Push ups with handles not only give me an awesome burn, they are also much better on my wrists
@Guts_Brando7 ай бұрын
Allow me to give u a tip, put the parallettes shoulder weight apart, and supinate them slightly, do pushups like this and try to feel your chest.
@Abuelofierrero7 ай бұрын
The weighted ring push-ups and the Bulgarian split squat from a deficit are the most underrated exercises from history.
@glady97847 ай бұрын
Thanks for the for the deficit Bulgarian split squat - it must be superior for hypertrophy. How about ring pushups though? I used to train on rings only in the past (calisthenics/gymnastics) and it's great for relative strength, stability etc, but is it good for hypertrophy? Afaik, stability factor is hey as instability hinders hypertrophy, apparently. A great trick with ring pushups though is to squeeze the rings and rotate them in a proper way on the way up. Chest is on fire then
@deltalima67037 ай бұрын
@glady9784 high reps is bad for hypertrophy except on calves. If you need a ton of reps you need to make it more challenging somehow. This could be an issue with rings if you are too light and not being creative. Like you said, the freedom in hand position is a huge advantage if used effectively. The main key is to make the scapula move, do not lock it.
@glady97847 ай бұрын
Yes, of course. I always start with my scapula protracted and depressed (hollow body) at the top and as I descend I make my scapula touch. Afaik, 5-30 reps are very effective for hypertrophy. Ring pushups are actually very demanding and I doubt people can do many of them with correct form@@deltalima6703
@Abuelofierrero7 ай бұрын
@@deltalima6703 Up to 30 repetitions is OK for hypertrophy. You can overload the exercise with a weighted sling or get a plate hanging sling.
@zachstennes25694 ай бұрын
BSS are overpowered in general, I have been making huge gains on a Leg Press BSS Leg Curl combo, super simple but super effective for me personally (i dont care ab my calfs they are too big lol).
@jboogs497 ай бұрын
The days of thinking 100 or 200 push ups is the goal.. Now push ups w/ feet elevated with a 50 pound weight vest is a monster. Tie in clap push ups and other explosive/ isometric push ups you've got amazing chest workout at home. Throw in some pike push ups and wall handstand work and your arms are worked
@MrVolke136 ай бұрын
I've been doing weighted deficit push-ups (between 3 plyo boxes) with a backpack loaded with plates for a very long while as my main horizontal press. So much better for my wrist and shoulders than a bench press and very challenging still.
@artvandelay17207 ай бұрын
I didn't do push ups for a long time because it hurt my wrists. Doing them off hex dumbbells fixed that (plus you get a bit of a deficit).
@IanRosevear7 ай бұрын
Same, fist or dumbbell push-ups are the only way I can do them.
@rangho107 ай бұрын
Hey Menno, just wanted to say your content is amazingly helpful! I'm sure if you got some professional camera equipment and hired an editor, your channel can blowup in this new trend of science based fitness training!
@kamo72934 ай бұрын
push ups should never be taken out of your program. it humbles you when you think "oh I must be strong"
@jaijaiwanted7 ай бұрын
I was just lying in bed when you’re face popped up at the start. Scared the shit out of me. Lol, good video, as always.
@menno.henselmans7 ай бұрын
^_^
@larsnystrom66987 ай бұрын
Pushups and rows in gymnastic rings are much superior! The funny thing is that you can do them from being a weak beginner to a fairly strong bodybuilder, just by varying the height of the rings and your feet. You need the rings and a pullup bar, a branch, or something to hang your rings. That's all you need for upper body training. You even get a plank and reverse plank while doing it. But I like doing "roll-outs" in rings too. Triceps extensions in rings is a perfect complement to pushing exercises for triceps. I also do biceps curls with them. But there I actually prefer doing biceps curls in cables with the arm extended backwards. Partials with extended biceps, that is. Those are new for me, but they feel very effective! Leg training, though, is better with weights. And standing press with a bar is my favorite vertical push. Although a pike press in rings is a possible substitute, but not as easy to get it 8right.
@williamchristensen51147 ай бұрын
Great video, Menno
@coronalights96937 ай бұрын
To ease into push-ups, my trainer instructed me to begin in a plank position. From there, I would gradually lower my body all the way to the floor, release my hands, and then reposition them on the floor to push my body back up. This gradual approach helped me build strength and improve my push-up form.
@FitOneswithVarun7 ай бұрын
Love doing feet elevated with parallette bars to get the super deep strech
@Lukedoyle217 ай бұрын
The Olympic Rings I bought for my home gym literally just arrived. Good timing
@deltalima67037 ай бұрын
I use mine regularly. I am not too strong for them, thats for sure.
