Why Didn’t Anyone Tell Me This About This About Push-Ups?!

Why aren’t more people talking about the importance of spinal extension during calisthenics exercises like push-ups, pull-ups, and dips?
I’ve been implementing more purposeful spinal movement in my upper body training, and it’s made a world of difference in muscle engagement while reducing stress on my joints. Not to mention, it’s also made the quality and satisfaction of my workouts much more consistent.
Https://www.reddeltaproject.com

[@DBASSDAN]

Why didn't anyone tell me about half repping!!!! I've put on more muscle in the last 3 months than the last 3 years!!! Unbelievable!!

[@jimperry4420]

You do it on everything? Constant tension?

[@DBASSDAN]

@@jimperry4420 I've had to adjust, I used to use rings primarily, not the best for half reps. Just been using a wall for handstand half reps, bar for pull, chin, close grip and standard, dip station and floor for push ups and diamond. Knee raises on bar for core, air squat and calf raise on step for legs.

[@RichardWilliamDamien]

Yeah, tension is tension

[@MrTrda]

What about tendon strength and athleticism…. It’s not all about muscle for me. Not trying to disparage, an honest question as I see you do body weight training as well.

[@DBASSDAN]

@@MrTrda I also do burpees, 3 count half rep. I still do a day or two of full ROM ring training. Cardio - walk, swim or bike. Don't run!!!!!

[@johntrains1317]

That titled made me qustion if I was having a stroke

[@ForHonorUSMC]

Ahhh Delta I figured you would have been privy to this stuff years ago! When I started watching how gymnast go the "front leaning rest" and 'Hollow Push Ups', that changed the game for me.

[@insidiousmaximus]

of course he knew this, its just the role he plays for the video. its clickbait marketing.

[@user-nt5kg9dh7k]

so cool, I discovered that too. I even experiment with including cervical spine. in fact, i today understand my exercises as spine exercises with legs and arms being just the extension of it

[@Yantryman]

I am subscribed to you for last 4 years and I never commented , but now I must as I do pushups as you showed BUT the funny thing is that I am almost sure I learned that from you 😊!

[@Cmaxb9]

Thank you for talking about this, it’s very important! Honestly it all comes down to learning how to control your body, and being in tune with every aspect of the movement 🤟🏼

[@debunkgod]

Very well said!!

[@user-lk3vl7ny3g]

Thank you for sharing.👍

[@myla6135]

Having sustained a nasty shoulder injury, that's pretty much how I've been doing shoulder retraction and protraction exercises. At first I couldn't quite do what I was supposed to .....partly the injury but more my brain neural connection not firing. Now I'm doing it quite well ..... at least I feel I am. Nice video though where you call it spinal movement. I hadn't thought of it like that and getting a better word description for something always helps me. Thank you.

[@markpellegrin417]

Agree totally. Kinda discovered this by experimenting, intuition, etc.

[@daym8]

I feel a lot of the serratus gets worked during the pushup and arching on the top. This is one great technique and video. Thank you 👍

[@thorstenkoch194]

Awesome, thank you.

[@shockmarkets7384]

Awesome content.

[@echelon2k8]

Basically one of the first things you learn in gymnastics.

[@johnsmith-jg2xz]

Looking great Matt. Do you do any exercise for your traps? they look pretty good man.

[@davidcohen26]

I loose tension in the packs when I'm rounding my back like you showed. Since I focus on keeping the tension by pushing my chest out with belly in - I am finally growing. Just my experience. 👍

[@-The-Golden-God-]

If I'm ever able to do a pressup, I'll bear this in mind

[@evoz4489]

Gymnasts often do this...AND it targets the serrates because of the extra length of movement at the top. often called a "Push Up Plus"

[@romanmclean5425]

Would you do the same if you were doing a bicep curl on the suspension trainer with both hands? i remember you said to isolate your biceps more if you do your bicep curls with retracted shoulders to put more emphasis on biceps and triceps skull crushers with the suspension trainer with retracted shoulders, or is that yesterdays news?

[@jerrystreed4981]

There’s a good cue that’s fairly similar to this that’s: “bring your chest to the bar/ground (depending on if it’s bench, dips, or push-ups). My chest is a weak flimsy pile of nothing (I blame long arms but that’s cope) but the cue has been helping me for a year or so.

