13 Most Effective Push-Ups To Get Stronger
Summary
TLDRThis video script offers a comprehensive guide for beginners to advanced individuals looking to enhance their push-up journey. It emphasizes starting with incline push-ups to build strength, progressing through various stages like negative push-ups and diamond push-ups, and mastering techniques such as tuck elbow pressing. The script also highlights the importance of maintaining proper form and control throughout the full range of motion. It introduces advanced variations like pike push-ups, archer push-ups, and plyometric push-ups, as well as the use of rings for instability training. The video encourages embracing challenges, experimenting with different techniques, and focusing on quality over quantity for optimal results and muscle development.
Takeaways
- 🏋️♂️ Start with incline push-ups to build strength for beginners.
- 📉 Reduce difficulty with incline levels to suit all experience levels.
- 🔽 Negative push-ups focus on lowering yourself slowly to build muscle strength.
- 🧍♂️ Kneeling push-ups are effective for beginners to learn the movement pattern.
- 💪 Normal push-ups are essential for building body weight control and strength.
- 🤔 Tuck elbow pressing prepares you for advanced push-ups and emphasizes form.
- 🤲 Closer grip push-ups change muscle recruitment, focusing more on arms and chest.
- 🤸♂️ Wider grip push-ups engage the chest muscles more and are mechanically stronger.
- 🐯 Tiger push-ups challenge coordination and control while training scapular stability.
- 🧘♀️ Yoga push-ups combine flexibility and strength for a robust body.
- 🤾♂️ Rings provide an unstable surface, requiring muscles to work harder for stabilization.
- 🕺 Pike push-ups train overhead using body weight and are essential for advanced calisthenics.
- 🏹 Archer push-ups build unilateral strength, a stepping stone to one-arm push-ups.
- 💪 Tricep push-ups isolate and target the tricep muscles for growth.
- 💥 Plyometric push-ups increase force production through explosive movements.
- 🚶♂️ Walking push-ups test upper and lower body coordination and reduce muscle imbalance.
- 🤓 Don't skip steps; mastering the basics is crucial for long-term progress.
Q & A
What is the recommended starting point for beginners who want to start their push-up journey?
-Beginners should start by building strength at an incline, choosing a height that suits their level and getting their reps in.
Why is the incline push-up effective for beginners?
-The incline push-up is effective because it reduces the difficulty by pressing less body weight, allowing beginners to build strength gradually.
What is the next step after mastering incline push-ups?
-Negative push-ups are the next step, where you lower yourself slowly from the top to bottom of the push-up to train the muscles needed to get stronger.
Why are eccentric push-ups considered superior to kneeling push-ups?
-Eccentric push-ups are superior because the posture matches the real thing, and controlling the full range of motion is key for mastering the movement pattern.
What is the purpose of normal push-ups in this training regimen?
-Normal push-ups are essential for building a foundation of body weight control and strength.
What does 'tucked elbow pressing' prepare you for in advanced push-ups?
-Tucked elbow pressing prepares you for advanced push-ups by ensuring you can perform at least 30 normal push-ups in a row with proper form.
Why is it important to take a closer grip when doing push-ups?
-A closer grip changes muscle recruitment, making you feel the push-up more in your arms and chest, especially the triceps.
What are the benefits of going wider with hand placement during push-ups?
-A wider grip provides a greater stretch on the chest muscles and engages the pectoral muscles to a greater extent, making the exercise mechanically stronger.
How do tiger push-ups help in developing push-up strength?
-Tiger push-ups help by training scapular stability and mastering the deepest part of the push-ups, focusing on technique and timing.
What is the advantage of combining yoga with push-ups?
-The combination of yoga and push-ups provides a massive range of motion, which is beneficial for building a robust body and challenging the upper body to become stronger and more mobile.
How do rings change the dynamics of push-up training?
-Rings are a game changer because the unstable surface forces muscles to work harder to stabilize, providing increased range of motion and pain-free pressing.
What is the significance of pike push-ups in calisthenics training?
-Pike push-ups are essential preparation for advanced calisthenics, as they train overhead using only body weight and challenge the shoulders.
How do archer push-ups help in progressing towards one-arm push-ups?
-Archer push-ups build unilateral push strength on both left and right sides, serving as a stepping stone towards mastering one-arm push-ups.
What is the focus of tricep push-ups and how can the difficulty be increased?
-Tricep push-ups focus on targeting the tricep muscles. The difficulty can be increased by training with an anterior weight shift and using a straight bar for tricep extensions with an increased range of motion.
How do plyometric push-ups differ from regular push-ups and what is their purpose?