@larsnystrom66987 ай бұрын
I have two pairs of rings in my home gym One set at a height for pull exercises, the other for push exercises. I do a single set of five exercises two or three times a day. With two sets of rings, I can do them without any height adjustments. This is a new setup for me. I needed a stable freestanding pullup bar to set it up. So, now I do 14 -- 21 sets a week of those five exercises, but with many hours between sets! It will be interesting to see if it's more or less effective than when I did them the usual 3 - 4 sets in the gym. I still do the leg training, and some more, in the gym, though. Being retired allows me to do it this way.
@jarodkestal60054 ай бұрын
i love suspended pushups especially with weight they are just awesome
@GluttonforPunishment7 ай бұрын
My current main horizontal pushing movement is a feet elevated parallel handle weighted push up almost just like you demonstrate here. I’m really enjoying it. I also like how the change of angle can be used to change the resistance curve. After a few sets with feet elevated, I like to ditch the box and go with more of an incline push up similar to a dip like you said, but while the upper chest is hit less I am also getting more resistance in the stretched position and it gets a bit easier at lockout, so I can finish my chest workout with more emphasis on the stretch, and it’s easier to drop to my knees if I choose to go to muscular failure.
@ajaciedenniettestoppen713 ай бұрын
Weighted push ups are goated.
@christianlemburg92497 ай бұрын
Weighted ring push-ups with elevated feet are the best. I have been using these for a long time since I don’t want to bench press alone, and the floor press has less ROM. Using a dip belt around the chest area - not the waist - works best.
@Alexiaden937 ай бұрын
Feet elevated pushups give more recruitment of the upper pecs, not less. They are similar in angle to an incline bench press, not decline.
@chrisevans3386 ай бұрын
Archer pushups gives me great pump. What i like to do is by putting my feet as wide as possible, the exercise becomes quite stable.
@kamo729322 күн бұрын
decline knuckle pushups the way you explained them are killer, I can do regular pushups about 10 strict, but those ones? 5 and I was struggling
@kamo72934 ай бұрын
using the smith to decrease elevation to progress to the flat ground push up is smart
@peters41677 ай бұрын
Thanks Menno. Your channel needs more subs!
@Mr_SamuelAdam7 ай бұрын
Would love to see a video on how you would perform an eccentric on movements. I know there's a debate on slower and faster but with control. Would love a video and demonstration
@larsnystrom66987 ай бұрын
What you described as your rehabilitation version of pushups, with the elbows close to the body and turning the hands outwards, is actually what gymnasts do with ring pushups. They call that movement ring-turn-out, or RTO. I always to ring pushups that way. I also set up the straps attached wide, so I get a pecs load at the top position. I think it's a misconception that the elbows out, as bodybuilders tries to do, are better for the upper pecs. The pecs fibers of the upper pecs ale slanted upwards when you have the elbows close to the body. They are pretty much aligned with the load you get with the elbows close to the body. They get loaded, especially when you stretch the pecs, as you should do in rings. It actually is possible to do pretty effective partials with extended pecs and the elbows close to the body! It also effective for the serratus anterrior, because you will streach them too by moving the scapula during the push. Elbows out probably loads the lower and middle pecs more than the upper pecs, although I haven't researched that.
7 ай бұрын
Archer push ups are great if done with proper form, but body awareness is required. Most people get it in a way that does not targuet chest.
@krzysztofkolodziejczyk433529 күн бұрын
good trekking backpack can easily take like 40-50 kg of weight. in my experience this way of weighting pushups is much more convienient then vests.
@shreyankpraveen45227 ай бұрын
Hey Menno, is it true that push-ups with a supinated hand position target the upper chest better?
@oldnatty6127 күн бұрын
Push-up spikes. Push-up spikes w/ Power Wheel on feet.
@rvaldrichАй бұрын
Where does something more exotic like the Planche Push-up fall?
@SkepticalSkeptism7 ай бұрын
If the smith machine of your gym goes all the way down, it is also possible to do weighted push ups in them, with the bar in your back.
@larsnystrom66987 ай бұрын
Put your feets on a bench. Then you can hang the weight below the body.
@lazyartist13276 ай бұрын
Great video
@ADHDlanguages5 ай бұрын
This was a great little video. I'm surprised that you like ring pushups better than the almighty dip. I've been meaning to get rings forever, maybe it's time to pull the trigger :)
@citizengain7 ай бұрын
Push Ups on Parallette Bars with my feet on a foldable stool & 2sec pause at the bottom of each rep for 3 sets is my method.
@Bathrezz17 ай бұрын
I loved doing pushups growing up (because it was the only thing I could do #poor) but as an adult I felt that anything over 15reps was cardio. I can't say that I've ever noticed any growth going pushups, but it was fun getting the numbers higher.
