This Will Change How You Do Pushups

If you struggle to feel your pushups in your chest, then there is a simple fix to the way you are doing pushups right now. This is a very subtle change in how you do your pushups but will deliver noticeable results if you start getting it right,

To understand the fix, you need to understand that the pushups is basically a bodyweight bench press. However, when we bench press, we are doing something very specific with the bar. If you know how to bench press, then you know that the bar does not travel straight up and down over your chest.

Instead, there is a bar path that follows the bar going down to the chest and back over the eyes in a more diagonal direction. This is not only for keeping your shoulders safe, but it is the most efficient way to move the weight.

If the bar path for the bench press isn’t just straight up and down, and the pushups is the bodyweight bench press, shouldn’t our pushups being following a similar “bar” path?

The next time you go to do pushups, treat it like the bench press. To follow that same natural path that the bar does, simply allow yourself to rock on your toes through each rep. Rock back at the top to move up and back, and rock forward to descend into the bottom of the pushup.

Not only will you have safe mechanics while pushing, you will also recruit the chest more and leave less of the work to the front delts.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).