How to Build a Stronger Chest With Any Push-up Variation
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- Опубліковано 5 жов 2024
- Push-ups are great for building strength and muscle in your chest, but some variations may work your chest harder than others. Some experts point to technique and arm position for the reason why your chest works more, but the real reason is more due to tension control. The more tension you bring to your rear deltoids and back the more tension you can drive into your chest with every push-up variation
Red Delta Project Books on Amazon: amzn.to/2OV4GFQ
Matt should have 1 million subs 😡😡😡
1:20 Triceps looking huge, Matt!
Thanks Lucas Rufino!
All of this makes so much sense. I really enjoy this channel for the useful and practical knowledge.
Awesome, thank you!
Great vid Matt! Oh shoot he can't hear us he has air pods in
Thank You Thank You 😊 🔥 I meeded to confirm this. I have bad posture from seating in a car for hours and years and when I got rear ended my body locked up 😢
Ok what I need to say as usual, because not enough are saying it, is this is another great video.
Cool how he does his own sound effects @ 0:57 & 1:17. Being fit and living free. Peace
Lol hadn't thought of that! He Is good at sound effects
Excellent vid; great explanation of a crucial piece in working the chest. I missed this bit for years. Now life is better! Thank you Red Delta Man! 💥💪💥
✌🏻✊🏻🙏
Happy to help Mick, it's all about living better :)
😀👍🏻
I’ve often wondered why you don’t mention rings turned out dips or pushups, as it is such a good and simple way to progress the movements.
Now that you mention it in this video, I realize that you basically have addressed that in every video in which you speak of the two exercises whenever you mention “torquing” the shoulders.
Good stuff, funny I never put two and two together.
I sometimes do things turned out but I seldom find it's much more effective beyond a certain degree. Maybe I just don't have the back stability built up enough yet.
Guess this is why people comment pushups should engage the upper back muscles. Excellent video..
Thank you very much Michael Manley :)
RedDeltaProject I had a similar delay with the cover art for one of my books as you did with your little, blue man. Much success! If you’re looking for topics, I don’t recall you filming videos on isometric holds or knuckle push ups. Best, M
This info is great. Ive also noticed the differences in my pushups for chest activation. I can still do the normal diamond, clapping, reg pushups, chest dominant dips, etc. but i have to be careful of allowing my shoulders to become the primary activator of the push. Really hard to do but when done correctly i feel a great pump.
Most excellent, a good chest pump is hard to beat!
How to do correct???????
AGREE videos are the best for information. Absolutely none better
Thanks reg as always 🙏
Always find your vids interesting, and helpful 👍
YES! Thank you! I've been trying different hand variations and completely forgot the RTO method. I think that's what I should do to keep myself from reverting back to the un-torqued arm position and not actively engaging my chest. Perhaps, I should record myself and see what the issues are. Likely the aforementioned.
By the way, I like the little, blue poser. I'm surprised no one mentioned it before now. He must train grip like an American Ninja Warrior, to hang on the side of the bwm!
I know exactly what you mean. The arm torque is such a subtle thing it's easy to neglect it and before you know it, your back support it gone, there's stress in your joints and your chest is as flat as an ironing board.
Doing extra rotation like RTO push-ups are a great way to keep dialed in.
yes, he's got quite the grip. Maybe I should have magnets implanted in my hands like him to improve my grip strength :)
Great hack 👍
Sounds like upper back activation during benchpress to maintain a stable plattform for your pressing. Makes sense to me, thanks.
pushups allow that extra push through at the top, you can't do that when lying on a bench.
@@onceuponthecross1 : thats true. You could do it... But it makes no sense and you may get hurt.
That's it, plus most people dont train their back (specially the upper portion ) and rear delts enough, which, funny enough, kind of breaks their chest gainz. I observe at the gym and very few people actually do exercise their upper back man! Always a lot of side flys and presses but that's it. 😶
The best thing I have ever done is to start doing a lot of shoulder pulls on a bar and a lot of face pulls.
Totally agree, I've heard some experts recommending doing a 2:1 pull/push ratio to iron out the imbalance so every set of push you do, get 2 sets of pull.
Great Explanation
Thanks Hang Tight!
Talking about push-up variations. How about a video about Indian push-ups, Mark?
hi matt!!! i have a question abouit the video... how we can activate the posterior delts for pushing exercise? i just found that hanging with arm torque is work for me....do you have a better idea ?
It's very much a deal of coordination and it takes practice. It's not like tensing up those muscles like you're working them as if you're doing a row, but there's some tension there all the same.
Try doing some rear flys or rows for a warm up before your push-up and see if that helps improve.Also, dips are good practice for tensing up the back while doing pushing moves since they require a lot of tension in the back for support
So the notion of doing bench press with an underhand grip as I've heard some people propose may have some Merit
For sure, that's why I most often prefer using DBs with clients, so they can turn and twist their arms a bit during the motion to feel their back and rear delt engage a bit more. It can be more difficult to get the hang on the bench since there's a bit more tendency to relax the back on the bench.
