While a standard push-up primarily targets the chest, shoulders, and triceps, you can engage your lats (latissimus dorsi) by adding a rowing movement as part of a push-up exercise. This combines two effective upper-body exercises into one fluid motion.
Incorporating a Row for Lat Engagement
The key to hitting your lats with push-ups, according to the provided reference, is to transition into a rowing action after completing the push-up phase. This isn't a traditional push-up, but rather a compound exercise variation often called a "Renegade Row."
Here's how to perform this exercise based on the description:
- Start in a Push-Up Position: Get into a standard push-up position with your hands slightly wider than shoulder-width apart, body in a straight line from head to heels. Using dumbbells can make the rowing portion easier and provide added resistance, but the motion can also be practiced without them initially.
- Perform the Push-Up: Lower your chest towards the ground by bending your elbows. Ensure your body stays in a straight line throughout this downward phase.
- Push Back Up: Extend your arms to return to the starting plank position.
- Transition to a Row: As you push back up from the push-up, immediately shift your weight to one side. Maintain balance by spreading your feet slightly wider than in a standard push-up.
- Perform the Row: Pull the arm on the side you shifted weight away from up in a rowing motion, bringing your elbow towards the ceiling. Focus on squeezing your shoulder blade towards your spine and feeling the engagement in your lats.
- Lower and Repeat: Lower the arm back to the ground, stabilize, and then repeat the row on the other side after completing the next push-up, or perform a row on each side before the next push-up, depending on the exercise variation (e.g., push-up, row right, row left, push-up).
Keep your core engaged throughout the entire movement to maintain stability and prevent your body from twisting excessively during the row.
Why This Hits Your Lats
The rowing motion is a pulling exercise, and the lats are the primary muscles responsible for pulling movements like this. By adding a row after the pushing motion of the push-up, you create a compound exercise that works antagonistic muscle groups – pushing muscles (chest, shoulders, triceps) and pulling muscles (lats, rhomboids, biceps).
| Exercise Component | Primary Muscles Targeted |
|---|---|
| Push-Up | Pectorals (Chest), Deltoids (Shoulders), Triceps |
| Row | Latissimus Dorsi (Lats), Rhomboids, Trapezius, Biceps |
Tips for Effective Lat Activation
- Focus on the Pull: During the row, consciously think about pulling with your back muscles, specifically your lats, rather than just yanking with your arm.
- Control the Movement: Avoid using momentum. Control both the upward pull and the downward return of the arm.
- Maintain Core Stability: A strong core is crucial for this exercise to prevent rotation and keep your body aligned, allowing your lats to do the work during the row.
- Hand Position (Row): Ensure your hand stays relatively close to your body as you pull, bringing the elbow up towards the ceiling as described.
This combined exercise is an effective way to incorporate lat training using a movement that begins with a push-up, offering a more comprehensive upper-body workout.
