The BEST CALISTHENICS PUSH UP - form and progressions

[@SaransCortex]

This is one of the best calisthenics channel out there. Sad to see there's only four videos. Hope you make more. This could easily be your full time career considering the amount of value you bring

[@playgroundinvader]

I really appreciate it! I just started posting hahaha will keep it up

[@keithcross2102]

Could you do some thing about the sound on your vids? it is too low. Your voice is soft and hard to follow.@@playgroundinvader

[@playgroundinvader]

@@keithcross2102 hi! Could you elaborate a little bit, when i listen to these videos on other devices it soulds pretty normal to me in terms of loundness

[@keithcross2102]

Listening on KZbin on my desktop your voice is difficult to hear. I do not get the same problem with other videos.@@playgroundinvader

[@rbnsWRLD]

@@playgroundinvader I have no problem with the audio, thats just me. sounds good.

[@sh36]

I tried this yesterday for the first time and it is wild how much I'm feeling it in my rear shoulder/ upper back region today (not in a bad way, in a normal "yesterday was a good workout" way).

[@kerucreuvitar9495]

Wow many, that is great information. Love your videos because you are not like other fitness channels whose goal is to create 'content' for content sake. You actually cut throught the fluff and give real advice for progression.

[@sleha4106]

0:50 Protraction 2:38 Protraction and depression 4:13 and 4:45 How you do the pushup on floor 5:07 elevated version of pushup

[@afhmh2780]

I will give this a try

[@stackems666]

Thank you Simon! Your videos are so helpful and for being such a small channel I think the best calisthenics channel on KZbin. You have a knack for explaining things in such an easy to understand way. Looking forward to seeing your channel blow up!

[@azagedon]

This was my next question, thanks! I like how you explain things in a normal way, helps me understand the form.

[@aaronnumbers6275]

I love how you preach quality over quantity! You can definitely see how it has effected both your overall strength and aesthetic! Great Video!

[@SlinkyJosh]

Wow, just tried it and I am blown away by how hard it is 😅

[@playgroundinvader]

:D yep, the gains from this one are insane though!

[@stackems666]

Definitely gonna buy you a beer 🍻

[@7_wd40]

I am able to do a max of 400 regular push ups in reps of 10, 50 diamond and incline push ups I can barely do ONE of these, THANK YOU BRO! if i can look like you in a year tops with the proper food intake, ill copy you down to the wire. I'll get out of this body dysmorphia phase yo, tysm

[@playgroundinvader]

You will! 400 is insane! I made a video on exact workout plans if you want to check it out

[@estebannajera6324]

How’s the progress going on these?

[@mickhuby8786]

This variation is amazing! Would love to see a similar video on pull ups :)

[@playgroundinvader]

Will do!

[@moonrosegaming]

Hey bro great vid very informative and awesome explainations! It would be helpful if you could make the audio louder though, I struggled to hear 😅

[@playgroundinvader]

Will do! Thank tou!

[@freehatespeech6804]

One single movement that can be progressed to planche push up is pretty sweet. I might make this one of my main movements

[@TheGhostonetime]

Such a good video. Super clear and straightforward. Great channel too, honestly one of the best calisthenics channels I've seen. Keep at it man!

[@Aziz-kw6ct]

This video is the best on push ups. Well explained. Thank you.

[@ultron1060]

Thank you for making this information simple and digestible

[@Thebiggestbook143]

Thank you for these bro

[@khalilelbachiri25]

Its really humbling I went from comfortably hitting 10 decline push ups to failing after 2 incline calistenics push ups

[@TheSytoris]

Day1 hard to learn but going at it

[@lospolloshermanossecurity1451]

day one >> one day

[@scaabs]

playgroundinvader is a crazy ass name low key 🤨

[@playgroundinvader]

💀

[@HuyTu1994]

Great content. I'm definitely giving this a try. Next beer on me. Cheers brother 🍺

[@titissou1363]

continue doing great 👍

[@playgroundinvader]

Thank you 🙏

[@toeloveclimbing]

I love your videos, thanks for making them and by the way ur my inspiration😁

[@kiryumiagich.3548]

thank you !!! I love your videos

[@thoththeatlantean]

thanks brotha!

[@nayrb727]

This is probably the best tutorial if you want more info this push up is called the pseudo plan he push-up also I think a mistake he made that confused me is he said do scapula practice and retraction but it’s rather scapular protraction and depression I think he just misnamed but the movement is still correct

[@daniellee4551]

This video is key !

[@playgroundinvader]

Yess hehe I don’t see many people doing push ups this way, gotta spread the word :)

[@egetaskran]

Man that video make me feel myself stupid, thats the hardest form I ve ever seen

[@playgroundinvader]

Yeah 😅 its a lot, but definitely worth it!

