Push-ups: Optimizing Lat Engagement, Stability, and Control

How do you hit lats with push ups?

While push-ups are primarily a pushing exercise targeting the chest, shoulders, and triceps, the latissimus dorsi muscles play a crucial, albeit secondary, role in stabilizing the shoulder joint, controlling the eccentric (lowering) phase, and maintaining proper spinal alignment.

The Latissimus Dorsi: Beyond Pulling

The latissimus dorsi, commonly known as the "lats," are the largest muscles of the back, extending from the spine and pelvis to the humerus (upper arm bone). Their primary actions include adduction (bringing the arm towards the body), extension (moving the arm backward), and internal rotation of the humerus. Given these functions, lats are predominantly associated with pulling movements like pull-ups, rows, and lat pulldowns.

The Push-Up: A Pushing Movement Defined

A standard push-up is a foundational bodyweight exercise that primarily engages the pectoralis major (chest), anterior deltoids (front of shoulders), and triceps brachii (back of upper arms) to push the body away from the ground. The movement involves extending the elbows and adducting the shoulders.

The Lat's Crucial Role in Push-Ups: Stabilization and Control

While not a prime mover in the concentric (pushing up) phase, the lats are actively involved in the push-up through several mechanisms:

• Eccentric Control (Deceleration): As you lower your body towards the ground, the lats work eccentrically to decelerate the descent. They help control the movement, preventing you from collapsing quickly, much like how they would control the lowering phase of a pull-up. This eccentric loading contributes to muscle engagement and can induce hypertrophy.
• Shoulder Joint Stability and Depression: The lats contribute to scapular depression (pulling the shoulder blades down) and shoulder joint stability. By depressing the scapulae, they help create a stable base for the pressing muscles to work from, preventing the shoulders from shrugging up towards the ears and keeping the shoulder joint in a safer, more mechanically advantageous position.
• Spinal and Core Stability: As a large muscle connecting the spine, pelvis, and humerus, the lats also play a role in trunk rigidity and core stability. Engaging the lats contributes to a more rigid torso, preventing excessive arching or sagging of the lower back during the movement.

Optimizing Lat Engagement in Your Push-Ups

To maximize the subtle, yet important, contribution of your lats during push-ups, focus on these cues:

• "Pull the Floor Towards You" (Mind-Muscle Connection): As you descend, instead of just letting gravity take over, actively think about "pulling" your hands towards your hips or "pulling the floor" towards your chest. This mental cue helps activate the lats for eccentric control.
• Elbow Path: Aim to tuck your elbows closer to your body (around 45 degrees relative to your torso) rather than flaring them out wide. This elbow position naturally increases the demand on the triceps and, importantly, encourages better lat and shoulder stability.
• Scapular Depression: Actively think about depressing your shoulder blades (pulling them down away from your ears) throughout the movement, especially at the bottom. This helps engage the lower trapezius and latissimus dorsi.
• Full Range of Motion: Ensure you descend until your chest is close to the floor (or touches it). The lats are most active in controlling the eccentric phase and stabilizing the shoulder at the bottom of the movement.
• Controlled Descent: Slow down the lowering phase. A 2-3 second eccentric phase will increase the time under tension for the lats and other stabilizing muscles.
• Bracing and Breathing: Engage your core by bracing your abdominals and glutes. Exhale on the way up and inhale on the way down. Proper breathing supports overall stability, which indirectly benefits lat engagement.

Push-Up Variations for Enhanced Lat Activation (Indirect)

While no push-up variation will make the lats a primary mover, certain types can increase the demand on their stabilizing functions:

• Archer Push-Ups: By shifting more weight to one arm while the other extends out to the side for assistance, you significantly increase the unilateral demand on the stabilizing muscles, including the lats, of the working arm.
• Decline Push-Ups: Elevating your feet increases the load on the upper body and can demand greater shoulder stability, indirectly engaging the lats more.
• Weighted Push-Ups: Adding weight (e.g., a weight plate on your back, a weighted vest) increases the overall resistance, forcing all stabilizing muscles, including the lats, to work harder.
• Single-Arm Push-Ups: This advanced variation places extreme demands on core and shoulder stability, requiring maximal engagement from the lats to prevent rotation and maintain a rigid torso.
• Push-Ups with Resistance Bands: Placing a resistance band across your back, held by your hands, can provide accommodating resistance throughout the movement, potentially increasing the demand on stabilizers.

Limitations and Expectations

It's crucial to understand that while lats contribute to push-ups, they are not the primary target muscle group for concentric strength development. You will not build a wide, thick back solely through push-ups. Their role is predominantly in stabilization, eccentric control, and shoulder health.

Complementary Exercises for Lat Development

For comprehensive lat development and to build a strong, well-rounded back, incorporate dedicated pulling exercises into your routine:

• Pull-ups and Chin-ups: Bodyweight exercises that directly target the lats.
• Lat Pulldowns: Machine-based exercise mimicking pull-ups, allowing for adjustable resistance.
• Rows (Barbell, Dumbbell, Cable): Exercises that work the lats through horizontal pulling motions.
• Pullover Variations: Exercises that involve shoulder extension, which is a primary function of the lats.

Conclusion

While push-ups are not a primary lat builder, the latissimus dorsi are integral to the exercise's biomechanics, contributing significantly to shoulder stability, eccentric control, and core integrity. By focusing on proper form, a controlled descent, and specific mental cues, you can optimize the engagement of your lats, enhancing the overall effectiveness and safety of your push-up training. For true lat development, however, incorporate dedicated pulling movements into your strength regimen.