-Plyometric push-ups involve explosive reps and are categorized as power training. They aim to increase force production via acceleration, focusing on quality over quantity.
What can walking push-ups indicate about an individual's recovery status?
-If an individual's height and speed in walking push-ups are consistently down, these can be signs and symptoms of unrecovered fatigue.
How do walking push-ups benefit muscle imbalance reduction?
-Walking push-ups are unilateral based and excellent for reducing muscle imbalance between arms by strengthening the forward arm to a greater extent.
Outlines
💪 Building Push-Up Strength for Beginners
The script introduces a progressive approach to push-ups, starting with incline push-ups to build strength for beginners. It emphasizes that everyone can start at their own level and with practice, they can advance to standard push-ups. Negative push-ups are highlighted as an effective next step, focusing on eccentric muscle contraction to strengthen muscles. The script also mentions the importance of mastering the movement pattern and embracing the physical and mental challenge. It advises against skipping steps and stresses the importance of mastering basic push-ups before moving on to advanced variations. Tucked elbow pressing is introduced as a preparation for advanced push-ups, and a close grip push-up is suggested to engage the triceps more effectively. The script encourages maintaining strict form and suggests experimenting with different techniques to find what works best for the individual.
🤸♂️ Advanced Push-Up Variations and Training Techniques
This paragraph delves into more advanced push-up variations and training methods. It starts with the Archer push-up, which is a stepping stone towards one-arm push-ups, emphasizing unilateral strength development. Alternating push-ups are presented as a manageable way to build strength. The script then introduces tricep push-ups for targeted arm growth and suggests increasing difficulty with an anterior weight shift. Plyometric push-ups are highlighted as a form of power training, focusing on explosive force production. The walking push-up is introduced as a test of upper and lower body coordination, with benefits for unilateral strength and muscle imbalance reduction. The video script concludes by inviting viewers to share their favorite push-up exercises and engage in a discussion.
Mindmap
Keywords
💡Incline Push-up
💡Eccentric Work
💡Tucked Elbow Pressing
💡Closer Grip
💡Wider Grip
💡Tiger Push-up
💡Yoga Push-up
💡Ring Push-up
💡Pike Push-up
💡Archer Push-up
💡Plyometric Push-up
💡Walking Push-up
Highlights
Beginners should start push-up training with incline push-ups to build strength.
Incline push-ups are suitable for everyone, even those with zero experience.
Reduced difficulty with incline push-ups as less body weight is pressed.
Negative push-ups are the next step, emphasizing eccentric muscle work.
Kneeling push-ups are inferior to eccentric push-ups due to posture differences.
Controlling the full range of motion is key to mastering push-up movement patterns.
Normal push-ups are essential for building a foundation of body weight control and strength.
Tucked elbow pressing prepares for advanced push-ups and should be mastered first.
A closer grip on push-ups changes muscle recruitment, focusing on arms and chest.
Diamond push-ups prevent cheating and enforce strict form.
Variety in push-up exercises is important for progression and interest.
Wider grip push-ups engage the chest muscles and pectoral muscles more.
Tiger B push-ups improve weight transfer, scapular stability, and push-up depth.
Yoga combined with push-ups offers a massive range of motion for robust body building.
Using rings for push-up training increases muscle stabilization and range of motion.
Pike push-ups train overhead using body weight and are essential for advanced calisthenics.
Archer push-ups build unilateral strength and are a stepping stone to one-arm push-ups.
Tricep push-ups isolate the tricep muscles and can be made more challenging with an anterior weight shift.
Plyometric push-ups are a form of power training that increases force production through acceleration.
Walking push-ups test upper and lower body coordination and reduce muscle imbalance.
