press up variations

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stharrison
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press up variations

Post by stharrison » Wed Jan 23, 2013 10:10 am

I'm looking for some press up variations which put more emphasis on the upper chest and rear delts? If this is possible....

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ephs
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Re: press up variations

Post by ephs » Wed Jan 23, 2013 10:15 am

incline push ups could hit upper chest more.
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stuward
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Re: press up variations

Post by stuward » Wed Jan 23, 2013 10:18 am

You mean decline pressups (push ups) with feet elevated. For rear delts you need a rowing exercise like face pulls or wide grip inverted rows.
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ephs
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Re: press up variations

Post by ephs » Wed Jan 23, 2013 10:19 am

yeah, it's decline not incline.
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Re: press up variations

Post by stharrison » Wed Jan 23, 2013 10:38 am

Does the angle of decline have any impact? Just checked wide inverted row on google, liking the look of it.

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Re: press up variations

Post by stuward » Wed Jan 23, 2013 10:46 am

The higher you elevate your feet, the harder it will get. The load gets transfered more to the upper pecs and anterior delts. Eventually, you may be able to do them with your feet vertically overhead, and that opens up a whole range of circus type tricks.
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Re: press up variations

Post by ephs » Wed Jan 23, 2013 10:53 am

stuward wrote:Eventually, you may be able to do them with your feet vertically overhead, and that opens up a whole range of circus type tricks.
that's the military press for experts.
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Re: press up variations

Post by ephs » Wed Jan 23, 2013 10:57 am

maybe the exact angle, from where the decline push up is more an anteroir deltoid exercise than a chest exercise can be found in a good book or on google. or maybe here is an expert around.
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Re: press up variations

Post by stuward » Wed Jan 23, 2013 12:13 pm

There's no exact angle. Anterior delts are worked in regular pushups, by the time you are in a hand stand position the pecs are still engaged a little and your lateral delts are also involved so it's a continum. Also this is an art. It's not all science and not everything can be broken down to numbers and finite elements.
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Re: press up variations

Post by robertscott » Wed Jan 23, 2013 3:27 pm

if you're wanting more upper chest you don't really need much of an incline, just a slight incline will do.

you'll struggle to find a bodyweight exercise that hits rear delts to any significant degree. Wide grip inverted rows like the eminent Stu suggested will do it a bit but not to the extent you'll be able to hit them with dumbells

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Re: press up variations

Post by Kenny Croxdale » Thu Jan 24, 2013 9:03 am

stharrison wrote:I'm looking for some press up variations which put more emphasis on the upper chest and rear delts? If this is possible....
Upper Chest

The Reverse Grip Bench Press has been shown to be more effective at working the upper chest than inclines.

Here the show and tell on it.
http://www.bodybuilding.com/fun/video-a ... -chest.htm" onclick="window.open(this.href);return false;

Rear Delts

Pulling movement involve the rear delts.

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Re: press up variations

Post by stharrison » Tue Jan 29, 2013 6:28 pm

I've fell in love with the inverted row, even if it doesn't hit my rear delts to much, I like it as a general back exercise!

I'll give the reverse grip bench press a go, never thought of changing my grip on bench to be honest. I'm guessing you lower the weight a signifant amount.

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