- What's up it's Chris Heria, welcome to another vlog.
It's a beautiful day in Miami.
And today I'm going to be showing you the five best push-up
variations that you're likely not doing
which can be used to take your training
to the next level and build an enormous amount
of strength and muscle wherever you're at
as these exercises take no equipment.
Now, these aren't gonna be the hardest push-up variations,
as a push-up does have more advanced levels.
Like the handstand push-up, 90-degree push-up,
planche push-up and so much more that require lifting
your entire body weight off the ground.
I wanted to choose exercises that a lot more people
could take advantage of and they're more similar
to the normal push-up.
That took my training to the next level
and had me building one strength and muscle without weights.
So today's list is going to consist of underrated,
super effective push of variations that you're probably
not doing and possibly even more effective
than the ones that you are doing.
And that would directly build your strength required
to do some of the hardest push-up variations
I mentioned before like the handstand push-ups,
90-degree push-up and full planche push-up.
So if you're ready to get started,
all you need to do is download the Heria Pro app
in the App Store or Google Play Store.
Open up to the YouTube workout section.
You'll be able to find these routines that you
can properly follow along.
And if you need an easier version of the routine,
you can always swipe right and get
the intermediate version or beginner version.
Smash the like button on this video
and we're ready to get started.
All right, the first underrated push-up variation
that you're likely not doing I'll be showing you
it's going to be the dead man push-up.
We're going to lay down flat and have all our dead weight
on the ground. I'm gonna go for 12 reps,
show you what it looks like, and then break it down.
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All right. So there we have the dead man push-up.
This is a solid push-up variation.
And if you train this right,
you'll be doing a full planche push-ups with your feet
off the ground in no time.
A lot of times when we're doing the standard push-up,
we may not be getting the maximum benefits
out of each repetition as we may be assisting
the lift with momentum depending on how fast we're going
and maybe lacking in full range of motion
as your chest may not reach the ground.
But when you're doing dead man push-ups,
you starting with complete dead weight
and eliminating any momentum as your body's
already linked flat on the ground
forcing you to use full range of motion.
You'll also notice that as I'm pushing,
I want to have my hands as close
to my waistline as possible.
That's going to increase the amount of resistance
and weight that I'm pushing.
You can always start off in a push-up position
and work on getting your hands lower over time,
but the lower your hands are the more resistance
you're going to add to this exercise.
Eventually, you'll be able to push your entire
body weight from this position.
And that's why this exercise is so important
to getting you way stronger than the average push-up,
developing more muscle and the strength required
to eventually lift your entire body weight
off the ground for reps.
You'll also notice that instead of holding
my feet up on my toes,
the back of my feet are resting flat on the ground.
This is going to allow us to stabilize the majority
of this movement with our upper body,
making it a lot more difficult,
but again, allowing us to lift a lot more
of our body weight than the average push-up.
As there won't be any resistance to lean forward
and we can get our hands closer to our waistline,
the stronger we develop our pushing in this position.
Go ahead and give it a try and complete your 12 reps.
And then we're ready for the next exercise.
That's going to be fingertip push-ups.
So let's take it down to the ground.
I'm gonna go for 10 reps and I'll break it down for you.
And for my beginners, you can just start off.
(soft music)
Doing fingertips on one side and eventually
you build your strength.
You're going to do with both fingertips.
(upbeat music)
All right. There we have fingertip push-ups.
Now this is a great way to level up your push-up.
You get all the benefits from the standard push-up.
Plus you're building strength in your wrist,
your grip, and your fingers.
Which is another thing most people are likely not training.
But if you want to instantly lift more weight
and do more repetitions,
I'd highly advise to start training your grip.
You're only as strong as your weakest link.
And that's normally the first point of contact
and the first thing to give out whenever lifting
heavy or doing any type of demanding exercise.
And by developing a stronger grip and wrist,
you're going to be able to lift heavier weight
and hang on longer to have your weight,
allowing you to build more muscle and strength
everywhere throughout your body.
So for everyone starting off for this exercise,
go ahead and give your 10 reps to try.
You can start off with one hand on your fingertips.
Eventually as you alternate and get stronger on both hands,
you'll be able to do them with two.
Moving onto one of my favorites.
We have push-up to 90 degree.
I'm gonna go for 10 repetitions,
show you what it looks like.
(upbeat music)
All right. So there we have the push-up. It's 90.
Now training this exercise combined with
the dead man push-up is definitely going to give you
the strength required for the full planche push-ups
being able to control and push-up your entire
body weight off the ground for reps.
It's very similar to the dead man push-up.
If you want to lean as far as possible when
doing your push-ups and the goal is to eventually
have your hands by your waistline.
Of course, you can start off with your hands by your chest,
but eventually you want to work your way down
until you're able to do these push-ups with
your hands at your waistline.
Now with the dead man push-ups,
eventually as your hands get lower and lower,
you'll be able to push your entire
body weight off the ground.
