How to Get MAD STRONG with PUSHUPS

[@AntranikDotOrg]

💪 Hey everyone thanks for the great comments so far, I love reading them. I have new videos coming as well but I just wanted to say that if you're searching for ways to move at home, I have literally hundreds of free resources organized in this blog post here: antranik.org/home-workout/

[@starwarsroo2448]

I hit 100 in one go last year, through hard work, they only started going crap on the last ten. But yeah I've always done very slow on the way down and incline etc

[@AntranikDotOrg]

@@starwarsroo2448 Nice work dude. Glad you are one of the few that kept the form good!

[@starwarsroo2448]

@@AntranikDotOrg rarely see anyone doing proper form with push ups bud, second to none with pulls

[@retroElo]

2:09 jesus christ even his dog is ripped

[@AntranikDotOrg]

She's doing pretty good for 16 years (112 in human years). A lot of issues in the past year as her peripheral neuropathy is progressing (so hind legs are weak). But she's happy and pain-free most importantly.

[@ak2010utube]

Awesome video. The part about keeping the elbows in place with the red line to show what you mean was very helpful. I hope you do more videos about technique and details like this with that kind of graphics. They make a big difference to getting the most out of an exercise. Thanks!

[@AntranikDotOrg]

Glad it was helpful!

[@SwaggyTReacts]

Absolutely! It’s the details that really help as a viewer!

[@mirkalf3148]

This is excellent. I would love to see a video on the basic bodyweight excercises showing the steps from beginner to advanced. Would help people who think there is no such thing as progressive overload when it comes to bodyweight realise that there are options.

[@Aemilindore]

I doscovered your channel through reddit bodyweightfitness channel. Your advices and tutorials are so amaizing and life saving! Thank you for teaching correct form and showing us the right illustration on the video feed. I wish many in the world could teach the way you do. Bless you!

[@smartlearning6390]

mee too , someone said he give good pushup advice

[@MassimoKokhno]

My favorite push up variation is having the hands on elevated surfaces so I can get the maximum range of motion and free shoulder mobility gains. And the gradual lean forward for progress, one way of measuring it anywhere even with no tape is having the feet against a vertical surface and counting how many hands + fingers you place your hands from that surface. And the last thing is leaning more during the eccentric since it's easier. The surface behind the feet guarantees that you can't cheat by reducing the lean past a certain amount.

[@AntranikDotOrg]

Very good comment full of great information! To your last sentence, however, I will say that it's actually possible to cheat the lean even if the feet and hands are in the same spot because you can still (unconsciously) raise the butt higher than usual, which shortens the distance and lean.

[@MassimoKokhno]

Thank you. True that you can cheat by breaking the straight body line, but if you avoid that mistake at least the wall will prevent from reducing the lean by bringing the heels too far back, while bringing the heels forward allows to adjust the resistance curve if someone wants to overload the eccentric.

[@manavnandu2484]

Thank you for the video, Antranik. Was doing 100 pushups daily for the past 10 days. I will follow your progression advice henceforth.

[@penguins0392]

so happy youre still uploading!

[@AntranikDotOrg]

Thank you! More to come!

[@xkons]

Great video as always ❤️ will incorporate this into my quarantine training

[@jms547]

Hey Antranik. Great video, as usual! You say the shoulders should be protracted at the top of the pushup. Should we be aiming to get as full of a range of motion as possible, retracted on the bottom and protracted on the top?

[@AntranikDotOrg]

Good question. You shouldn't be actively retracting. They WILL retract naturally, let the natural movement occur on the way down. Only at the top, protract them.

[@jms547]

@@AntranikDotOrg thank god. Keeping proper form is already complicated enough as it is! ;)

[@MrPootzen]

My bodyweight fitness is so weak right now I can't even do one normal pushup. I've been following the advice from your other video on incline pushups and I hope to get there by the time quarantine is over.

[@AntranikDotOrg]

You will get there before you know it! Put the work in and godspeed!

[@PranjayVarshney]

Shou be labelled as public service announcement

[@AntranikDotOrg]

Pranjay Varshney great idea!

[@guliverovi]

Warm up your shoulders good and do some mobility drills before you do pseudo planche pushups, I've seen a lot of weightlifting people are not really used to the shoulder-hand position and stretch , and a lot of them are heavier than most bodyweight freaks :)

[@sturost3769]

Awesome tips! Thanks 🙏

[@AntranikDotOrg]

You bet!

[@josecarlosrocha1022]

Great video ! Love your content

[@AntranikDotOrg]

José Carlos Rocha thanks Jose!

