(light music)
- What's up guys?
It's Chris Heria, welcome to another vlog.
Today I'm gonna be showing you the best pushing exercise
and how to train for it.
That's gonna be the 90-degree pushup.
Now one of the reasons why I think
this is the best pushing exercise
is because you can train it anytime anywhere.
Technically, you don't need any equipment at all
to train this exercise but it would be helpful
to pick up some parallettes
which you can get at thenx.com/shop.
And unlike most pushing exercises,
the 90-degree pushup also has far more of a range of motion
when it comes to pushing compared to other pushing exercises
as it engages your chest from bottom to top
all the way up to your shoulders
increasing your stability, balance and coordination,
making other compound movements a whole lot easier.
Strengthening your core
and training your full body muscle connection.
And because you're using your entire body weight,
this is considered a heavy lift
which will fatigue you way faster.
Just like an Olympic lift,
helping you reach hypertrophy and tear more muscle fibers,
building way more muscle and strength with less reps.
And by the time you have this exercise down,
you would have greatly developed your upper body
and you would have increased your ability
to perform more rep of harder exercises
like handstand pushups and a lot more advanced skills
like the full planche pushups.
And these are some of the reasons
why I think the 90-degree pushup
is the best pushing exercise.
If you guys think there's a better one,
leave it down in the comment section and let me know.
So now I'll be taking you
through one of my training sessions,
I'm gonna show you how I train for my 90-degree pushup
and progressions that you need to get started.
Now when I'm training technique for an exercise
I'm still trying to master,
I'll start off with the hardest progression,
try to max that out for a couple sets.
So that's gonna be the 90-degree pushup,
I'm gonna go ahead and max those out for four sets.
(upbeat music)
All right, so there we have 90-degree pushups.
I was gassing out on that last one
but once you've maxed out this exercise for four rounds,
you would go into the next progression.
So after I've done four rounds of the 90-degree pushups,
I would then move into the next easier progression
and that's gonna be the 90-degree press.
So as you can see, I'm starting off
with the hardest movement I'm able to achieve
and then I'll work down to the last and first progression
and then finally max that one out.
By the time you reach the last progression,
you would've maxed out your pushing strength
as well as all the techniques for your 90-degree
and if you train this way,
the next time you try 90-degree pushups,
you're gonna feel a whole lot stronger
and you're gonna be able to do a lot more reps.
All right, so the next progression,
we're gonna start off at the bottom.
Now we're gonna go down into a pushup, lean forward,
hard enough, your feet come off the ground.
Press into a handstand, come right back down, hold.
Now you really wanna get used to, for this exercise,
holding in that position.
So we're gonna do this exercise one rep
every 30 to 60 seconds.
And for this progression, it alleviates some of the strength
that you're gonna need for the beginning of this exercise
'cause you're just starting off in the floor,
you don't have to waste so much energy lowering down
into the 90-degree position.
And some might say lowering down into that 90-degree
and being able to catch and hold yourself
into a 90-degree position
is actually one of the hardest parts of this movement,
so this progression trains for that
which is why as soon as you go up and come back down,
I want you to stop and just hold that position.
And the main three challenges of this exercise
is really just being able to come back down,
hold it, and also being able to come up into a handstand.
So we'll be able to train those aspects individually
and in this case, we're really gonna be training
the 90-degree hold and being able to press up.
So let's go for a couple reps and a couple sets
and when we feel like we cannot go on
with this progression anymore
while maintaining perfect form,
we're then gonna go on to the next progression,
let's go ahead and max these out.
(upbeat music)
All right, my body is feeling a little fatigued now.
So the next progression we'll be moving on to
is the negative 90-degree plus hold.
We're gonna kick up into a handstand
and then we're gonna try to go down slow
and lower our bodies into the 90-degree and hold.
(upbeat music)
All right, so there's the negative 90-degree plus hold.
And for this progression we're specifically isolating
the part of the 90-degree where you have to come down
from a handstand and catch yourself
in the 90-degree hold position.
Now the more slow and controlled you do this progression,
the stronger you're gonna get
and the easier it's gonna be to push back up
in the other harder progressions,
so let's go ahead, max these out with perfect form,
and when we feel like we can't hold that 90-degree anymore
and we're just dropping,
we're gonna move on to the next easier progression.
