> Eri-k-a wrote:
> Now I know I can add push ups into my workout! How neat. Maybe add it as a
> set of 12 after one of the groups below. Where do you think a push up fits
> in best? Is it a chest exercise?
It depends on your body, your form, and your ability for muscle
awareness. E.g., elbows out 90^ from your body ("bodybuilder style")
should work your upper to center pecs (chest) and elbows tucked in
("powerlifer style") engages more arms/shoulders.
But here's the deal, most people that are lifting are doing so for
metabolism boost and general exercise rather than to "sculpt". If you
want to do both then you need to start learning "muscle awareness"
during your lifts. In other words, with the right form you target
specific muscles.
This type of lifting style is only recommended for people also working
on fitness and weight loss if you're using other advanced techniques
such as 5 day push pull splits and/or supersets, et al.
The reason is because the goal for fitness type workouts should be
frequent full body workouts that hit every possible muscle, and do so
in different ways.
To increase keep your body guessing (and thus growing/adapting) you
need to mix up the exercises you do every 4-6 weeks.
So the short answer is, it's probably mostly working your chest, but
maybe not and (1.) do you care, and (2.) even if you don't, keep
changing it up or your efforts will provide fewer returns over time.
When I first started lifting again I focused on the "big 3" compound
joint, if-I-could-only-do-3 lifts:
* Bench press
* Deadlift
* Squat
* Pull-up are the optional fourth.
What I discovered over a year later was that I had no clue what
muscles I was working because I couldn't "feel" them. Once I could I
realized that bench presses weren't that great for my chest because
I'm 6'2" and have long arms, thus my bench engages my arms and
shoulders rather than focuses specifically on my chest.
When I started doing dumbbell flyes (incline, flat, decline) I found a
whole new world of pain.
The way I think of the movement to focus on chest is: if laying flat
with elbows at 90^ with no weight and your hands above your elbows as
if you were holding the bar, if you pull your elbows towards the
ground you should feel your shoulder blades pull together as your
upper back lifts slightly off the bench. Then as you bring your
elbows back up and your hands cross over your chest you should feel
your chest contract.
Your chest acts as a "rubber band" to pull those elbows up. I
practice this every time before I start a lift. Once I started doing
this ... whoa. Major chest soreness the next day.
I still use the 3 bench movements (incline, flat, decline) which work
top chest, center, and lower respectively, but they're not in my
current rotation.
I switch up routines every 4-6 weeks using techniques such as going
"heavy" (4-8 reps), speedwork (20-30 reps), and exercise/form changes.
I also mix up the muscle groups I work on any given day.
My current split is:
* Back (deadlifts, hyperextends; multiple lat: e.g, pull down, pull
forward, pull up via standing rows; traps: trap dips, shrugs, neck
push-ups)
* Chest & Shoulders (dumbbell benches, pec deck; military press,
upright rows, laterals, reverse pec deck)
* Legs (speed squats, hip sled calfs, hamstring curls, leg press, leg
extension, hack squats)
* Arms (dips, curls, skullcrushers, et al)
* Core (ab work, twists, et al)
Then I also add in some cardio if I can, but I usually wuss out.
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