[@adamtak3128]

What about adding a weighted vest/backpack on while doing pushups?

[@tullyparker]

Beautiful wall you have there behind you. ;)

[@jacobsyme5491]

I like good old weighted pushups myself. I use a backpack with tight straps, so the weight is on my mid/upper back and doesn't slide around during the motion.

[@AntranikDotOrg]

Very nice! It's tough putting weight on for pushups but that sounds doable.

[@Kboges]

Yeah weighted push ups are fantastic!

[@SaeidZamani-ei1bl]

nice job bro, keep up the good work. by the way where are you from??

[@AntranikDotOrg]

Hey man, I live in Los Angeles. I am Armenian.

[@QWERTY-lc4lm]

A couple of days back while trying a normal pseudo-planche push-up, I hurt my right shoulder. It’s been painful since then. Any advice on how to recover?? My advice to others is please do a good shoulder warmup. Was in a hurry to give it a try that day. Thanks.

[@AntranikDotOrg]

QWERTY look up “shoulder rehab exercises” with a light resistance band (a black theraband is good). Google images should have a bunch. Do only the ones that don’t hurt for 20-30reps per set, throughout the day, almost everyday.

[@QWERTY-lc4lm]

Antranik DotOrg Thanks a lot for the advice. 👍

[@nw3877]

I've managed to build impressive upper and lower body with proper form. For push up I tried 50 push ups EMOM (every minute on minute) once a week. For lower body rope skipping and deep slow squats for 50+ reps .

[@zrazieli]

I noticed that video gives is a different progression than the r/bodyweightfitness recommended routine for pushups. This video is pushups->decline pushups->decline pseudo-planche, and the recommended routine's progression (if no rings) is pushups->diamond pushups->pseudo-planche. I'm about ready to move up from normal pushups, would love to hear thoughts on how to pick which one to progress to next! Love your stuff, and really appreciate the calm clarity, and absence of machismo. Thank you!

[@AntranikDotOrg]

All roads lead to Rome. There's no perfect progression. But the end of it usually ends up at the pseudo planche pushups with feet elevated no matter how you dice it. :)

[@pfodtakem9536]

Do you plan to make a video of the new RR ?

[@dontes5009]

Great video. Reminds me to do more diamond pushups as well

[@AntranikDotOrg]

Donte' S Diamonds are cool as well. You could also do the pseudo planche pushups with hands narrow!

[@pushtwo]

you and your videos are awesome

[@AntranikDotOrg]

Thank you

[@joeplana]

I would like to see your take on isometric training. Seems to me that it's much better for joints.. better for long-term health.

[@AntranikDotOrg]

I have a follow along video on the 5 bodyline drills which are all isometric/static. You're right they're easy on the joints. But, they won't build strength beyond the range you're working in which is its biggest drawback. kzbin.info/www/bejne/amW2lIuNe8aJeNU

[@mcod99]

Question: does this work your shoulder more because of you leaning toward?

[@AntranikDotOrg]

MattyClanzz Yes it definitely does work your anterior delts more but it also works your chest and triceps more too.

[@mcod99]

Antranik DotOrg I’m very push up tutorial they don’t mention leaning a bit more forward and I’m wondering were did you learn this? I feel my muscles working better too

[@AntranikDotOrg]

@@mcod99 This is the norm in Yoga (known as Chaturanga)

[@tchaiquentin]

Hello. What is the rep/set range until move to the next progression for building strength and size?

[@QWERTY-lc4lm]

Tchai Quentin He has referred it to be around (3 sets of 8 reps) in his other videos.

[@AntranikDotOrg]

You could actually build muscle at a very wide range of reps. Anywhere from 5-20reps per set, will help you build muscle. Which rep-range you choose could be out of preference. You could choose to focus on 5-8 reps, 8-12 reps, 12-15 reps, for example. Some people enjoy doing sets with high # of reps (15) What's more important is if that whatever rep-range you choose, you increase the intensity (load) and volume (reps) overtime within that rep range. Choosing an intensity that allows for 8-12reps is quite common and preferred for establishing mastery before moving onto the next progression, however it depends on the exercise itself.

[@sudhirtalekar5464]

Loved it.

[@Gamefit28]

If the dog did them they would be called pushpups 🐶 lol

[@AntranikDotOrg]

heh, clever!

[@Gamefit28]

@@AntranikDotOrg thanks and cute dog.

[@alirashadthavalengal]

great vid

[@AntranikDotOrg]

Thanks Ali!

