when I was a kid so having my hands flat on the ground means I can't put any pressure on my wrist without intense pain. i can do push ups either on my fists, or holding on to weights placed on the ground but having my palms flat on the floor isn't gonna work. thanks in advance: )
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Yuppi
I get ache in my left hand thumb -root- next to the wrist when I take a pushup pose. Wonder if that's common and where it originates from, and how to fix it. I know my left shoulder is more loose from the midline of the back, the triceps are weaker than on the right side, the bicep and shoulder are stronger. The left side and abs are weaker.
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NataliaV
Dear Jeff
My son twists to one side while doing push-ups when he starts to get tired. He is 14
What can he do to fix this?
Thanks, I ordered or joined AthleanX already for myself just haven-t made the time to look into it and start. I already train 6 days per week and plan to implement your advise.
Thank you,
Natalia; )
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Adam
EXCELLENT! Now to also experiment with this -squeezing- to do assisted handstand pushups. Also, your video on the proper way to do bench dips (rolling shoulders back to give rotator cuff room) has really helped with my pushups and other exercises that involve shoulders. Likewise not -shrugging- during exercises, and having chest point out.
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DonDee_X
Do you have any thing to help me get over gym boredom? I've worked out for yours, 5 days a week. M-W-F is weight day and T-T are cardio and core days. I've changed up my workouts, keep my muscles guessing and I'm still in the gym like -meh-. I get through my workouts but not feeling the -high- I used to. Any advice?
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Ma
As i follow your tips the number of reps gets reduced over and over, but my muscles feels the opposite, and that is because I'm constantly improving the technique and getting more and more from each rep. It feels great, and more so cause I need less time to get the work done.
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David
AWESOME! I have been doing pushups for over 50 years and never came close to getting a pump like that in 4 Time Under Tension reps. This video should be re posted every 6 months. I just stumbled upon it when I was reviewing my hand placement
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