One of the best exercises for size and strength in the upper body part 2

So we established that for most people that the push up is generally a poor exercise choice when building muscle on the upper body framework. We also highlighted the reason for this was due to the fact that almost every person I have come across doesnt perform the pushup to maximise the muscles they are trying to target i.e the chest and shoulders. Well Im now going to teach you how to do a pushup correctly. Not only will this make the pushup harder but you will instantly notice a difference in the stimulation of the correct muscle groups.

Positioning is paramount. Guys many of you don't feel your pecs as stimulated as you should after pushups, theres a reason for this. One of the main functions of your chest is to bring your arms across the body. To give you an idea; stand up, open you arms out wide and pretend you were about to get crucified. Now bring your arms across the body so that the palms of each hand are making contact with eachother. Now I want you to puff out your chest like a bodybuilder at the beach, pull your shoulder blades back and then force them down as if you were trying to place them in your back pocket. Now squeeze your hands together as hard as you can. That my friends are your pecs at work!

The real push up: The two keys are:
 Consciously (not literally) squeeze your hands togther as hard as possible during the whole set as this mimics the main chest function as mentioned above. And at the top of the position push the ground as hard and far away from you body so that you pull your shoulder blades apart, this targets the ever forgotten seratus anterior muscle that will contribute to shoulder health.

The set up:

Get into a girl push up position (on your knees)
Place your hands shoulder with apart
Lock your scapula and pull them down as hard as possible, maintain this position
Turn on your core as if doing a plank
Angle your hands to the right at a 45 degree angle so that your thumbs and index fingers form what looks like the Nike tick
Push the ground as hard and far away from your body as possible so that you pull your shoulder blades apart
Hold the above position but now consciously (not literally) squeeze your hands together as hard as possible this will make sure the tension is on the pecs.
Now lift your knees off the ground and get into a normal pushup position while focusing on following all of the above instructions
Perform for reps, remember Consciously squeeze your hands together as hard as possible during the whole set . And at the top of the position push the ground as hard and far away from you body so that you pull your shoulder blades apart on every rep.

Stay tuned for part 3 which will include other variations and in future a sample workout!