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You don't need any special equipment or weights to target the inner pectorals when doing pushups. Building up the muscles in the chest not only helps improve your appearance, it also increases your stamina, improves bone density and helps control your weight. Always talk to your doctor before you begin any strength-training routine, especially if you are not in shape or have experienced a prior injury.
The inner pectoral muscles are found on the inside portion of the pecs in the middle of the chest. You must keep your hands close together throughout the entire exercise in order to specifically contract them while doing pushups. Get on the floor in pushup position with your hands close together. Inhale and lower your body toward the floor until your chest almost touches. Exhale and contract your inner pectoral muscles, pushing your body back into the starting position. You should feel the inner portion of your pecs contracting. If not, bring your hands closer together. Pause at the top of the pushup before beginning your next repetition. Aim for one or two sets of 12 repetitions.
There are a variety of different ways to perform pushups. In order to target the inner pecs, you must keep your hands positioned close together throughout each exercise. Do the box pushup, where you start on the floor in a pushup position and walk your hands onto an elevated surface, such as an 8-inch-tall box, keeping them close together. Walk one hand at a time back and repeat. Perform stability ball pushups by positioning yourself in a pushup position with your hands close together on the ball instead of the floor. Or try doing pushups against a wall or doorway, or at a declined position, with your feet up on a bench.
For best results, always practice proper form when you do pushups. Push yourself up using the outside of your palm and heel to stabilize your shoulders and to make the action more forceful. Keep your abdominals contracted throughout the entire exercise and your head aligned with your back. Keep your pace slow to increase the tension in your pecs. Breathe properly, exhaling when you push yourself back into the starting position.
If you are new to pushups, do them on your knees. This will help remove any resistance and make the pushup easier. To prevent injury, always keep your fingers facing forward throughout the entire exercise. Turning them outward puts pressure on the shoulder joint, which can lead to shoulder injury. Keep your back straight, never sagging or arching your spine, which puts pressure on the back and can lead to injury. Don't lock your elbows at any point. Straight arms put pressure on the joints of your elbow, which can cause injury and conditions such as tendinitis.