Push-ups are an excellent exercise, but will they build your lats. The answer is more complex than one simple either or. Before you begin doing a plethora of push-ups every single day, let’s examine some of the factors you must consider to figure out if they really help the lats, or not!
The Role of Lats in Push Ups
So, do push ups help your lats? In the short term, not! The answer to the longer answer is more complex than the short answer. A normal push up is actually a workout for those triceps, chests,, and shoulders. Its primary purpose isn’t for building your lats. However, a push-up will involve your latissimus drisi (lats) muscles since they are used to stabilize in the push-up pattern. But, a typical push-up won’t directly build these muscles as pull-ups or rows do.
Are there better exercises than the push ups that help with lats?
It’s not that the push-ups aren’t an effective exercise, but they’re a better option to work your lats. If you’re trying to get the most out of your workout and get the maximum benefit from your time at the gym, then you must focus on exercises that specifically target your lats. This will be more efficient than doing push ups or other exercises that focus on the chest. If developing your lats is among your primary fitness goals, you must take into consideration exercises like pull-ups, chin-ups barbell rows, deadlifts or barbells instead. It is important to note that pushups are an “push” exercise and training your lats needs “pull” movements. Thus, by performing push-ups, you will not be increasing your lats. There are lats involved in a certain degree, but as mentioned previously, you should do lats-specific exercises.
What Muscles Do Push Ups Work The Most?
As per Healthline, the standard push-up exercises the pectorals and triceps muscles, as well as the deltoids abdomen and serratus anterior. Of of course the muscles involved will be more emphasized than your lats in the push-up. Therefore, as we’ve said previously If you’re looking to strengthen your lats, perform exercises that target particular muscles like lat pulldowns and Dumbbell Row. But, there are exercises that push ups can aid in targeting your lats. Find out more!
Different versions of Push Ups that help with lats
Push ups are among my most favorite exercises using body weight. One of the benefits to pushing ups is that they engage many muscles. Your chest, triceps serratus anterior, deltoids. There are many different variations of push-ups which help your lats? Yes, there are. There are numerous push up variations that you can try including diamond push ups broad arm push ups or clap push-ups. But the ones that are designed to target and strengthen lats are the push ups Renegade Row, Hindu Push ups, and Pike Push Ups. Of of course, there are many more choices, but these three are among the top!
If you’re looking for these push Ups to improve your tats, make sure You’re Practicing Properly! It’s not difficult to do the wrong thing and not see any improvement. Actually, performing push-ups improperly could result in injury to your lats and shoulders!
The Push-Up Renegade Rowis one of the most effective variations of Push Ups to Help the lats!
- Set the dumbbells on the ground about the width of your shoulders.
- Grab the dumbbells, on both hands Make sure that your hands are positioned right behind your shoulders. Place your feet directly behind you, so that you’re in a complete plank position. (A frequent error is the alignment. Be sure to form an even line between your head and the heel of your foot).
- Do a push up and bring yourself back to the full plank.
- Transfer your weight to the left and your left palm is helping to support your weight. With your shoulders and hips parallel to the ground, lift the dumbbell upwards towards your chest using your right hand, while bent your elbow. Remember, don’t let your hips turn.
- Slowly, bring the dumbbell back to its starting position.
- Move your weight to the right side, so that your palm on your right side is in support of your weight. Pull the dumbbell by pulling your left hand toward your chest. Also, ensure that your shoulders and hips are level on the ground. This is one rep.
Personally, I love this variation of push-ups that can aid your lower back muscles! I use these every day!
Hindu Push Up
- Begin in a plank position, with your hands spread shoulder-width apart. If you’re a beginner and want to improve your technique, place your hands more than the shoulder width and your legs could be slightly bigger too.
- Maintaining your back, arms, and legs as straight as you can and lift your hips until you’re in an upward-facing dog posture. Then, you must create the inverted “V”
- Your elbows should be bent while you lower your chest and hips until your body is in straight lines.
- From here, continue to lower your hips while lifting your chest upwards, extending your arms. Then, you should be in an upward-facing dog pose.
- From there, raise your hips again until you create the inverted “V” and repeat.
Pike Push Ups
- Begin in a push-up position, with your hands spread shoulder-width apart.
- Keep your legs and hands as straight as they can be and lift your hips upwards until you create an upside-down V.
- Start by bending your arms, then gradually reduce your weight until the head hits the floor. Keep your body in place for a few seconds.
- Make sure to push down to the floor and then step into the V-shape upside down using your straight arms.
Specific Latissimus Dorsi (Lats) Exercises
Although these different variations of push-ups aid in the development of muscle groups, they are also exercises that focus on at the development of the lats. Exercises such as Lat Pull Down, Dumbbell Rows as well as Pull Ups and Chin Ups are all beneficial to your lats.
- Take the bar in an overhand grip and then sit in the Lat Pulldown machine, placing your thighs tucked under the pads to prevent your body falling off the chair. Make sure that your feet are level in the middle of the flooring.
- The bar should be pulled down towards your chest, while retracting the shoulder blades (pull the shoulder blades towards each other). The most common error is to lean back in this exercise. Make sure to resist this, while keeping your body in a straight line.
- When you are doing this downwards movement make sure your elbows are towards the sides of your body.
- Make sure to squeeze your lats at the bottom of the movement and then pause for a moment before returning the bar up. Be sure to raise the bar slowly.
Single-arm Dumbbell Row
- Relax your knee and place your left knee and your hand securely against the benches to stabilize your body. As per Men’s Health however, this stance of placing your knees placed on the bench can cause hips to be in a different position and spine. For newbies, a better method is to keep your hands on the bench, and an even stance between your feet.
- Grab the dumbbell with the right arm. Make sure you extend your right arm by using the dumbbell. Make sure the back of your body is in a straight position.
- Slowly pull the dumbbell to the body’s side close to your chest and keep your body in a steady position. In the end, you must concentrate in lifting your weight using your shoulders and back, and not with your hands. Make sure you don’t rotate and twist the body, or even alter the posture the spine. That is do not twist your body in order to push the dumbbell. If you do it in front of a the mirror could help prevent this.
- Gradually lower the dumbbell until you have fully stretched your arms.
Pull Ups & Chin Ups
- Grab the bar using your hands (overhand to do pull ups, and underhand for chin-ups) approximately the width of your shoulders. Make sure your legs are off the ground.
- Keep your shoulders back and lift yourself to the point that your head is over the bar. Your elbows should be pointed towards the downwards. Also, ensure that your abs are engaged during the exercise. Be aware that this isn’t an easy workout.
- From this point, you can hold that position for just a while and then slowly return to the original position until you have fully stretched your arms.
Do you want to get started with pull-ups at your home? Find the ideal outdoor pull-up bar that is right that is suitable for your requirements here.
Push-ups are an excellent exercise, however if you would like to build and strengthen your lats, you should do exercises that target the lats more. There are plenty additional exercises like deadlifts and bars, rows and so on. I suggest using various lats exercises to ensure you don’t get bored repeating the same exercise and again. You can also get benefit the most from it.