[@egetaskran]

@@playgroundinvader gonna keep tryin until I got it

[@yourfavouriteusername]

My guy 🏛

[@rishbhardwaj1431]

Waaait, so the key difference between this pushup vs all other pushups tutorials I've seen is - once you've got yourself in this scapular protracted + depressed position, you try not to change that position, and just bend your arms. That's a whole different movement 🤯 Is this right?

[@playgroundinvader]

That’s the most important aspect yes. But also focus on posterior pelvic tilt, its quite a different core engagement than your typical plank :)

[@ayushmanx_95]

Can you please share your workout routine in beginning of your calisthenics?

[@playgroundinvader]

Check out my other video! Tldr 3 sets push up 3 sets pull ups every other day 8-10 reps of a progression i can handle

[@ayushmanx_95]

@@playgroundinvader btw I also emailed you if you are free please check it out too

[@joshuajerome553]

@@playgroundinvaderi just watched that video but I have a question, when you say progressions is it like doing a normal push up on the first set then doing a raised push-up on a ledge on the second set then going to a wall push up on the third?

[@playgroundinvader]

@@joshuajerome553 you do the hardest progression you can do with good form :) You want to go down a progression only if you have no more strength to do the previous ones Which one you choose is fully dependent on your current strength, and over time you will be able to do harder and harder progressions Progressions are equivalent to weights in the gym :) you choose one you can do for 8-10 and over time you will be able to lift heavier and heavier weights (harder progressions) for 8-10 reps

[@stefdelev]

Bro this is amazing, I'm definitely gonna do these regularly. Actually, right now my push workout looks like: Planche lean Hindu pushup Dips Pike pushup Diamond pushup Wall handstand That's definitely too much right? I'm thinking i can replace the hindu, diamond, and dips with just your pushups, and then still do pike and wallstand

[@playgroundinvader]

last part sounds great! focusing on specificity is the way to go :)

[@1upr660]

Any tips to tell if I am doing the form correctly? Ie. Where should I feel the burn most? Should any part of my arms feel sore after doing the reps or just do until I dont have the strength to push back up?

[@1upr660]

I ask this because I was doing pushups before not doing this 'correct' form and I would gradually feel my triceps getting tighter

[@playgroundinvader]

Until you cant push up anymore. Fight through the pain :). Mainly your shoulders and arms will be destroyed after these. You can send me your form on ig i can check

[@SimplyBrick]

Hi, big fan. I have scapular winging a bit from bad posture. I was wondering do you keep your scapula depressed and protracted the whole movement or when you go down you don't and then when you push up you do?

[@playgroundinvader]

The whole movement (intention) throughout a set you might lose the protraction on the bottom, but always correct into full protraction depression on top

[@mrtn3464]

​@@playgroundinvader I was wondering the same thing, I'm a little frustrated for not being able to do the perfect push up form because I try to maintain protraction throughout the entire range of motion but at the bottom my scapulas can't hold up and they go up haha, I don't know if there is any tip that this going overboard, maybe I should just keep going and eventually I'll get the perfect form? or should i do scapular push ups?

[@saurav5510]

Hey brother , i m a beginner and starting with pushups now. as far as i understood you used to perform 8-10 pushups of 3 repetitions until failure right ? but i didnt get the progressions part. does it mean that when you are able to perform the kind of pushups in this video , for 3 sets , then you made it tougher by different type of pushup ? also keep it up bro , i really liked this video and i m going to start doing it from now on. Thanks

[@playgroundinvader]

close to failure in first two, last one to failure. this particular push up doesnt need other variations. you make it more difficult by placing your hands closer and closer to the waist line. im sure if you get there you won’t need to ever do a push up again haha

[@Ruenn-edits]

Hey , bro I see you have a great channel out here, but as I see it has less reach, which is due to the lack of editing and clip adjustments , I am editor I can work for you if you want, can we connect somewhere?

[@LangansBulldog]

Hey there! Thanks for the video. Do you really think archer push ups are useless? I suppose with them you can’t engage scapula like you can with the standard.

[@playgroundinvader]

not useless but i dont really see why you would do them over other stuff

[@Chupamaster]

Pllzz make a video of you eat and the supplements you take

[@playgroundinvader]

Alright! Btw i eat like 3 times a day every meal with some kind of protein and snacks inbetween like protein bars, shakes, fruits, tons of water. I make sure my meals have protein as main component with some source of carbs, veggies and generous amount of fats. I use a lot of oils and well i like sugary soda but its fine, as long as I’m happy can eat consistently and get enough food in because i have fast metabolism. Right now i’m taking multivitamines, type 2 collagen and fish oil, protein powder to get more protein in. No creatine

[@funkybrewer6298]

Reference for the form. 4:50

[@sleha4106]

As soon I start to go down, my protraction ceases so how can I maintain my protraction throughout?

