(upbeat music) - [Male Singer] ♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Hi, folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- We are the most famous
physical therapists on the internet.
- In our opinion, of course, Bob.
- Today, we're gonna show you how to do
the perfect push up guaranteed.
You're gonna do it right and you're gonna get stronger.
- Bob, I've been obsessed with push ups
in the last year.
- I've noticed, I've noticed.
- I've gotta go for how many I'm gonna do.
But I wanna do them properly, I wanna make it look good.
And this is a video, if you wanna do it
that you can do it at home, and actually, by yourself.
Got a couple of tricks for you.
- I'm a prime example of somebody
who was doing them terrible.
And I'm getting a little better.
- But you did that on purpose.
- No, I didn't do it on purpose.
- We better get you the business end.
- By the way, if you're new to our channel,
please take a second to subscribe to us.
We provide videos on how to stay healthy,
(indistinct).
And we upload every day.
Also, go to BobandBrad.com.
Go to the giveaway section,
and yes, this week, we're gonna give away
a booyah stick.
- Booyah!
Just go to the giveaway section.
- Booyah. Where else would it be?
- Go to Facebook. It will also be on Facebook.
- Yes, yes.
- Pinned to the top of the page, the contest.
You can also go to Twitter, Instagram,
and Tik Tok if you wanna 60 second version of our program.
Which is shorter.
- Right, yeah.
No kidding, it's shorter.
Plus, we do have a podcast out right now.
And we did
do Kelly Starrett, right?
- Yes, we did.
- And we're gonna refer to his work in this video
for the expert critiquing of how we do this.
So, Bob, again,
perfect push ups.
You wanna do your push ups well.
You know, if you're sagging
or you look like a camel when you do them.
It's just not the...
We just don't wanna do it that way.
You wanna get core strength.
Be body awareness and get those arms
and everything strong.
So there's two keys we're gonna focus on in this video.
Number one is arm and hand and shoulder position.
Really critical, and Kelly Starrett, which,
you know, Dr. Kelly Starrett.
You know, he's written, what?
- Four books. - Four books.
- On
everything from, you know,
he's a expert in physical fitness.
- And I think his most famous book
is the "Supple Leopard." - "Supple Leopard."
- By far.
And I think that's, this is from that book, right?
Or not?
No, you got it from a video.
- Yeah, right.
Me read a book?
(Bob laughs)
Just kidding, just kidding.
Anyway, work on that,
and then we're gonna show you a really neat trick
how you can maintain perfect body posture.
Spine posture, hips, without a mirror,
without anybody looking at you, without a video.
You will see it and feel it.
So, shall we go any further? - Let's do number one.
- All right.
- Let's first do the arm position.
- That's right, so,
and I was doing this wrong.
But not real bad. - So was I.
- A lot of people do.
So when you put your hands down
and you're doing your push up, you know,
this is a common thing.
People bring their elbows out to the side.
- That's what I was doing.
- Right.
So what he says is the hand, or the palm,
should be about at the lower part of the sternum.
- And that was another thing,
I had my arms too far up.
- Yeah, me too.
I'd have them up under my shoulders.
- Right, right.
- So we're gonna slide them back a little bit.
Fingers pointed forward, maybe a little bit out.
- So we're trying to keep this part completely vertical.
- Right.
- Straight up and down.
- Yep, so the form is vertical.
I'm gonna get there now.
Bob is gonna hold the booyah stick there
to make sure I do it properly.
And I can feel the stick against my elbow.
You got a vertical line there, Bob?
- I got a vertical line.
- So I'm gonna go down and up.
Otherwise, we don't want that happening.
So it's here.
And this really works well.
- You're gonna need some help on this one.
You're gonna need somebody to hold the stick.
A broom stick or whatever.
I was amazed, Brad and I did this before the video,
and it really helps.
- Having this here?
- Yes, it does. It really guides you.
It feels good too.
- I do wanna mention for,
I have a feeling it's mostly for some of the older people,
over 50.
I have wrist pain when I do that.
That was hurting right there.
It's just aging process.
Wrists not that flexible.
So, if you have a dumbbell like this.
I use perfect push ups at home, they're made for it.
But dumbbells work really good, as well.
So I'll just show you here.
Now, my wrist can stay in neutral.
I don't have to have that pain in my wrist.
I can focus on my push ups.
There we go.
Okay, so.
- You know, it's funny Brad,
I'll make the point that, if you haven't been doing this,
this way, and then you do it,
you're gonna find out you're weak.
- Yeah, it changes the muscle group.
- Yeah, you haven't been working the right muscles,
and so it may take a while before it can adapt to it.
- Bob, I've got an idea.
- Sure.
- You don't need to have a person with you.
All's you have to do is-
- Put a chair there.
- Anything vertical
that you know, and so I wanna do this right there.
Line things up.
And I can still feel that against my elbow.
You know, this has wheels.
You don't want something with wheels.
- This is why Brad's a genius.
- Yeah.
Okay, so we figured that out.
Form, position is critical.
Elbow position.
It takes stress off the shoulder joint.
If you wanna read all the details, get Kelly's book
and he'll tell you all about it.
So let's go on to the next thing, posture.
So I'm talking about, are we doing them like this?
I'm exaggerating a little bit.
- There's a lot of variations
for doing it.
- So we want straight.
Do you wanna put the booyah stick up there
to show a nice body posture
and see if I have it?
So, actually, he's just gonna lay it there,
so my head's touching.