[@xCorvus7x]

The downward and upward movements of a push-up with such spinal motion respectively feel similar to the upward and downward motion of a row/pull-up (horizontal).

[@kristoffersevillena7657]

Would you advise this kind of method with any one-arm push-up progressions?

[@dsterry74]

Gymnastic hollow body position. The only difference is I think they try to maintain hollow body throughout the movement. I guess you naturally come out of hollow body at the bottom of a pushup. Nice explanation. You're always giving value.

[@bernardocisneros4402]

If you have any degree of kyphosis, you shouldn't be using spinal flexion when doing any pushing movements like push ups or dips, because it will make the kyphosis worse. You should use spinal flexion for pulling movements because it will give a full range of motion and will help reduce or eliminate your kyphosis.

[@peterjaimez1619]

Hi, wouldn't it increase the chance of injuries? Cheers

[@absbenmahidi8623]

i have mid scoliosis 15 degree should i do this

[@xCorvus7x]

5:10 You actually may have some flexion and extension during dips and pull-ups, too. I find that dropping down towards a deadhang during a pull-up naturally lends itself to assuming a hollow body position, which includes (slight) flexion of the spine. Spinal extension during pulling up may be optional (you can keep the hollow body hold) but it's a perfectly fine way of doing it. For dips, at least if you keep your body relatively upright, you can notice something similar because to go down further your shoulders have to retract which is closely associated with spinal extension. Obviously, pressing yourself up during a dip involves spinal flexion as your shoulders protract towards the top. Edit: Apparently that's not how you advise doing dips here. Maybe it's still worth something to experiment with what I describe above in addition.

[@thorshiddengym]

Like a somewhat variation of a dive bomber, Hindu push up. Very cool little tid bit.

[@brianlamptey4823]

I would've told you about the pushups if I knew you didn't know. I've been doing pushups like that since last year.

[@redhedkev1]

Yoga Cat/Cow movement. (Woops... I posted that before 7:15, my bad.) With the Cat/Cows. Breathe in on the cow, dropping the belly, head up. Exhale on the Cat, back ached upwards, head down.

[@r.walker6577]

Reminds me of hindu/divebomber pushups.

[@markstrengthgriptrain]

hey, ive been unable to do pullups for over a week now from overtrainign on pullups and chinups. How do i recover more quickly?

[@markstrengthgriptrain]

I feel shoulder pain on both shoulders on pullups now

[@Guts_Brando]

​​@@markstrengthgriptrain sleep, time, and not straining the areas while they are recovering. Simple as that. Have patience

[@markstrengthgriptrain]

@@Guts_Brando thanks

[@Greg_Chock]

also, don't just not do any pulling exercise at all for months. you'll heal but have the same problem again when you start up. use isometrics and very low volume help your tendons adapt. Just keep your pain level below 2/10

[@pje6882]

just a thought. I strictly do BW workouts typically Pull ups DIps Push Ups BW squats What I have learned over the years from experience is to stop 2-3 reps shy of you max. BW squats are different I usually go close to fatigue. So, If you can do 10 strict pull ups just do 8 same with Dips and Push ups. For the record I'll be 60 next year and have been doing BW workouts for a while I have had repetitive stress injuries from all these exercises. Now I do full body with 2 days off, but the key is I'm consistent. There are days where I will only do 6 reps of pull ups 10 push ups and then the BW squats for 5-6 rounds I don't focus on quantity but quality Your volume will still be high if you go every other day I chose to take 2 days off recently to work on mobility/ rest. If you are looking for longevity something you can do well into your old age this is a good approach

[@tackywacky99]

people neglecting rolling out their back all the time. If your back is loose you can engage all the other parts of your upper body better! Stretching is underrated

[@arkadiuszjanzbizek7027]

All in one - Hindu Pushups kzbin.infovB6ZR_wl9bQ

[@adnanbosnian5051]

Do not let the spine move past your toes.

[@Guts_Brando]

Lol

[@FormlessJKD17]

You got this from Calisthenics Movement😂

[@cithr0963]

No the fuck he did not. Matt does not copy.