Why Didn’t Anyone Tell Me This About 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.
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[@DubravkoKovacduq]

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

[@billydbrown]

Interesting!

[@DeejayJoemama]

Do you have any examples of what you've found in your experiments with cervical spine movement and positioning while exercising? My spine, spinal canal, spinal cord, and cervical nerves, are all sorts of f*cked up and will likely get worse, but i'm trying to remain as active as possible through it all.

[@DubravkoKovacduq]

@@DeejayJoemama everything "pull" is spine extension. (biceps are continuation of the dorsal chain when you lift your arms above your head and face your palms towards behind!). everything "push" is spine flexion. So I just do pushups with the head far extended when beginning and flexed to my chest when on top of the movement. I do suspension rows with the neck flexed forward in the beginning and when I am up, my neck is far extended. Every suspension exercise (biceps curls, ab crunch, hamstring curls/bridge), I do not for strength primarily, but try to experience the whole movement of the joint and I move my spine accordingly. Imagine beginning every pull movement with the spine fully flexed and ending it with the spine extended. For push movements it is the opposite. I love it, it realigns everything. I got the idea from this video kzbin.info/www/bejne/m3jSZXyPocd4a8k around time3:15 (but I do only rows and extend even more)

[@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 🤟🏼

[@axvlife]

Could this by why Hindu/Judo and Tyson pushups work so well. They use this shoulder and spinal movement without it even being intentional?

[@jbocaneg17611]

Very insightful. Thank you!

[@bobxbaker]

what really made a difference for me was going as deep as possible on the push up to where the chest actually touches the ground, that extra depth really made all the difference for me, however the thing that made it possible was raising my pelvis slightly so that chest hits the ground first and not the stomach and it doesn't really require that much of a change in pelvis position for that to happen. now you can train your muscles in different ways, using plyometrics or ballistics or full range of motion or just half repping but i think they all have their purpose to give a more well rounded exercise, but i also think reps is a worthless concept to think about as it's really about exhausting your muscles so the question rather becomes how much should you have in reserve, should you become fully spent where you cannot even do the movement at all or should you have some left over where you could possibly do a little more because this deals with recovery. now i think getting a bit sore after a workout is the goal but you shouldn't become so sore that you can't move or that you haven't been able to recupperate after 1-2 days, but that is a really difficult line to balance, but it only becomes more natural and easier to manage the more you train and figure out your limits, as it's actually really easy to overdo it.

[@johntrains1317]

That title made me question if I was having a stroke

[@abc456f]

Proofreading is a terrible thing to waste thing to waste.

[@samiscebba4332]

I gotta be honest i don't don't really understand this comment

[@coachyvonnegrossi]

​@@samiscebba4332there's a typo in the title

[@chasbader]

@@coachyvonnegrossi What about about it?

[@shmclaren6902]

EXCELLENT TIPS!!!!

[@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 😊!

[@holeymcsockpuppet]

Explains why Judo/Hindu push-ups are so effective.

[@markpellegrin417]

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

[@ThomasMLOL]

Enjoyed the chill format and pleasant, engaging guy. Subscribed. 👍

[@thelastgs-pian9965]

is it just me thinking or is he really the guy who made batman and superman fight each other...

[@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.

[@thorshiddengym]

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

[@jonnylieberman]

Interesting. I don't know about the alignment aspect (sounds like chiropractor pseudo-science), however I've been doing exactly this on rows just to get the longest range of motion. Will try on push-ups.

[@BuntFencer]

Isn't this what Hindu pushups do?

[@jeffv2074]

Brilliant, thank you for this. Its a huge help. 👍🏼

[@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.

[@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"

[@Latinwolverine]

This is why I like progressions that have you start off with scapular pulls and pushes. You sort of pre-program this movement and muscle tension so you have it with you when you start working on the basics.

[@r.walker6577]

Reminds me of hindu/divebomber pushups.

[@knowlescity]

Every junior gymnast knows this. I wouldn't encourage this for the row though. It's hollow position principles. Basics.

[@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.

[@crucifixgym]

Proprioceptive awareness is a hell of a thing

[@arkadiuszjanzbizek7027]

All in one - Hindu Pushups kzbin.infovB6ZR_wl9bQ

[@drSamovar]

Mike the exercise doc has a good one on this, too, related in a "butt-up" push up....interesting dynamics, both.....

[@User_ML907]

I discovered this there years ago when I observing how gymnasts do pullups and tried to do the same and see more progress in strength in few weeks. As a bonus all random intermittent low back pain has gone.

