Few things radiate strength and fitness like a hard and defined chest. Pushups are a versatile and effective exercise for developing strength and definition. You could get there with hundreds of pushups a day, but who has that kind of time? By combining a trio of pushup variations that target the different types of muscle fibers in the pectoral muscles, you're going to pack on slabs of muscle or perk up that bust line without doing a set of more than 50 pushups.
Muscular Development of the Chest
The pectoral muscles are the focus of any training program for the chest. These muscles are responsible for pulling the upper arms close to the body and forward. Scientists classify muscle fibers into two types: Slow-twitch or type I are used for long-endurance tasks, whereas fast-twitch or type II are used to quickly generate power. Mainly used for pushing, pectoral muscles contain a higher proportion of type II muscle fibers in most individuals. There are three subtypes of type II muscle fiber: Type IIx generates high power and fatigues in minutes; Type IIa generates moderate power and fatigues in tens of minutes; and Type IIb generates very high power and fatigues in seconds. You can target type IIx muscle with standard pushups, type IIa muscle with isometric pushups and type IIb muscle with clapping pushups for all-around chest development.
Proper Pushup Form
The proper posture for pushups should have your palms flat on the floor where the center of your palm is in line with the bottom of your pectoral muscle at the bottom position. Your hands should be placed wide enough that your arms are not pressed against your body but not so far that your upper arms are perpendicular to your shoulders. The precise position depends on your limb length and body type and you should find the position most comfortable to you. Your back should remain straight through the entire motion and you should be supported by your feet no wider than hip width apart. Breathing should be steady throughout the exercise, inhaling on the way down and exhaling on the way up.
Type IIx Fibers: Standard Push Ups
Perform three to five sets of between 20 and 50 repetitions of standard pushups. The key is a slow and steady rhythm: descending for one to two seconds, pausing at the bottom for one second then ascending for one to two seconds. You should feel like you're "grinding" out reps as opposed to the fast and sloppy high-volume pushups. While descending, imagine curling yourself to the floor with your biceps rather than surrendering to your own weight. This will keep your body tight and prevent you from bouncing. At the bottom, your chest should be about the height of a tennis ball from the floor and have come down with only the force you would use to kiss a baby. While ascending, imagine trying to push your arms toward each other to enhance the contraction of the pectoral muscles.
Type IIa Fibers: Isometric Pushups
Hold in the top pushup position for between 30 seconds and three minutes for five to eight repetitions. It is critical to maintain smooth breathing throughout the exercise. Focus on contracting your glutes and abdominals to keep your back straight. Like all pushups, your shoulder should not be hyperextended, with the ball of the joint firmly in the socket.
Type IIb Fibers: Clapping Pushups
Perform two to four sets of between 10 and 20 repetitions of clapping pushups. Clapping pushups teach you to recruit more muscle fibers and also stimulate muscle growth by overloading the muscles as you catch yourself. From the bottom pushup position, push up quickly with enough force to launch your upper body off the ground. Clap your hand quickly and then catch yourself. After a rep, lower yourself slowly to the bottom position and pause before starting another rep.
Varying Difficulty
To make the exercise easier or harder, adjust the proportion of your bodyweight that you are supporting with your arms. To make the exercise easier, raise your arms above your feet on a desk, stairs or even against the wall. To increase the difficulty, you can raise your legs above your hands on a sturdy support or an exercise ball. Alternatively, pushups can be made more difficult by placing one hard further off to the side to place a greater proportion of your weight on the other arm.
Your Pushup Program
For the best chest development, you should have at least four pushup workouts per week. Standard pushups should make up 60 percent of your work load. Isometric and clapping pushups should each make up 20 percent. Rest time between sets should be one to two minutes but can be adjusted to your level of conditioning.
Caution
Pushups put weight on the joints of the wrist, elbow and shoulder. If you have injuries to any of these joints, consult with your physician or physical therapist before beginning a pushup program. Begin with the beginner-level exercises to rebuild strength in the tendons and ligaments of the injured joint. People with cardiovascular or respiratory problems should perform more sets of fewer repetitions and allow for a longer span between training sessions.
References
- "Human Anatomy & Physiology, 7th Edition"; Elaine N. Marieb R.N. Ph.D., Katja Hoehn M.D. Ph.D.; 2007
- "The Naked Warrior"; Pavel Tsatsouline; 2004
- "Convict Conditioning"; Paul "Coach" Wade; 2010
- "Beyond Bodybuilding"; Pavel Tsatsouline; 2005
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