[@playgroundinvader]

by lowering progression

[@anish.seeniraj]

hey do you think this might cause/worsen/improve winged scapula conditions?

[@playgroundinvader]

im no professional so cant know for sure. dont do anything painful, see a physio, stretch your rhomboids and maybe do some scap push ups etc. my back is super tight so shoulders sometimes retract too much but thats cause bad flexibility

[@iii___iii]

Thank you for the excellently detailed tutorial. I have a question. Can I do these pushups on my knuckles/fists? Doing pushups on my hands hurts my wrists.

[@playgroundinvader]

You won’t be able to lean on fists, maybe get parallettes but i would strengthen my wrists

[@arwi4208]

I have pretty bad posture and apparently no control over my shoulders at all (just started calisthenics). So what I’m doing for now is to get into push-up position, try to protract and depress my shoulders (depressing myself in the process as well) and hold that position for as long as I can. Not even attempting to bend my arms before I get this right. Do you think that’s a good way to start with this? Also thanks a lot for your explanations - they not only helped me understand what I’m doing but also really reassured me.

[@playgroundinvader]

it’s normal that its difficult to get at first but basically the intention itself is most important, some form cues might just be strength related but you should be able to do these push ups inclined (easier progression). it’s no surprise you can’t control the shoulders during movement if you doing on floor right away

[@stevieblunder5442]

Is it normal to feel pain on the shoulders when attempting this? I tried it and it's way more difficult than a regular push up, especially since I have a weak core, I have to actively tighten my abs, but I feel very sore on my shoulders after doing a set of 5.

[@playgroundinvader]

@@stevieblunder5442 avoid pain. pain can be due to a bad warm up, or choosing tooo high intensity. do some banded prehab, see if your shoulders are healthy. if shoulders hurt only during this push up i recommend lowering the intensity a bit. sore and shaky is normal, pain is bad

[@kerucreuvitar9495]

I tried this form and during the last reps it gave me a lot of elbow pain....it felt like the power was bieng generated from elbow joints to pull me up instead of the chest with the form you showed. Whereas in the typical pushup form that most people use allowed the chest to be activated when pulling yourself back up. Any pointers on what I could be doing wrong that led to my elbows bieng in passion when doing this?

[@playgroundinvader]

lower the progression, it is a lot of stress on your elbow especially if biceps lackkng a bit. build up slowly and your body will get used to it quickly

[@KarasuuX]

I feel like im not getting the form right. Once you go down into the pushup, how do you keep the scapula protraction and depression? I can hit it at the top, but once I move down, since my arms arent "pushed as far as I can" I'm no longer in that position, I'm just in a normal pushup position. Any help would be great!

[@playgroundinvader]

So you basically just wanna maintain everything same as on top, just bend your arms. This way shoulders should stay protracted and depressed :) Try doing on an elevated surface to check if its strength or something else

[@just_aman67]

Bro I don't know why but when I put my hand to my waistline my body becomes disbalanced

[@playgroundinvader]

Strength! Takes lots of strength to lean forward, dont rush the progess

[@funkybrewer6298]

Not sure if you’ll get back to me or not. It’s all good either way, but if I’m doing the form correctly will I naturally lean more forward when going down and up with this push up? As opposed to a traditional push up being more straight down and up?

[@playgroundinvader]

yep thats normal, as long as you feel like you’re pushing from waist or just lower than regular push up.

[@Jackm656]

Hi mate just checking do you keep a full protraction through out the entire movement or do you have a full protraction at the top and a full depression at the bottom of the movement

[@playgroundinvader]

protraction throughout preferably

[@stevieblunder5442]

Is it normal to feel shoulder soreness while attempting?

[@playgroundinvader]

soreness as in…? if you’re not well rested you may be sore

[@HienHere]

Should we practice planche lean before we come the point bicep get involve when doing push up ?

[@playgroundinvader]

not right away, i’d say you can do a couple leans after the push ups but its not that important. low intensity about 30 second planche lean holds are good to practice the form

[@phoenix3510]

so these are exactly the same as pseudo planche pushups right ?

[@playgroundinvader]

yes

[@slicelol1463]

@@playgroundinvaderwhy didn’t you just include that in the title? Just curious

[@playgroundinvader]

@@slicelol1463 cause the point is to do the pseudo planche push up even if you’re starting from 0. its not really pseudo planche push up if you’re not leaning so there’s that. more like a variation that lets you build up to the actual pseudo planche push up

[@ipsitadas8671]

I cannot do a single normal even a single incline pushups but if i start doing this calisthenics pushup on an incline will that be good for me as a beginner to start out with this form? instead of the normal incline pushups? *btw this calisthenic pushup is different from the normal pushups right?? for the feet and the shoulder protraction and core activation?