[@erichkeller3693]

Great video. You can do the same for squats. I’ve learned this spinal movement in a salsa class with my wife. Ido Portal is also teaching some stuff about the spine, like spinal waves. It helps to not just focusing on building muscles, one can learn a lot from other fields, too.

[@GeorgePalmer-m8m]

I was doing some shadow boxing, and I had some good punches, but now it hurts like hell when I sweep and mop the floor. I'm listening.

[@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

[@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.

[@moreskeptical-ro9ph]

Fabulous information, well presented. Inspiring! I immediately went out and did this with my pushups (it’s the day for them and I was putting them off). Felt absolutely great. Felt like the pushups were easier and more effective at the same time. Tomorrow is pull-ups. Thank you so much!!!

[@koningklootzak7788]

This about this about

[@IbnusSukkaaf]

Thank you, very beneficial. So after all of theses years, all of those jokes abd chatisment of cat-back push-ups was wrong all along. Well, somebody knew.

[@MrVegasTube]

Would your technique be advisable for adoption after healing from spinal compression fracture? Thank you so much.

[@claytronico]

the inverted body weight rows are great for learning about scapula movement under load for those who aren't strong enough yet for pull ups. Something about the body weight aspect that makes it easier to internalize relative to cables. Once you learn how to do push ups like that you can't stop. It turns into a higher quality exercise, greater stimulus at lower reps & it opens the door to exploring ROM at the bottom.

[@brahamwijaya1039]

I doubt the activation part. But this concept is interesting for mobility flexibility and probably spine and scapula health...

[@AnthonyRHudson22]

Serious question: How does this not raise the risk of injury by pushing all that force into a muscle making a small movement at the end? Like I feel like this is easy to hurt your back by unnecessarily complicating your pushups? Why not just target these muscles later instead of changing your workout in the name of “getting a 2 for 1”…unless this is just something you do on the last set or something?

[@railmeat]

Very interesting. Lot of people are talking about scapula, but this is the first time I have heard of this. The spin is made to move. At least as interesting is where is your gym? It looks like you are in a busy mall. Kind of distracting. I would be embarrassed to work out at a place like that.

[@user-mw3mb2uv8n]

Some people ought not talk so much? You getting paid for every word spoken? Clear, concise, not ramble on and on.

[@savagecub]

You didn’t know this because you never served in the military. No drill sergeant would let you get away with poor push-up form.

[@markstevens6841]

I would think that the camel and cow exercise would cover your spinal flexion?

[@user-hf8ie8mf3n]

The older I get, the more new approaches to exercise become necessary. Good vid. 👍🤪🏳️‍🌈

[@aechdot2310]

One time I turned my head to the right for some reason mid push up .... bad idea literally gave myself a crook in the neck and was in pain for like 2 days. I repeat do not turn your head while doing push ups lol

[@s1k2y3e4]

Wondering about making a comparison between body weight in relation to yoga practices

[@ecoconatus8089]

Thank you! So simple yet changes so much. Cannot go back to old way of doing pushups now

[@jayanti2371]

genius as always. hadn't been here in a while -- glad i found you again. :-)

[@carsonturcotte9657]

Strange you didn’t figure it out yourself…

[@DG-EditsYT]

About about 30 reps.. 30 reps 😊

[@cxa011500]

I refuse to do the cat-cow in public. 😶‍🌫️

[@DerBums80]

Calisthenics is best workout for me.

[@kapasitorcpt9249]

Cause techniques is glossed over by most

[@carlodefalco7930]

You never paid attention .. that’s why . Bye 👋

[@adnanbosnian5051]

Do not let the spine move past your toes.

[@Guts_Brando]

Lol

[@CarlosandKandisVids]

Thanks for the tips bro!

[@kallel6588]

You needed someone to tell you form is important? Do people also need to tell you to eat and breathe as well?

[@gillianbennett4518]

Huh, bit like Chatarunga in yoga. Only a few thousand years of wisdom there 😂

[@jimreadey4837]

Wonderful video, and I'm glad to have discovered you. Just liked and subscribed, and I look forward to involving my thoracic spine more and more! *Question:* As a yoga teacher of 30+ yrs., I notice you did not involve your cervical spine in the cat/cow movements. To be clearer, your neck did not join the thoracic and lumbar spine for the arching-and-rounding ride -- it seemed to be doing its own thing. Was this by design (and, if so, why?)... or simply inattention?

[@djj3357]

Excellent breakdown!