@janh63047 ай бұрын
I do the deficit pushup and Tyson pushup. Both are great.
@mustafahamsho53107 ай бұрын
For chest, which is superior? Flyes or pushups?
@bohdandrobot5 ай бұрын
Thank you!
@snorkosaurus5 ай бұрын
I did deficit feet elevated pushups and was sore for almost a week :D
@claytonslade23667 ай бұрын
45 plate on back was a bit awkward but then when I got to 90 lbs on back I really need to get one of those special vests. I haven't tried elevating my feet though. I'll try combining that with a 45 and see how it goes.
@ew-zd1th7 ай бұрын
I feel push ups feel more effectiv as barbell bench press
@deltalima67037 ай бұрын
8:12 I did a set of these, feet elevated, just a few days ago. It seems you can keep arms straighter at the bottom, more lika maltese cross, to make it challenging if you need to.
@richardtrass7 ай бұрын
Love ring push ups. The only thing I disagree with is not tucking the elbows close to the side. I think keeping the elbows tucked and not flared is a good option for those with dodgy shoulders and still targets the chest. The other thing about ring push ups is the squeeze. You don’t get that as much from most other presses.
@thehumanwiII5 ай бұрын
He said exactly that though right? adjust the elbow position depending on your shoulders.
@daym8Ай бұрын
How good is the combination of a backpack coupled with rings? Is this a good idea? Since there is no chance of the dip belt touching the floor.
@Liftergeist7 ай бұрын
Question: wouldn't the ring or TRX suspension system provide a degree of instability that could reduce the neural output during pushing? I thought that was the case with any type of resistance exercise, that we want to make the environment as stable as possible so that we can contract as many motor units during the set, and especially as we approach failure? I've only dabbled with ring push-ups but I have directly compared my weighted dip on bars and rings and the 5RM difference was tremendous, like 3:1 in weight added. Granted there's a learning curve with the technique required on the rings for any movement, but regardless, wouldn't ring instability undermine the sheer neural output necessary to push hard for maximal hypertrophy and strength gains? If I compare ring push ups to say, a cambered bar bench press, I don't lose out on any ROM, micro-loadability is arguably easier, and I'm way more stable, and in a better position to produce more mechanical tension. Am I missing something with ring push-ups? I've seen other fitness youtubers recommend these as well. Thanks for the video.
@DecksPest7 ай бұрын
You are not wrong if you are concerned only with hypertrophy for the pecs. If your numbers are wildly different on rings, this suggests that (respectfully) you may have relatively weak stabilisation/rotator cuff muscles. As you say, there is a skill element also. You may find the disparity would be reduced quite quickly if you persevere with rings. The instability means rings will never be optimal for pectoral growth, but neither are labrum/rotator cuff injuries...
@Liftergeist7 ай бұрын
@@DecksPest i see your point. Would you then conclude that ring type exercises offer indirect stimuli for the rotator cuff that you would otherwise not get from isolated rotator cuff exercises? If not, could you elaborate on other benefits of ring push ups compared to say cambered bar bp for pec specificity + isolated rotator cuff work with say cables?
@DecksPest7 ай бұрын
@Liftergeist Yes, I would agree. The other advantage of rings would be the freedom for scapular movement that you don't get with the bench.
@sisyphusjacked7 ай бұрын
You just touched a really underrated approach in my opinion , but please give deficit(pu bar) archer push ups a chance . They hit the chest really good with deep stretch unilaterally
@larsnystrom66987 ай бұрын
Archer pushups in rings is a pretty good variant. But let's not make it too complicated for those who are just trying to build muscles! It's a good skill and strength builder, though. But hard to do for the kind of simple muscle fatigue a muscle builder wants. I view it more as a builder of tendon strength, than muscles. But that just my preconception, I guess!
@chrisevans3386 ай бұрын
I don't have access to heavy weights just a backpack with 15 kg loaded and i can already do 15+ reps. I am thinking about deficit Archer pushups to advance my pushup journey. What do u think
@sisyphusjacked6 ай бұрын
@@chrisevans338 i think it s a good idea , but you have to be consistent with excellent technique
@cristiananusca95967 ай бұрын
Nice video! What about weighted ring dips for building the chest?
@johnguest45257 ай бұрын
i do regular, diamond and archer push ups too but find dips better for chest. Weighted and higher rep unweighted work equally well for me.
@cristiananusca95967 ай бұрын
@@johnguest4525 i m quite familiar with weighted dips. However, even though I can dip a decent weight, the emphasis is more on the lower pecs rather than the upper pecs. But i find that ring dips work more the whole chest since when you do RTO Dips (ring turned out), you also do the adduction of the chest, giving a better stimulus for hypertrophy ( at least for me)
@Pose0057 ай бұрын
Decline One-Arm Pushups
@SB_13577 ай бұрын
Menno, is it true that you need less total sets for a muscle group if you use longer rest periods (2-4 minutes) compared to less than 90 seconds?