With these push-ups to 90 degrees,
the goal is actually to hold your entire body weight
at the bottom of a push-up with your hands by your waistline
so that by the time your body reaches the bottom position,
the weight of your legs will just raise off the ground.
As you begin to push back up,
your feet can then touch the ground again
as you maintain that forward lean
pressing all the way to the top of the push-up,
making you feel impressed the majority of your body weight,
but still not utilizing your entire body weight so that
you're able to do more repetitions and use this progression
to build your strength so that you're eventually lifting
your entire body weight every rep.
So for my beginners, just starting off,
you can do this exercise at first with one leg,
build up some strength.
Then eventually you can do it with two legs,
starting with a hop at first and the stronger get,
eventually your legs will be able to raise
for a longer amount of time.
I'm moving on to the fourth exercise on this list.
We have some deep push-ups.
I'm going to go for 12 reps,
show you what it looks like, and then break it down.
(upbeat music)
All right. So there we have deep push-ups,
another great exercise to instantly level up your push-ups.
With this increased range of motion,
we're going to be building way more strength than muscle
throughout our chest and our triceps.
If you've never done pelican push-ups or any type
of push-ups with more range of motion,
you're missing out on a lot of strength and muscle gains.
This was actually an exercise that took my pushing strength,
physic, and abilities to the next level,
allowing me to be a lot more explosive when it comes
to pushing and being able to apply that explosive strength
into other exercises like explosive muscle ups,
360 muscle ups, and so many other advanced exercises,
demanding, explosive pushing power.
A lot of you have seen me do those exercises in the past,
and I've asked me, where did I even start?
And I'm showing you how I did right now.
Just slightly increasing the elevated surface,
eventually you'll be able to go even deeper
on your push-ups using some chairs, for example.
And soon enough you'll level up this move
and start working on your pelican push-ups.
Finally, moving on to number five,
the last exercise on this list,
we have explosive to elevated push-ups.
I'm gonna go for 10 repetitions,
show you what it looks like, then break it down for you.
(upbeat music)
There we have it, explosive to elevated push-up.
And just after doing those five variations,
I already have a crazy pump.
My abs, chest, arms, and shoulders.
This is another super effective push-up variation
for building strength and muscle.
A combination between the deep push-up
and explosive push-up.
Two of my favorite push-up variations I've been doing
for years and getting the benefits of all of them
at the same time.
Over the years, I've shown to you and proving
that explosive push-ups develops an insane amount
of pushing power, muscle, and strength without
the need of any weights.
And deep push-ups like I just showed you
is another attribute for building
even more strength in your range of motion
that's required for a lot of other advanced exercises
utilizing your entire body weight,
like your 90 degree push-up and the full planche push-up.
While doing those types of advanced exercises,
you're not touching the ground at all
and holding your entire body weights.
So you really have to make sure that you developed enough
strength and control in the deepest range motion.
This is another reason why it can be a beast in the gym.
That's 500 pounds and still can't do a full planche push-up.
This is a range of motion that a lot of people
aren't used to as well as the movement path
no matter how much you bench.
And training this exercise and developing your strength
with it is really going to make all pushing exercises,
feel effortless, increasing your reps and the amount of
weight that you can lift allowing you to build
more strength and muscle.
So for everyone, just getting started with this exercise,
use an elevation that's really small.
As you get stronger and more explosive,
you can then begin to raise the elevation.
That's going to require a lot more explosiveness and even
more range of motion to push through it to reach the top.
Now, when you're starting off your reps,
I'd recommend to start off on the ground.
That way you know how much room you have
to put your hands on the ground
and that your body will actually be able to fit
through the elevated surface.
So give this move a try,
go for 10 reps.
Let me know what you think in the comments section
down below and let me know what your favorite exercise was.
For those of you that got through this routine with me,
congratulations. You're on your way to building
solid physique and some serious muscle
without any weights at all.
Now, the more you do this routine,
the stronger you're going to get.
And to benefit the most out of this workout,
you want to be able to do it for at least
three to four rounds.
So don't forget to get this workout on your phone
and schedule it anytime at all.
Just download the Heria Pro app in the App Store
or Google Play Store, and you'll get full access to all
my workouts and workout programs
I've personally created over the years
with specific goals in mind
like burning fat and getting shredded while building
solid muscle at the same time
and have me as a personal trainer right in your pocket.
For those of you that have been doing 100 push-ups
a day with me every day,
these are some great variations to start incorporating
into that routine every morning, every night,
whenever you're doing 100 push-ups.
And I promise if you do these daily,
you're going to see a significant change in your strength,
your performance, and muscle.
These are the same exact exercises that I've used to get
my skillset to where they are today.
So again, thank you so much for watching.
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in the comment section below.
You might just see it next week.
And I'll see you next Thursday at 2:00 p.m. Eastern time.
My love and peace out.
(upbeat music)