Do push-ups work your latissimus dorsi?

The latissimus dorsi is a relatively wide flat muscle located in the lower chest and back region and the lumbar region. Bruce Lee had very developed latissimus dorsi muscles. The latissimus dorsi muscles are relatively difficult to train and require the coordination of the whole body. Their main functions are extension and adduction. They can pull up the limbs when climbing and can also assist in breathing. It mainly involves punching power and the ability to withstand blows, so many fighters have well-developed latissimus dorsi muscles. So, do push-ups exercise the latissimus dorsi?

Understand the latissimus dorsi: It is a wide flat muscle located in the lower part of the chest and back area and the superficial layer of the waist area. Innervated by the thoracodorsal nerve. The blood supply mainly comes from the thoracodorsal artery and segmental posterior intercostal arteries and lumbar artery branches. The lateral side of the scapular line is supplied by the thoracodorsal artery branches, and the medial side of the line is supplied by the segmental arteries.

Push-ups mainly exercise the anterior deltoid, pectoralis major, and triceps brachii, but have little effect on the latissimus dorsi. You can do pull-ups to exercise your latissimus dorsi at home. Do 3 to 8 sets of pull-ups, about 10 in each set.

Starting position: Hold the horizontal bar with a wide grip (palms facing forward), slightly wider than shoulder width, with feet off the ground and arms hanging naturally and straight.

Action process: Use the contraction force of the latissimus dorsi to pull the body upwards. When the chin exceeds the horizontal bar, pause for a second to allow the latissimus dorsi to completely contract. Then gradually relax the latissimus dorsi muscles and let the body slowly descend until it is completely drooping, and repeat. You can bend your knees, cross your calves, and lean your body slightly backward to better exercise your back muscles.

The main exercises for the latissimus dorsi are:

Barbell bent-over row; Gym pulley bent-over row; Pull-ups.

The most effective way to exercise the latissimus dorsi is to do wide pull-ups. Practice several sets a day, and increase the number slowly. You will know where the latissimus dorsi is if you feel swelling on your back. If the latissimus dorsi is well trained, your upper body will be in the shape of an inverted triangle. Of course, the latissimus dorsi will also be used when punching. For example, Bruce Lee has very good latissimus dorsi.

Front pulldown: Seated front pulldown focuses on exercising the anterior deltoid, trapezius, upper back muscles and upper arm muscles. For the starting position of the seated front pulldown, you need to sit in the fixed seat of the back pull machine, holding the handles at both ends of the upper horizontal bar with both hands. Then inhale, pull the horizontal bar vertically down from above your head to your chest, and pause for 2-3 seconds. Then exhale and slowly return to the original position. Repeat. Note for seated front pulldown exercise: When completing the movement, both arms should exert force evenly to avoid pulling violently or suddenly restoring without control. It is best to grab the handle as wide as possible so that it will be easier for you to exert force.

Only choose one movement for the same part each time, and the next time you exercise the same part, you need to wait one day.

When exerting force, you should do it quickly and coordinate with inhaling; when returning to the original state, you should do it slowly and coordinate with exhaling.

Protein is an essential nutrient for the human body. You should consume more of it when exercising your muscles. High-protein foods include animal proteins such as milk, meat, eggs, fish and shrimp, and plant proteins such as beans, sesame seeds, melon seeds, walnuts, pine nuts and other dried fruits. Because the amino acids contained in animal protein are more in line with human needs, animal protein has higher nutritional value than plant protein.