[@ISAImartialarts]

Fascinating material! Actually, you discuss some fragments of the Inborn Movement Pattern. This pattern regulates the kinematics (principle trajectories and acceleration-deceleration combinations along these trajectories) of Natural Movement. The three-dimensional inborn movements of the pelvis, chest, and head initiate the same principal movement of limbs. It can be seen in animal locomotion, pandiculation, and statokinetic reflexes. When we recover the harmony of our movement, the Natural Movement (I don't speak about climbing the trees or rocks) the scheduled training, the act of will, is not necessary anymore. Instead one will start training spontaneously.

[@kanekane1728]

Is the title a stutter or are they called "about push-ups"?

[@danlozza]

Gymnasts do this...They are the masters.

[@eyetineetee]

Romeo Delta Papa! FJB

[@aries6776]

This is excellent stuff. I just did a set of pushups using this spinal movement and the exercise intensity shot up. I felt it much more in chest and less in my shoulders. Can't wait to try other movements as well.

[@AveSeba-b6z]

why not just a plank as a basic?

[@beatzclinic2043]

Full range push ups work the shoulders. Half rep is all chest.

[@albertnelson2868]

Thank you!

[@rockstarjazzcat]

Interesting. Subscribed. Thanks! Daniel

[@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.

[@benleydon]

Wow! By putting that into practise I could immediately do pushups way easier - its like im half the weight- incredible

[@gking407]

Looks similar to a mini cat-cow, similar idea with more restricted ROM. Edit: I made this comment before the 7 min mark where you describe cat-cow 😂😂😂

[@marcelodelpuerto395]

Thank you. The cat cow has helped me through many a sore back. Would you recommend moving your spine during a plank?

[@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. 👍

[@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.

[@Frankie1622]

That explains why my midsection seems to sag when I do pushups. My body intuitively understands that it should extend itself on the way down… I just need to learn to arc up when pushing up

[@bilstrude]

Scapula press pull dip

[@michael43216]

They probably told you, you just weren't listening 🤷

[@Kamdaman2024]

This actually very intriguing. I have all sorts of back and shoulder problems. I’m interested in trying this to increase strength and mobility in tandem.

[@LeDogueDeBroceliande]

I spontaneously do that when doing pike push ups or when regular ones get difficult. It gives a good stretch to my shoulders, aligns my wrists nicely, same with elbows. Plus it feels like a short rest. Oh and maybe the main reason I might do it consciously sometimes : serratus activation.

[@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.

[@edgefinesse4700]

Pushups done with TUT, in a fast tempo or conscious control is both a bidirectional exercise a push and a pull...physics are at play, hence why pushups can activate every muscle to extent

[@TheNate206]

Yeah the shoulder blades are supposed to move during the movement. They should contract and round. They shouldnt be locked into place.

[@Your_Degenerate]

The arched back push-up reminds me of a scared cat thus I dub them Scaredy-ups. I am going to give them a try my next workout.

[@danstafford6536]

Push ups has numerous variations... For pecs Hand spacing outside shoulders, pecs ascend in front of delts.

[@kristoffersevillena7657]

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

[@rayp4986]

I've heard this before but this was the best explanation and demonstration I've seen yet. Thank you. I'm confident in the changes that I have to make.

[@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.

[@Ralfscho]

With my calisthenics background, I always thought that the reason people who focus on muscle volume use those unusual forms instead of proper technique is that it helps them get a better pump. Good you figured it out to do it right 😎🤙

[@EconaelGaming]

What you show for the push ups is downward facing dog into cobra. You figured out Yoga by yourself. Super cool!

[@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?

[@garicrewsen1128]

This is very valuable information that will, when used properly as you lay out here, benefit everyone who aspires to a healthier lifestyle and better equipped body and you shared it freely. Thank you very much, Sir!🍻

[@WayOfHaQodesh]

Thank you so much! YAH bless you brother.

[@edekmiodek3712]

Great tips. You have my subscribtion ❤

[@RichZuHaus]

Chatturanga

[@joemurray8902]

At first I was going to skip this video but I am so glad I didn't!

[@rajsingh-uw8ly]

Old Indian styled push ups old Indian wrestlers did for ages …

[@phildom2020]

Too many words

[@ChonkyTonks]

Can you elaborate?

[@rasmuspedersen3563]

Too stupid a comment

[@echelon2k8]

Basically one of the first things you learn in gymnastics.

[@Brockthedog315]

I don’t understand how this spinal alignment is a mystery.