[@playgroundinvader]

yes its quite different because it emphasises shoulder protraction and core, less chest as opposed to a normal one. doing them incline will be great! tbh there isnt that much chest needed for calisthenics although ofc it will also be targetted

[@zoora_]

Are you supposed to feal your shoulders while doing this? This may be a dumb question I apologise but I‘m just a beginner

[@playgroundinvader]

yep mainly shoulders

[@letsgo2morow]

can you explain the progression for push ups please

[@playgroundinvader]

The progressions were moving hands closer to the waistline over time :) i prefer this approach to traditional progressions

[@orwellmadera]

I keep stopping and starting again with my calitsthenics these past 6 months lasting only a month the longest lol. However your method seems more doable to me having more rests in between days and less complicated exercises so I want to start again tomorrow!

[@ilhampamn]

how wide do you open your arm while doing it? seems like its very close to your body because for normal push up, you open your arm to 45 degree right

[@playgroundinvader]

slightly wider than shoulderwidth, close to body

[@alfredogomez-b3h]

Should my back be straight while doing this?, i tried recording myself and noticed that the my lower half is kinda inclined

[@playgroundinvader]

if hips look like they are dropping, its fine, if they look like they’re piked, there’s something wrong

[@roguearoni]

how do you stop your chest from rising before your stomach when you come back up from the push up?

[@playgroundinvader]

im not sure what you mean, i think core tension? so that your whole body moves together

[@sussybaka7721]

Your core is too weak for the exercise

[@GyardBetter]

The Hardest Push-ups😢

[@skyzsolstice]

I keep watching this video over and over again, not sure if I’m doing it right What would you suggest to make sure the form is correct, just record yourself?

[@playgroundinvader]

Keep the intention of the form cues, it will feel more and more natural over time and yes record yourself

[@skyzsolstice]

thank you I will try @@playgroundinvader

[@СаняСмит-г4г]

hi. how many times a week do you need to do push-ups?

[@playgroundinvader]

2-3 times depending on your work volume

[@ronny7-clips]

Is it okay if I feel my lats shoulder and not my chest ?

[@playgroundinvader]

yes, chest is kinda deactivated here. means you’re doing it right

[@straight.2503]

what is the name of this pushup (if it exists already) ?

[@playgroundinvader]

pseudo planche push up, didnt name it that because you start basically with no lean

[@ANGEL-fg4hv]

so are you on your toes or just leaning on the top part of the toe

[@playgroundinvader]

Depends on the lean, if without any, you’ll be on toes, if lean further you’ll be on thte back of your feet

[@just_aman67]

Amazing video All steps are deeply and clearly explained 😃 There push ups are way harder than one hand push ups Only able to do two pseudo push ups in a row 😂😂

[@playgroundinvader]

Thank you! These definitely work mastering :)

[@darkxiao]

Hello all, Whenever I try this, I feel the burn more in my shoulders where I protract and depress. does this mean I'm doing it correctly?

[@playgroundinvader]

hey, nothing should hurt especially in the joints. check if it still burns when doing it with elevated surface.

[@darkxiao]

@@playgroundinvader okay ty! do you retract shoulders when going down on push up? or try to keep them protracted?

[@playgroundinvader]

@@darkxiao keep protracted :)

[@gibbybtw280]

is just bending the arm? it feels weird too me idk how to explain it

[@playgroundinvader]

yes its just bending the arm, but the difficulty is maintaining protraction so that’s actually the focus

[@gibbybtw280]

@@playgroundinvader its very hard but im going to keep going edit: i can only 1 pushup in this form its so hard but as i said im going to keep going

[@playgroundinvader]

@@gibbybtw280 do them elevated

[@conscioussinner6117]

bro i cannot understand this

[@takeotodoroki307]

What's your hand position?

[@playgroundinvader]

about 45 degrees. thumbs facing forward

[@ltDoesntWork]

hey there, is there a progression going from floor pushups to calisthenics pushups other than elevated calisthenic pushups? I can do 3x10 reps of floor pushups with perfect form easily, but I can't even do half a rep of calisthenics pushups without collapsing to the floor immediately haha. thanks!

[@playgroundinvader]

Knees most likely? But i prefer elevated, just change elevation over time

[@DanielSeewald-r5w]

Can i do that as an beginner ?

[@playgroundinvader]

yep

[@icy1806]

This goes for everyone do you guys know about Jesus Christ our Lord and Savior? Philippians 1:6 “And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns.”

[@chasewilltin8567]

Hurts my toes

[@playgroundinvader]

wear shoes

[@DrysimpleTon995]

This video can be like 4 minutes long. There’re too many unnecessary words not enough examples. it would be really cool if we can see all the workout from different angles too. You also speak very slowly which was really hard for me to watch all the way through. Thank you for the info tho!

[@playgroundinvader]

thanks man, i spent an absurd amount of time explaining protraction but u’d be surprised how many messages i get daily to explain protraction even more 😂