[@TheSpainy]

Are you getting anterior pelvic tilt there as you come up on the elevated pseudo pushup? If that is the case you could argue that it is too hard and to do them on the floor to maximise technique too.

[@General_Boo]

Ok antranik you said this is a strenght exercise, but what about endurance? What would be an endurance exercise involving push-ups?

[@AntranikDotOrg]

Whatever allows you to do a ton of pushups? Regular pushups? Incline pushups with the hands elevated?

[@dougbillington492]

Diamond push-ups and elevate one arm or place one arm out farther

[@dougbillington492]

The gold standard would be to do a one arm pushup

[@AntranikDotOrg]

No it wouldn't. One arm pushups are wonky, can never be done with any perfect form and they are not scalable.

[@luizleandrog]

Your dog walks funny

[@AntranikDotOrg]

Yep, she is old, 16 which is 112 in human years. She has peripheral neuropathy. She's doing all right for her age though.

[@kramkalisthenics]

My fave harder pushup is a slow negative, eccentric pushup. #FitOver60 kzbin.info/www/bejne/g2aunKCsl9KHl6M

[@joshuaolmedaful]

I do 500 push ups every other day of normal width position and it never gets easier. You cant plateau if you go all the way down and up and weigh 230lbs 👍 Also don't tuck in your arms! You'll never get a big chest that way.

[@AS-qj5eh]

Nice video i can tell you know alot about calisthenics, but how come your physique isn't that good compared to someone like austin dunham who is also a calisthenics athlete.

[@atrok3]

Simple answer = genetics. Or maybe it's your cultural bias. Beauty is in the eye of the beholder, or something like that. IF your so into image over functionality, then I think you should look more into bodybuilding. Also there may be other variables that influence physical composition that factor in, e.g. age, diet, sleep, camera angles, lighting, drugs, camera filters, competition stage, daily stress levels, target audience, etc.

[@AntranikDotOrg]

So, a couple things. First, it's all about Body Fat Percentage. If I go on a cut, I will look way more shredded. If I shave my body, you will see my abs pop. But I don't have a low body fat percentage, and I will not shave my body, so I might never look as "shredded" as others who do. There are times in the year where I am way more muscular looking because my body fat percentage is lower, but it doesn't even mean I'm stronger. It has literally nothing to do with strength at that point. It's simply cause I was eating less calories than I needed for a long time, and as a result a smaller layer of fat is over the muscles. And second, you'll notice any of these calisthenics athletes you see that are SHREDDED and RIPPED started when they were teenagers and are in their 20's. Austin Dunham is 24 years old. Daniel Vadnal of FitnessFAQ is 26. Tom Merrick is 24 years old. Dominik Sky is 27, Gabo Saturno is, 24 years old. Simonster is 30. ALL of these people started when they were teenagers. NONE of them were chubby teenagers. In fact, they all were lean and started building muscle in their prime years of testosterone raging which is the ideal scenario. I didn't do any of that shit when I was young. I was a chubby kid in my teen years. I got into calisthenics when I was 28-29 and am now 36. Before that I was doing mostly yoga, bicycling and swimming. I never worked out to look a certain way and still don't do body building. I workout to be strong and my body is a good reflection of it. If you don't think it is a good reflection, well, that's fine as well. I made a good video of this entire topic here for your pleasure: kzbin.info/www/bejne/aprLk6ujdtKAhLM

[@seekingthequestion]

@@AntranikDotOrg 👏👏👏👏

[@adamtak3128]

@@AntranikDotOrg You definitely have the muscles to look really good lean... Although, you already look good as is haha

[@Slow-wipe]

What you've said is objectively wrong. You need progressive overload. Doing gym weights based exercises will have much more higher levels of strength than doing varied body weight exercises.

[@DasWieselInFlames]

Did you even listen to what hes saying? If you do harder progressions of the pushup what do you get? Thats right progressive overload...

[@Slow-wipe]

@@DasWieselInFlames That's BS and you know it. Progressive overload with pushup is very limited, from leverage to muscle utilization, to fast twitch and slow twitch training. Or are you really saying the strongest people on earth and olympic weight lifters are just doing planche pushups then hand stands.

[@DasWieselInFlames]

@@Slow-wipe if you reach that point that planche pushups become easy fir you then probably not. But I highly doubt 99.9% of the people reach that point...

[@jasonbourne9798]

@@Slow-wipe You can also progress it to one arm push-ups. And, for fast twitch do plyo pushups. And, then combine them: plyo one arm push-ups: kzbin.info/www/bejne/hJe5hqV9Z9yBfZI Should be good enough for most people.