How To Work Chest Push Ups A Comprehensive Guide

Push ups are one of the most effective exercises for building chest strength and size. Whether you're a beginner or an experienced athlete, incorporating push ups into your workout routine is essential for achieving your fitness goals. In this article, we'll provide a step-by-step guide on how to work chest push ups in a relaxed and effective manner.

Table of Contents

• Step 1: Proper Form
• Step 2: Starting Position
• Step 3: The Push Up
• Step 4: Breath Control
• Step 5: Repetitions and Sets
• Tips for Working Chest Push Ups
• Solution for Common Push Up Problems
• FAQs about Chest Push Ups
• Pros and Cons of Chest Push Ups

Step 1: Proper Form

The first step in working chest push ups is to ensure that you have proper form. This will not only help you avoid injury, but will also make your push ups more effective. To achieve proper form, follow these steps:

1. Place your hands shoulder-width apart on the floor.
2. Keep your elbows close to your body throughout the movement.
3. Make sure your body forms a straight line from your head to your heels.
4. Engage your core muscles to maintain stability.

Step 2: Starting Position

Once you have proper form, it's time to get into the starting position. Follow these steps:

1. Lie face-down on the floor with your hands shoulder-width apart and your feet together.
2. Make sure your palms are flat on the ground and your fingers are pointing forward.
3. Push up onto your toes, so that your body forms a straight line from your head to your heels.

Step 3: The Push Up

Now it's time to perform the push up. Follow these steps:

1. Lower your body towards the ground by bending your elbows.
2. Make sure your chest touches the ground.
3. Push yourself back up to the starting position by straightening your arms.

Step 4: Breath Control

Proper breath control is essential for effective chest push ups. Follow these tips:

1. Inhale as you lower your body towards the ground.
2. Exhale as you push yourself back up to the starting position.

Step 5: Repetitions and Sets

Now that you know how to perform a chest push up with proper form and breath control, it's time to work on repetitions and sets. Follow these guidelines:

1. Start with 1-2 sets of 10-15 repetitions.
2. Gradually increase the number of sets and repetitions as your strength improves.
3. Take a break of 1-2 minutes between sets.

Tips for Working Chest Push Ups

Here are some additional tips that will help you work chest push ups more effectively:

• Make sure your shoulders are pulled down and back, away from your ears.
• Engage your glutes to maintain stability throughout the movement.
• If you're a beginner, start with modified push ups (on your knees) before progressing to full push ups.
• Use a mirror to check your form and make adjustments as needed.

Solution for Common Push Up Problems

Here are some common problems that people experience when working chest push ups, and how to solve them:

• Problem: Your hips sag towards the ground during the movement.
• Solution: Engage your core muscles and glutes to maintain stability throughout the movement.
• Problem: Your elbows flare out to the sides during the movement.
• Solution: Keep your elbows close to your body throughout the movement.
• Problem: You can't complete a full push up.
• Solution: Start with modified push ups (on your knees) before progressing to full push ups.

FAQs about Chest Push Ups

Here are some frequently asked questions about chest push ups:

• Q: How often should I do chest push ups?
• A: You can do chest push ups 2-3 times per week, depending on your fitness goals.
• Q: Are chest push ups the only exercise I need for chest muscles?
• A: No. While chest push ups are a great exercise for building chest muscles, it's also important to incorporate other exercises (such as bench press, dumbbell flys, and cable crossovers) into your workout routine.

Pros and Cons of Chest Push Ups

Like any exercise, chest push ups have both pros and cons. Here are some of the most important:

Pros

• Effective for building chest muscle.
• Can be done anywhere, without equipment.
• Easy to modify for beginners.
• Improves core stability and overall strength.

Cons

• May not be effective for advanced lifters.
• Difficult to target specific areas of the chest.
• Can be hard on the wrists and shoulders.

Now that you know how to work chest push ups, it's time to incorporate them into your workout routine. With proper form, breath control, and repetition, you'll be on your way to achieving your fitness goals in no time!