Best Pushups For Chest And Shoulders A Complete Guide

Pushups are one of the most basic and effective exercises for building strength in your chest and shoulders. They are great for strengthening your upper body and core, and can be done anywhere, anytime, without any equipment. In this article, we will go over the best pushups for chest and shoulders, how to do them properly, tips to get the most out of your pushup routine, and the pros and cons of pushups.

Table of Contents

• Description
• How to do Pushups Properly
• Step-by-Step Guide to the Best Pushups for Chest and Shoulders
• Tips to Get the Most Out of Your Pushup Routine
• Solution to Common Pushup Problems
• Pushup FAQs
• Pros and Cons of Pushups

Description

Pushups are a bodyweight exercise that targets your chest, shoulders, triceps, and core. They are a great way to build upper body strength and endurance, as well as improve your posture and balance. Pushups are versatile and can be easily modified to make them easier or harder, depending on your fitness level. They are also a great exercise for beginners, as they require no equipment and can be done anywhere.

How to do Pushups Properly

Before we get into the best pushups for chest and shoulders, it's important to know how to do pushups properly. Here are the steps:

1. Start in a plank position, with your hands shoulder-width apart and your feet hip-width apart.
2. Lower your body until your chest touches the ground.
3. Push yourself back up to the starting position.
4. Repeat for the desired number of reps.

It's important to keep your core tight and your body in a straight line from head to toe throughout the exercise. Don't let your hips sag or pike up, and don't let your elbows flare out to the sides.

Step-by-Step Guide to the Best Pushups for Chest and Shoulders

1. Standard Pushup

The standard pushup is the most basic and effective pushup for targeting your chest and shoulders. Here's how to do it:

1. Start in a plank position, with your hands shoulder-width apart and your feet hip-width apart.
2. Lower your body until your chest touches the ground.
3. Push yourself back up to the starting position.
4. Repeat for the desired number of reps.

Make sure to keep your core tight and your body in a straight line throughout the exercise.

2. Wide-Grip Pushup

The wide-grip pushup targets your chest and shoulders, but places more emphasis on your chest. Here's how to do it:

1. Start in a plank position, with your hands wider than shoulder-width apart and your feet hip-width apart.
2. Lower your body until your chest touches the ground.
3. Push yourself back up to the starting position.
4. Repeat for the desired number of reps.

Make sure to keep your core tight and your body in a straight line throughout the exercise.

3. Diamond Pushup

The diamond pushup targets your triceps and shoulders, but also works your chest. Here's how to do it:

1. Start in a plank position, with your hands close together, forming a diamond shape with your thumbs and index fingers.
2. Lower your body until your chest touches your hands.
3. Push yourself back up to the starting position.
4. Repeat for the desired number of reps.

Make sure to keep your core tight and your body in a straight line throughout the exercise.

4. Incline Pushup

The incline pushup is a great variation for beginners or those with limited upper body strength. It targets your chest and shoulders, but is easier because your hands are elevated. Here's how to do it:

1. Find a sturdy surface, like a bench or step, and place your hands on the surface, slightly wider than shoulder-width apart.
2. Lower your body until your chest is level with your hands.
3. Push yourself back up to the starting position.
4. Repeat for the desired number of reps.

Make sure to keep your core tight and your body in a straight line throughout the exercise.

Tips to Get the Most Out of Your Pushup Routine

• Focus on proper form, rather than doing as many reps as possible. Quality over quantity!
• Try different variations to target different muscle groups and prevent boredom.
• Gradually increase the difficulty of your pushups by adding reps, sets, or trying harder variations.
• Don't forget to breathe! Inhale as you lower your body, and exhale as you push yourself back up.
• Incorporate pushups into your regular workout routine, or do them as a standalone exercise.

Solution to Common Pushup Problems

If you're having trouble with pushups, here are some solutions:

• If you can't do a full pushup, try modified pushups, such as knee pushups or wall pushups.
• If your wrists hurt during pushups, try doing them on your fists or using pushup handles to reduce the strain on your wrists.
• If you're not feeling the burn in your chest and shoulders, try adjusting your hand placement or trying a different variation.

Pushup FAQs

1. How many pushups should I do?

It depends on your fitness level and goals. Start with a number that challenges you, but is doable with good form. Gradually increase the number of reps or sets over time.

2. Can pushups help me lose weight?

Pushups alone won't make you lose weight, but they can be a part of a weight loss program. They help build muscle, which can increase your metabolism and burn more calories at rest.

3. Are pushups bad for my wrists?

Pushups can be hard on your wrists, especially if you have weak wrists or a previous injury. Try doing pushups on your fists or using pushup handles to reduce the strain on your wrists.

Pros and Cons of Pushups

Pros

• No equipment needed
• Can be done anywhere, anytime
• Targets multiple muscle groups
• Can be modified to make easier or harder
• Improves posture and balance

Cons

• Can be hard on wrists
• May not be challenging enough for advanced athletes
• Requires good form to be effective

Overall, pushups are a great exercise for building strength and endurance in your chest, shoulders, and core. They are versatile, effective, and can be easily modified to suit your fitness level. Try incorporating different variations into your routine to keep things interesting and challenging.