@krzysztofkolodziejczyk433529 күн бұрын
i fail to see how hands position on paraletts matter much.
@redmetalpanda90517 ай бұрын
I use a backpack with a 50 lbs KB for my decline pushups. Ill try the suspended version
@marvinbracamonte47544 ай бұрын
Is doing push ups everyday a good idea???
@Rockhug5 ай бұрын
when you realise that you already doing 15 reps on ring push up and you just hate looking at the ground for 15 reps..., I started handstand pushup (with feet on the wall), but are they still push up at that point?
@anne_marie_bu7 ай бұрын
while training martial arts, 20 years ago, we were asked to do 100 pushups just for a starter. Now I can only do 20 with no breaks. But I feel inspired and will put pushups on my list again, thanks!
@redmetalpanda90517 ай бұрын
How much can you elevate your feet before it becomes more of a shoulder workout?
@fizzy63633 ай бұрын
What about archer push-ups?
@deltalima67037 ай бұрын
Dont put weight on your back for pushups unless you are prepared to get your fingers out of the way when it slides off.
@Dokter357 ай бұрын
Backpack
@AlphaLionTrillionaire7 ай бұрын
Wouldn't force production be drastically capped on suspended push ups due to instability?
@Abuelofierrero7 ай бұрын
The freedom of movement and the closed kinetic chain nature of rings compensate greatly this aspect
@AlphaLionTrillionaire7 ай бұрын
@@Abuelofierrero what is the benefit of le freedom of movement and kinetic chain being closed?
@Abuelofierrero7 ай бұрын
@@AlphaLionTrillionaire far easy on joints and more muscle activation.
@Dokter357 ай бұрын
@@AlphaLionTrillionaireYou can do a sort of fly-pushup by going out to the side while going down and bringing your hands together while going up by squeezing your chest. I feel my chest quite a bit more with ring pushups compared to normal deficit pushups.
@deltalima67037 ай бұрын
Same for me, rings work chest better than dumbells for me. I did a five year nonstop gym run when I was young (bodybuilding) and I am on a 3 year nonstop gym run now (calisthenics/bodybuilding) I am not a beginner.
@xntumrfo9ivrnwf7 ай бұрын
What program is that at 0:05 that interactively shows the muscles?
@Liftergeist7 ай бұрын
Complete anatomy by elsevier
@xntumrfo9ivrnwf7 ай бұрын
@@Liftergeist thanks
@rickycarfan547 ай бұрын
it’s not so clear to me why push up should be better compared to dumbell press?? they are for sure more uncomfortable… but i don’t see the advantage of them…🤔
@Dokter357 ай бұрын
Pretty similar if you do the db presses deep as well.
@deltalima67037 ай бұрын
I do both. Rings are better.
@Dokter357 ай бұрын
@@deltalima6703 Definitely prefer the rings as well, as it feels it bit more safe to reach failure
@deltalima67037 ай бұрын
@Dokter35 Feet elevated ring pushups dont feel safe, they feel more like failure is not an option. I would say dumbells are more likely to give an accidental rotator cuff tear, but realistically both are safe if done responsibly. Straight bar bench is the only thing thats really unsafe.
@Dokter357 ай бұрын
@@deltalima6703 I do them at a height at which I can almost or just barely touch the ground with my chest. That way you can just lower yourself to the ground when you fail the concentric of a rep.
@sirluciussquigglesworthlll65037 ай бұрын
🔥
@thomasryan8257 ай бұрын
Thought I knew everything there was to know about push-ups... I was wrong!
@gertvandijk49167 ай бұрын
can you explain in more depth why flaring your elbows out on pushing exercises is better like you said at 3:45? Most coaches like Kassem and Jaywhey say tucking in your elbows is better for chest.
@DILFDylF5 ай бұрын
Elbows further out stretches the pec more.
@luxeayt66944 ай бұрын
you will get more pec and more shoulder activation due to more stretch. But if you want less shoulder activation, tucking your elbows might be a good idea.
@jmmiller72907 ай бұрын
Would suspended pushups be considered unstable? Like a buso ball squat?
@deltalima67037 ай бұрын
Once you do them you know how hard they are. Way harder, way more effective. I dumbbell press 120lb dumbells easily, but ring pushups are not easy.
@lukeharris26227 ай бұрын
✝️💪
@Yupppi7 ай бұрын
It's not that I'm too tough for pushups. Pushups are too tough for me.
@sandertreffers23527 ай бұрын
So now we are getting to see cats doing push-ups? :p