Transcripts
here's the best way to start your push-up Journey beginners should build strength at an incline the
great news is that absolutely everyone can do this yes even complete beginners with zero experience
simply pick a height of incline which suits your level and get your reps in why is this
so effective simple difficulty is reduced with an incline because we're pressing less of our
body weight with some patience and practice you'll be ready to hit the floor in no time
negative pushup are your next step forwards lower yourself slowly from the top to bottom of the
push-up the reason Ecentric work is because we're training the muscles that we need to get stronger
in Reverse Ecentric are superior to kneeling push-ups because our posture matches the real
thing the biggest takeaway is controlling the full range of motion this is key for mastering
the movement pattern embrace the physical and mental Challenge and you're going to be rewarded
with strength normal push-ups are essential for everyone watching this variation builds a
foundation of body weight control and strength tucked elbow pressing will prepare you for
advanced push-ups to come you should be able to do at least 30 of these in a row with no problem
it's tempting to skip steps and rush to sexier variations relax pay your dues and master the
basics first and foremost those of you who train with a prudent mindset won't regret it trust Me
Take A Closer grip and learn why this works with just a small tweak to our hand placement muscle
recruitment changes most of you are going to feel this pushup more in your arms and chest
especially the triceps diamonds work well because cheating is near impossible your body is forced to
tuck the elbows keeping form strict and also honest all that's left for you to do is make
your first rep look like your last a dominant technique plus effort leads to serious results
variety is the spice of life let's go wider when the hands are outside shoulder width the
stimulus changes we're getting a greater stretch on our chest muscles with a wider grip the PEC
muscles are being used to a greater extent and a mechanically stronger the safest way to train wide
is keeping a modest arm flare having the elbows below shoulder height in the scapular plane is
a smart choice don't be afraid to experiment and twist technique go with what suits your body it's
time we challenge your coordination and control tiger B push-ups are a great way to learn weight
transfer focusing on the transition phase has plenty to offer we're training scapular stability
and mastering the deepest part of our push-ups because we're focusing on technique and timing
our mind is distracted from the discomfort and difficulty move smoothly when rocking back and
forth on your forearms control is the best sign that your muscles are playing an active role and
they're going to adapt and improve this variation is a fun way to challenge yourself in a novel way
and also expand your body's movement capacity you want to stretch and strengthen this one's for you
the combination of yoga and push-ups makes for a valuable exercise the massive range of motion is
where the magic happens check out the movement at the shoulder and spine this is good stuff
for building a robust body it's important that you time the movement correctly to strengthen
the right spots think about leading with the shoulders this ensures that your body is moving
as an integrated unit for best results stay close to the ground during the pushing phase this will
challenge your upper body to become stronger and more mobile rings are a game changer for
push-up training thanks to the unstable surface our muscles must work harder in order to stabilize
we're getting the added benefit of increased range of motion and pain-free pressing the Rings conform
to your anatomy and unique structure making push-ups enjoyable and effective by using rings
with the other exercises from today's video the options for Progress are truly Limitless unstable
training with rings is friendly on our joints yet it's stressful on the muscles win-win to
my intermediate people let's keep you progressing towards your full potential let's take your pushup
into the vertical plane the pike posture makes it possible to train overhead using only our
body weight your goal is to form a tripod shape between the head and hands we need to keep our
weight shifted forwards to challenge the shoulders with this push-up otherwise coordinate the push by
straightening the arms and opening the shoulders with one motion Pike push-ups are essential
preparation for advanced calisthenics take these to the next level by elevating the hands and the
feet this increased range of motion is going to build more muscle and more strength keep grinding
in order to set yourself up for Success here's a push-up you're going to be excited to master the
Archer is a stepping stone towards real one-arm push-ups these build unilateral push strength on
the left and right sides an alternating push-up is a nice way to get the work done challenging
yet manageable for best results keep the assisting arm straight when doing your push-ups this allows
the working side to Bear more body weight helping you get stronger Focus your full mental energy
on that bent arm the straight arm is just for balance and directing movement be sure to keep
rep speed consistent between sides to make sure that both arms are getting worked equally here's
how to isolate and grow bigger arms these tricep push-ups Target you guessed it the tricep muscles
simply Bend and extend the elbows without rocking the shoulder shoulders forwards as
you can see isolation is possible with body weight training when you know how increase the difficulty
by training with an anterior weight shift use a straight bar to train tricep extensions with an
increased range of motion this greater stretch provides an opportunity for a further Challenge
and more gains plyometric push-ups build unique qualities speed training using explosive reps are
categorized as power training according to the OG Newton force equal mass time acceleration we're
increasing Force production via the acceleration aspect with explosive push-ups while keeping your
hips down push up using full force and clap your hands at Max elevation with this variation it's
not about doing a ton of reps we want quality not quantity because we can only accelerate with high
velocity for short bursts keep your reps low and do more sets instead explosive p push-ups are a
great assessment tool for Recovery if your height and speed is consistently down these are signs and
symptoms that indicate unrecovered fatigue give the walking push-up a try and test your abilities
we're basically moving like a lizard during our push-ups this rhythmic movement challenges upper
and lower body coordination step forward using a staggered stance timing the movement of both
left and right sides in synchrony this exercise strengthens the forward arm to a greater extent
walking push-ups are unilateral based this is excellent for reducing muscle imbalance
between arms don't be afraid of looking silly anyone that's training hard understands and
respects the difficulty what's your favorite push-up exercise comment now and let's discuss
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