Yeah, torking is where it's at! :)
For sure,
Although I once thought I was going to attend a torquing class at the local Y and it wasn't at all what I was expecting. 😂
Lookin' wild on the monkiis my man!
Thanks Dan! Lov'n the podcast my man looking forward to the next episode 💪
the RDP Premium Tee Tank Top only comes in XS and 4XL? The XS wouldn't fit and I'd have to wear the 4XL over my winter coat, not a good look for me I'm afraid.
Hmmm strange. Let me look into that, maybe something I need to adjust.
I just checked in and there's a lot I'm not able to see that used to be there. They might have some sort of shortage going on. I'll keep an eye on it and update it when things become more available
@@RedDeltaProject Appreciate that Matt, I need some RDP swg.
Do it for pull ups/rows
Good idea!
How do you have the monkii bars anchored to the rack? Looks like they'll rotate better. Good tips as always!
There are are a couple of ways you can anchor them. I'll be showing them in a video soon on my latest Suspension Trainer design which uses a similar anchoring system.
Top!
Hi Matt, I have a question regarding the table bridges: how should we keep our pelvus during the movement? Should we extend our lower back with an anterior pelvic tilt, or should we assume a posterior pelvic tilt?
Neutral is best. I know some of my older videos have more of an anterior tilt at the top but that was more due to weak hips on my part.
@@RedDeltaProject thank you
What is that adjustable pull up bar called? I want one.
That there's a Bodyweight Master From Dragon Door, goo.gl/T2X6JK
Hello there Matt!
I was just questioning a thing. Could it be that most people feel more of their chest on rings/parallel bars because of the neutral hand placement? (wrist slighty rotated outward)
If I'm not wrong, it should help to engage more of the muscles responsable for the external rotation/retraction of the shoulders (essential for proper chest activation) and to keep the elbows close to the torso.
You're right on the right track. nd yes, a neutral grip is often more effective, but keep digging deeper. The hand position leads to more external rotation, but that external rotation helps to maintain a "packed" shoulder and that' s the thing that helps get more tension into the chest. It's much more stable and yes it is easier to achieve with a neutral or slightly externally roatated hand position. Hence the reason many people find the RTO push-us nail the heck out of the chest.
Hello Matt, I was wondering about your view on those “perfect push-up” handles that rotate? I haven’t used them in years, I just use the floor only. Since I don’t have anything like rings, do you think it would be useful to go back to them?
Sure, rotation is great!
But I would mostly use Strongs or rings since you're getting so much more versatility from those over the handles.
@@RedDeltaProject thanks! I’m pretty unfamiliar with the setup for rings, but there’s just nowhere in my house that I could see being able to attach them.
Made my pushups easier
Rock on! Well done!
Unrelated question: I'm working on my bridge progression and currently on head bridge. Even though I emphasize a PPT, sometimes I get lower back pain. I'm currently working on thoracic spine mobility but wondering if there is anything else I could be doing wrong.
yes, low back pain can also be caused by not having enough tension in the hamstrings and glutes (esp. glutes) . Try driving up more with the hips and see if that helps
wow, u recon this is why bench feels more chesty, because your pushing out your chest and squeezing your back.
For sure, but also why it may not feel that way for some folks. The bench press, especially the DB version is often set up by laying back or rocking the body back which puts the shoulders in a slightly kyphotic and hunched forward position for the bench. Making sure to pack your shoulders before lifting off can help reduce this and make the bench safer and more effective.
What are those things? (they look similar to gymnastics rings)
Those are monkii bars, a top of the line suspension trainer from my buddy wild man Dan in Colorado. Check 'em out---> www.monkii.co
hey Matt,
I've found that my shoulders tend to roll forward as I near the bottom position of a regular pushup. I especially feel it when I do 3+ sets. I've tried squeezing my shoulders back and down and screwing the elbows in as you've taught but the shoulders tend to roll forward still (this doesn't happen on incline pushups but regular ones). do I need to do some specific back exercise to strengthen the scapulae?
You're pulling your shoulders back during the whole pushup? You should keep them depressed and let them retract naturally while you lower.
it's normal. you' re fighting against gravity after all, at some point you' re gonna lose :P jusyt make sure you' re doing some kind of horizontal pulling like rows/facepulls
How to lose fat and make the lower pecs more toned to where it’s not saggy looking?
Diet
eat a bit less move a bit more, drink lots of water
Try 18-6 Intermittent Fasting
nice airpods bro
looking swole rdp. All that mind muscle connection is paying off dividends I see.
Thanks Chris Foye! Really feeling like thigns are coming together these days
i need that Shirt !
Be fit Live Free !!
Oh snap he doesn't speak BROKE!
Long time ago he made a video of making your own
Me first
Bravo! 🏆
Bro you don’t even do push ups !
Hell no! I stopped doing push-ups once I was strong enough to do Earth-Downs 💪
When the big one hits and it's on the news, that's my HIIT training day