and I like that on your channel you show different ways of doing the way to push-up and you really
emphasize it yeah it tends to be discounted and relegated as an inferior exercise because
people that have experience they can bust out 20 push-ups and they think that they're beyond
the exercise but for whatever reason we overload other exercises so that's what I've been trying to
promote over the past few years is just the major advantage of progressively overloaded weighted
push-ups for Aesthetics General strength in horizontal pressing so you're going to get those
watermelon pecks as uh as Alex has been saying recently great for anterior adults and triceps too
depending on your Technique yeah and the serratus which is very important because you can more you
can maneuver your scalp a little bit better can you describe to the viewers your preferred setup
of loading the way to push up I'm a massive fan of a dibba which you can adjust the height in Iraq so
most gyms have those now where you can adjust the height one player box for the feet enough
room for your hands and feet and also the weights as you're going down that's the quickest way to do
it okay and how high does the plow box need to be because I've tried doing that with a 12 inch and
the weights will hit the floor when I try doing full range of motion yeah it needs to be depending
on your height but probably around upper thigh to waist height maybe a little bit more um and then
having the weight quite close to you is going to be best so if you have access to a kettlebell it's
going to be a bit easier than using say bigger weight plates with the way to push up you've got
a few options you can have a backpack around your back or you can have a dip belt anchored
around your mid thoracic with the weights hanging where your chest is so that's how you overload the
movement why weighted push-ups over weighted diffs what's the advantage that push-ups have over dips
depends on what you want to have carry over to dips for the most part Superior to weight push-ups
safer to overload you can overload it with heavier weights as well and I always like to use the
example of the dip is essentially the squat of the upper body you look at what's happening at
the different joints in your shoulders elbows very similar mechanically speaking to a squat
in terms of yep overall movement I really like dips for that respect I think there are great
mass and strength Builder and it has excellent transfer to overhead movements because you look
at what the shoulder is doing it's going through extension and also flexion not obviously overhead
but it has good transfer in that respect with uh push-up I like to see this as more of a accessory
movement which is put towards the later part of your workout because for anyone that's tried
weighted push-ups it's a bit more hazardous to overload we know when we fatigue with push-ups
we tend to start arching it can get a little bit sloppy the weight can slop down towards
your lumbar spine with the dip it's a little bit less less likely to cheat or have incorrect form
the form is more repeatable I guess and that's why that's what you see in the competitions it's the
easiest one to judge yeah and the push-up lends itself to more of a a moderate rep range with
those loading parameters and where it is placed in the workout prisoner style workouts have you
seen those on the internet where people are just doing really High Reps the great thing
about calisthenics or just any training if the goal is hypertrophy it's pretty straightforward
I mean yeah you've gotta you've got to train with a high amount of volume nothing extreme but enough
to stimulate and also grow so I guess what I take away from those prisoner style workouts is they're
achieving the same and result with a workout just in a different manner so they're doing hundreds
of push-ups with their body weight as opposed to adding weights to them and fatiguing in something
that's more efficient such as the standard 8 to 15 rep range yeah some people just love
the masochistic Simplicity they just true they love just going for it getting a massive pump
and there's benefits to that but there's also some self belief that you have that no matter where you
go you can get a solid workout in if you were to be traveling you've got a hotel doesn't have a gym
doesn't have a park near it you can still get a hypertrophy growing workout literally with nothing
that is what is the blessing with color snacks and I think a lot of people found that with the
situation we've been going through the last two years yeah I've had a lot of people tell me that
they did tremendous amounts of push-ups at home nothing fancy and then when the gyms open up again
they actually got a bench press PR and they were shocked because they thought they were only going
to maintain or even regress to a certain point that's right and for the first time they were
probably focused a lot more on their technique less distractions with just moving weight as
opposed to probably using a better Tempo better range of motion because they had to and getting
a better connection with the muscles they were working possibly guys doing weighted push-ups with
a backpack gone and they loved it so much that even now when they go to a gym they'll bring that
backpack and do that right after bench press or in some cases replace the bench press completely
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