Best Way to do Pushups (FOR A BIGGER CHEST!)

  So today I'm going to show you how to do a pushup the right way. Especially because we know how important thisexercise is, if you're training at home and you're doing a body weight exercise program. It becomes the staple chest exercise. The problem is a lot of people will say 'Jeff,I don't feel it really working my chest when I do it, I feel it more in my arms and shoulders,what can I do to make sure I get more out of it?' So I want to show you a couple variationsand some key points when you're doing this to make sure that that happens. First and foremost, you have to understand what it is that the chest does. And one of the main functions of the chest is to horizontally adduct, or bring your arm across your body. So yes we're going to have our arms push outin front of us, we know that the chest does that, but at the same time it brings us acrossour body, Which is why we do Cable Crossovers and thingslike that. However, that being said when we do a pushup or even when we do a Bench Press, we don't have that ability, we don't have that luxury in the normal setup.  

                             We're just doing it using a floor. So we kindof lose the ability to adduct our arms across our body. When we do Bench Press I always recommendto start using a narrower grip because that narrower grip will give you the opportunity to at least put your arms in a pre adducted position. If you go way out here, try it yourself rightnow and press, that compared to that, you get a much stronger contraction. So for the pushup we can actually replicatethe same transition. If I'm down on the floor doing a regular pushup,my hands are usually right about here and I'm pushing up and out that same way. But what am I lacking? I'm lacking that kindof ability to activate the chest fully by having the ability to horizontally adduct. So first, watch this first variation thatI do. If you take your arms and you focus on tryingto pull your hands together, even though they're not going to move. As you see here the floor is going to holdthem in position. 

                              We immediately have to ability to at leastignite a stronger contraction and that by itself will help you to get much more outof the exercise. But we can actually even turn our arms in,almost turn our elbows forward as we go down. I explained a few weeks back, how when wedo Barbell Curls when we're trying to cheat, what do we do? We kind of pull our elbows up and togetherand underneath as we lean back because we're trying to recruit some extra help here fromthe chest, because of this horizontal adduction. So let's do that here on our pushups. Getdown in the position and you can see as I come up, I don't just try to pull my handstogether but I also try to turn my elbows forward,so I'm getting the strongest contraction that I can. Almost like a Cable Crossover done from below.Right away you'll get more out of it, you might do less reps but guys remember, this is not about how many reps you can doin a pushup, it's how many quality reps you can get if you're trying to build your chest. Especially if you've got no other option whentraining at home. Finally if you do have a couple of Dumbbellsaround another way you can do this is to actually allow the Dumbbells to help you move a littlebit more into that horizontal adduction. You can do that simply by going down intothat push up, again start a little bit narrower.  

                               I think that starting a little bit narroweron your push ups is a good idea. It gives you the opportunity to be a little bit closerto peak contraction even when you start the exercise. Now as I come up I'm able to just kind ofuse my hands and my fingers to push the Dumbbells a little bit closer to each other, get a little bit more adduction to intensifythat contraction. So regardless of what you're doing, what training environment you find yourself in, I know there's a lot of guys following thischannel that prefer to workout at home or have to workout at home because they have no other option. You've got to start figuring out ways to makeyour workouts more productive. Guys, we have a whole program that does that. And it requires nothing at all. Doesn't require any Dumbbells, it literally requires just you and your own Bodyweight. And I get you, from anybody that's done this program can tell you, the absolute hardest but the most results producing workouts thatyou've ever done. And we group them all together in 6 weeksto give you the best Bodyweight Training Program that's out there.