Let's go for it.
(upbeat music)
All right so you guys should probably
be feeling that by now.
So at this point, you might not have anymore
pushing strength but we can definitely still hold
and that's what we're gonna do for the next progression.
We're gonna hold the 90-degree.
You're gonna give your best
and longest 90-degree hold five times.
And if you like, you can take 30 to 60 seconds
between each attempt, let's go for it.
(upbeat music)
I'm gonna start in the pushup position,
we're gonna lower into that pushup position,
just lean forward, squeeze tight.
Squeeze your core, squeeze your hands,
and make sure your hands are by our waistline.
If your hands are too far forward,
when you come down you won't be able
to lift your legs off the ground.
You have to have your hands at your waistline
at the center of gravity.
Lean forward, tuck.
All right, we're moving on to the very first progression
and also the last exercise for me
which is pushup plus 90-degree
and this is gonna be the best exercise
if you're completely fatigued
because it requires the least amount of effort
but it still engages and targets the same muscle groups
and connections that we've been working on.
So normally if you couldn't do any more reps,
you would just stop but we're gonna keep on going.
And that's how we're gonna build hypertrophy
and with this exercise we can do a lot more reps
to maximize our results and get the most of our training
and this also happens to be the very first progression
to start learning how to 90-degree handstand pushup.
It's low impact enough that you can get started
and start training for it right now
if you can do at least 15 pushups in a row.
So if you're just getting started,
definitely start incorporating this exercise
because it takes a really long time
ti build the strength and work your way up to progressions
to eventually build the strength to do 90-degree pushups.
But the faster you get started with the right exercises,
you'll get there in no time.
So let's go ahead and do these pushup to 90 degrees.
We're gonna go ahead and do a pushup,
lean forward, catch that 90-degree hold,
and come right back.
Let's do these four reps.
(upbeat music)
And there we have the pushup for 90-degree hold
and what I'm doing is I'm lowering down
from a pushup while pointing my chin forward.
That's gonna help my body stand in a straight line
and keep that full body muscle connection.
When I reach the bottom I'm gonna lean slightly forward
to make sure that my hands are by my waistline.
Once I've reached that point,
I'm gonna squeeze my hands as hard as I can,
squeeze my core as hard as I can.
Lean slightly more forward and give it a second push
with everything you got and you're gonna feel your feet
raise right off the ground.
And for the first time, you're now holding
your entire body weight while pushing,
even for a second, control this movement as much as possible
and come back to starting position.
The more you do this, that one second is gonna turn
into two, three, four, five,
and eventually you'll be able to hold
a 90-degree position for at least 30 seconds
and that happens to be the next progression.
And this is how you train your 90-degree pushup
and all other techniques out there like the handstand,
handstand pushup, full planche and so forth.
You start training with the easiest progression
and once you're able to master that,
you would have developed your strength
to start learning the next progression.
And when you try the next progression,
it will be a bit challenging
but eventually you'll get the hang of that one too.
By that time you're training with the hardest progression,
fatiguing your strength into you only have enough energy
to do the easier progression
and then completely bring your body to fatigue again.
With each time you train,
you're gonna be able to work your way up
and achieve harder and harder progressions.
So start with the hardest progression
that you can perform with perfect form,
completely fatigue yourself out
and start working down those progressions.
There you have it, that's how I train
and how I continue to progress and get stronger.
If you're always going to your workouts
doing the same amount of weight,
the same exercises with the same amount of reps,
you're gonna stay the same and see the same exact results.
You need to push yourself
and you need to stay in a state of progression
to make sure that you stay making gains
and you're consistently progressing.
So for more workouts giving you the best shape of your life
just like this taking your training to the next level,
then sign up to heriapro.com,
become a member to get full access to my personal workouts
and workout programs that I post
on a daily and weekly basis.
Don't forget to comment down below,
let me know what you think the best pushing exercise is
and let me know what you guys wanna see next
and definitely smash that like button
if you enjoyed this video.
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And with that said, thank you guys so much for watching.
I'll see you next Thursday two p.m. USA Eastern Time,
mad love, peace out.
(upbeat music)
- [Woman] Heria Music.
- [Chris] Smash that like button, guys.