here's the best push-up progression you're not using do you think you're too strong for
push-ups think again calisthenics plus weights equals the best of both worlds
let's begin with the proper setup for weighted push-ups it's important we choose a height of hand
and feet elevation because this allows us to use a full range of motion with added weights dip bars
are the ideal training equipment thanks to the use of the neutral grip this setup is non-stressful
and easy on the wrist joints the other advantage is it's fast to adjust the height of the dip bars
to find the setup that suits you lastly using the dip bars just feels really damn nice on the
shoulders getting the setup correct is absolutely crucial for weighted push-up success i encourage
you to use a horizontal or slight decline posture this is the best approach by getting into the
optimal alignment this ensures the belt remains in the correct position speaking of which here's
how but first smash that thumbs up button for the youtube algorithm where you place the belt on your
back is going to make or break your results let me coach you through it correct setup is simple
place the belt over the mid-back this provides an even low distribution and ensures success
with weighted push-ups our goal is to increase horizontal pushing strength by having the belt on
the mid-back this is going to ensure that we're working directly against the resistance in the
horizontal plane a common mistake is placing the belt over the lower back this isn't ideal because
it's high risk and low reward here's why having the belt over the lower back increases the stress
to our lumbar spine unnecessarily generally this happens when people can't maintain full
body tension as a result of sloppy technique the dip belt slides progressively lower onto the lower
back generally this happens when people set up at an incline and the belt slides down progressively
or when trunk strength is a limiting factor this is when people go too heavy on their push-ups and
then their form gets sloppy globally the final detail is how to properly secure the weight
relative to your body for optimal weighted push-ups i recommend having the weight closer
towards the body with this setup the loading is going to be more directly up and down and it's
going to enhance stability an innocent mistake that people make is having the weight too far
from the body and too far from the chain firstly it limits our output and subsequent performance
and secondly it increases our injury risk due to the unstable environment guys what makes the
push-up such an excellent exercise is the organic scapular motion is the basics of perfect push-up
explained we want to pinch our shoulder blades together scapular retraction on the way down
followed by scapular protraction spreading the shoulder blades away going up the ability of
the scapula to move through a full range of motion is the major benefit of the weighted push-up this
is where the push-up exercise shines compared to something like a bench press that scapula is free
to move the incorrect way to do weighted push-ups is having the weight plate directly on the back
the downside with this is number one you need a partner to place the weight on your back when
you're going heavy number two having the plate on your back actually interferes with the scapular
motion the weight plate doesn't allow our shoulder blades to move through a full range of motion
final downside with this setup is it requires us to flare our elbows body alignment is an important
part of weighted push-ups here's what you need to know correct push-ups require our full body
to be rigid this is important for both safety and also targeting the prime mover muscles here's a
fast technique checklist legs straight glutes clenched and ab tension for global stability
once our posture is locked and loaded we're all set to succeed long term injury is less likely
because our muscles are going to be bearing the burden of the exercise expect to increase size in
the chest shoulders and also triceps so how deep should you push up here's the considerations and
compromises for both range of motions your first option is using a massive range of motion
the deepest push-up you possibly can the advantage you're getting a full stretch through the prime
mover muscles gaining muscle and increasing mobility at the same time is a big advantage
of deep push-ups the disadvantage is you can't go as heavy and you need to reduce absolute loads the
reality is deep push-ups are humbling increased range of motion requires us to use significantly
lighter loads expect the ego to be checked if genuinely going deep intensity or difficulty
in relation to range of motion can be seen on a sliding scale as range of motion increases
absolute weight loads inherently reduce option 2 is 90 degrees range of motion the advantage
of this technique is we're much stronger at the mid-range when doing push-ups to around 90 degrees
we're going to be able to demonstrate our full potential this is because our muscles are being
challenged at their mid range of motion their mid-length we know from basic exercise science
that muscle force production is dependent on muscle length when we're at a mid-stretch such
as 90 degrees of shoulder extension in the push-up the cross-bridges in the working muscles are at
their optimal length to create tension the good news is we're able to go significantly heavier
with this amount of depth expect to throw around heavier weights as a byproduct of your enhanced
force-length relationship the downside with training our strongest range
is impatience i'm probably not the only one guilty of the progression
at all cost mindset forcing weight increases session to session simply isn't sustainable i
find when sticking to around 90 degrees range of motion the allure of ego lifting increases
it's in our dna wanting to go heavier and heavier injury risk rises technique breakdown is likely
and things just feel awkward without correct load selection i encourage you to weigh up
the pros and cons of push-up depth it's then your responsibility to choose what suits your situation
and train wisely rings are a fitness faq's favorite when it comes to the calisthenics push-up
here's some unique benefits that only the rings offer what makes rings unique and ultimately
effective is the non-fixed setup for those of you that have limited flexibility in your upper body
and at the shoulder specifically you're not going to be restricted by your mobility levels
this is because the rings are free to move they conform to your body and your level of mobility
this makes the rings feel awesome when it comes to push-ups another advantage of rings is the
ability to use variation in a pain-free safe and effective manner the bulgarian push-up with the
elbows flared in the scapula plane is a chest focused push-up for size gain and hypertrophy
bias of this muscle your standard shoulder width targets more of the triceps and has a general
strength transfer to conventional calisthenics exercises the unique ability of the rings is
how effective they are at targeting the stabilizer muscles increased rotator cuff activation is built
into the ring push-up automatically this is great because we're working those stabilizer muscles
during the push-up because the rings are free to move it forces us to slow down and control the
movements as a result our muscles work harder they get stronger and bigger in the process due to the
strict form that's built in with rings another great aspect of ring push-ups is full range of
motion at the lockout is forced when you're turning the rings out unlike normal push-ups
you're much less likely to cheat when using rings when you turn the thumbs out you either are or you
aren't locking out it's clear as day if you're doing it correct or you're doing it incorrect
the final advantage of rings for calisthenics in general is anywhere anytime training this means
if you don't have access to a park or your gym closes because of certain environment conditions
no problem mate you can keep making gains regardless of the circumstances here's a summary
of why you should consider weighted push-ups in your calisthenics training long-term progress
is built-in this makes it a valuable variation the advantage-weighted push-ups is you can pick
your intensity and pick your challenge moderate to higher reps for mass lower reps for strength gain
as you've seen from today the push-up doesn't have to be only an endurance exercise especially
when you become more advanced the weighted push-up shines because you can continue building strength
and size by progressively overloading the weight used in your push-ups this makes it an excellent
supplementary movement for your other pushing exercises such as your overhead press and dips
awesome everyone i can't wait to see more of you training the weighted push-up as always go ahead
and click subscribe and hit that notification bell to never miss one of our new videos otherwise
check out some more calisthenics content and i'll see you here soon on fitness faqs