My back is touching between the shoulder blades.
You wanna point it out, Bob?
- Yeah, yeah.
Well, everything's touching, yeah.
- Right now I'm doing good.
- Point of contact here, point of contact here.
Point of contact here, and a point of contact by the leg.
- At the elbows.
And we use the same concept for doing squats, body squats,
without weight.
Use a booyah stick.
So I'm gonna maintain my proper elbows position.
Are you holding on that, Bob?
- Yes, I am.
- Let go of it once.
'Cause we're doing this by ourselves.
Now, if you do this by yourself
and nobody's to put it on,
and...
- There's a lot of things that you can do with it.
- Yeah.
What you can do, just start out on your stomach.
Put it over your back, right down the center of your back.
- Now, we're not saying you have to do this every time.
- No.
- You can do it a few times, just to get the idea of
what is correct.
- Right, exactly, Bob.
I'm gonna put the weights out of the way for this.
So, I can feel it between my ankles.
And my butt and on my shoulders and my head.
Everything makes contact.
Now, you have to do them slow.
So the booyah stick doesn't fall off.
And
I really like this, 'cause I know I'm not gonna max out
at the same number with the...
- Really? Well done, Brad.
- Posture.
- Nicely done.
So I'm gonna show you real quick, Brad.
- Just wait, Bob. I got one more thing.
- I was gonna show the posture squat.
- I know.
Oh! Go!
Go ahead, 'cause they got one important thing
to help these people out at home.
- So same thing, you can do posture squats.
That's only three points of contact.
Head, mid back, and low back.
And this will teach you to do squats correctly,
keeping straight.
We use these all the time.
And then, also, you don't have to use it every time.
- Right, as a matter of fact,
I wanted to make sure that you realize
you don't have to buy anything for this.
Just go to the closet, get the broom.
That's where we got this.
My wife is looking for it right now at home, I'm sure.
I didn't tell her-
- Are you implying she's a witch?
- I'll give you!
No, she's sweeping the floor because I'm too lazy.
But actually, if you get a broom like this,
this works quite well,
because it helps maintain the-
- It's flat. - Yep.
- So we're gonna go down on your stomach.
And do do,
get it there, so it touches your head.
It's the flat part where the bristles are,
is across my calves.
I can feel the contact.
I can do this with my eyes closed and know
I have perfect contact,
just by feeling the position.
See if my shoulders are...
Are my forearms doing okay, Bob?
Are they vertical? - Yep.
- There we go, and you really need to concentrate.
- Yeah, you do.
- That makes you core work harder.
Everything works harder when you use the stick on your back,
while you get perfect posture.
- This may be shocking to you.
- While you're doing it.
- You can have someone also film you.
- Sure.
- And the first time I did it,
we did it on film, remember?
And I was just terrible.
- Yeah, you weren't using the stick at all.
- The stick, elbows were out.
It was awful.
- And that's the thing.
We need to help people.
- Do you wanna mention the hat or not?
- Well, yes, there's a...
Should we show them the other way?
- Sure.
Why not? - Okay.
- So again, I do these. I do 10 of them.
- Sure.
- Just for that,
and then I'll go into my other push up routine.
I do them three days a week.
On Monday, I usually max out.
- So in this instance, he's actually using a belt.
And...
- It just helps it. - Yeah.
- You don't have to be so critical.
And
I'm gonna start out down again.
If you got a hat at home.
Winter hat, if you're, you know, from the North,
where you get some snow, I'm sure you have one.
You put that over your head
and I'm just gonna
put that around the booyah stick.
And it's amazing how much easier it is
to maintain the contact with your head.
You might wanna start with a hat
and then go without it.
- Yeah, now it's staying in place.
- There we go.
- And he's keeping contact in all four positions.
- You know, it's one of those things,
it's easy to keep contact in three positions,
but when you get it on your ankles, your butt
and between your shoulder blades and your head,
it's harder.
- Brad, show an incorrect push up once.
Yeah, look.
- Yeah.
Or if we got the hat off.
- Right.
- You know, and this is- - This is very common.
- A lot of people do it like this.
- Yeah, exactly.
- You gotta get that head touch in there.
And what happens is you put the head too high
and then it's off and your butt and your back
and you start sagging.
Bob, did you wanna try?
- Nah, that's all right.
I don't want to do it in front of people.
I'm kind of shy.
- Oh, Bob.
No, it is a really nice way to
- It is.
- tidy up those push ups and make them perfect.
As a matter of fact, maybe they'll start doing this
in the military. - There we go.
- Get their sticks out
and everyone do their perfect push ups.
- Measure, just like they measure the bounce of the,
when they're making their bed.
They put a quarter on it.
- Oh, a quarter? Yeah.
My brother, before he went to the service,
he said "I'll give you a quarter a day for making my bed."
In the 70's, 'cause he was going into the service.
- Sure.
- And I'm making it as tight as I can,
and it's not perfect.
He fired me. (Bob laughs)
Yeah!
It wasn't good enough for him.
- That's your older brother or... ?
- Well, yeah, I only have older brothers.
- Oh. - Yeah.
- Yeah, he went into the service,
he was an army ranger and you know,
they're sort of extreme, so anyways.
- Wonder where he gets that from?
Never seen that before in your family.
- Yeah, all right, well good luck.
Good luck. Kelly Starrett, we appreciate your information.
- Yeah, thank you for the information.
- That's right. Be careful.