Wedged-Arm Push-Ups for Focusing on the Pecs

http://www.powerfultrainingsecrets.com - This version of the push-up helps to take some of the triceps out of the movement and focus more on the pecs. You'll brace your forearms aginst the uprights of the rack and do the push-up from there. This bracing forces more of the action to happen at the shoulder and reduces tricep involvement.

Category:

Sports

Tags:

• push-ups
• chest
• pec
• chest training
• bodyweight exercise
• bodyweight chest exercise
• push-up variations

[s6y9l]

I don't understand how this can "take the triceps out of the movement". I have a lot of respect for your ideas, but your triceps are still the only thing that can increase the angle between biceps and forearm. Keeping the forearms vertical reduces the ROM of the arm extension but doesn't eliminate it..The benefit I see to this is more of a stretch/contraction pec-wise at the bottom, thereby working a portion of the ROM that some may not be used to.

[nilssonnick]

@s6y9l I understand where you're coming from - it doesn't and can't take the triceps completely out - what it does by bracing the forearms is change the leverage of the exercise, forcing more action to happen at the shoulder joint where the pecs are more active. And you're right about the stretch - the stretch actually hits the pec more, with the triceps being more active towards the top. By stopping short of the top, this also helps to minimize tricep activation. Hope that makes sense!

[chubbymedic1]

You could add resistance to this with a plate on the back OR by using a resistance band. Thats assuming you want to make it harder

[nilssonnick]

@chubbymedic1 Yep, you can also slide the rails up higher and use a dip belt around your upper back! It's actually pretty challenging even with just bodyweight when you take the triceps out like this.

[cs92sfv]

If you dont have a power rack you can get the same workout in a doorway and a chair to place your feet on. Great idea my man will try it.

[nilssonnick]

@cs92sfv Great idea! I'll have to try that version.

[gregbish]

A doorway works great especially using something like a pushup stand (perfect pushup). Use a chair to elevate one's feet. Works great!

[Awaps]

@chubbymedic1 Or just a weight vest.... which he has

[SteinFitness]

@nilssonnick Amazing, I'm gonna have to try that one come chest day.

[robpalsings]

I like this one. Will have a go tomorrow.