- Today, we're gonna show you a progression
on how to do a push-up, Brad, if you're too weak.
- That's right, Bob.
As a matter of fact, I used to hate doing push-ups
and now I love them,
and this is gonna be, may help some people out.
- Right.
♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapist ♪
♪ On the internet ♪
Okay, when you're gonna do a push-up, Brad,
you gotta first strengthen the muscles
around the shoulder blade.
- Sure.
- So, we're gonna focus on that first.
That's the first exercise.
And what do you do is lean on a table or bench
and you're actually gonna squeeze
your shoulder blades together
and pull them down towards your pocket.
Think about it anyway. - Yep.
- You can't do it, but you think about it.
- So activate those muscles that do, yeah.
Now this is a model of a shoulder blade
and I'm gonna put this on so you can see now,
Bob, go up and he is gonna arch.
You see the motion of that shoulder blade
is riding right across the rib cage.
It's amazing.
The mobility between the shoulder blade,
the scapula, and the rib cage
and if those muscles aren't adequately strengthened,
you're not gonna have a good base for a push-up.
- Yep. Three sets of 10.
- All right. The second step,
after you can do your scapular push-ups,
we're gonna go to the wall
and bring your feet out a certain distance.
You know, this is easier as you get out, it's harder.
Think about tightening your core
and good posture and good form.
And you're gonna go in like this.
And again, it's easier here.
And then as we go out, it gets more difficult.
Adjust your hands so its comfortable.
When you can do 10 of these and it feels good,
you can relax. - Three sets of 10.
- Yup. Do three sets of 10.
Now, when that's too easy,
you can actually go to one hand
and you might wanna bring your feet up.
- Right, closer.
- And do a one-handed push-up.
This is a really good progression.
I like this.
If you want to take one fingertip over on this side
that can be a good way to start
to kind of get used to it.
The goal will be to get this hand
behind the back and do, again, 10.
And make sure you do both arms.
Otherwise, it'll be an issue.
- Right. - You'll be tippy.
So that's the next step.
- All right.
The next step is a little harder yet, Brad.
So now you're on a bench.
- Yep.
- Something that's solid. - Yes.
- It's not gonna move on you.
And you're gonna go ahead
and do push-ups in this manner.
Keeping your back straight, keeping your butt straight.
- Yep.
- All in the good line.
And again, three sets of 10.
- Yep. Take a minute or so between each set.
- Right.
Give yourself a chance to get your breath back.
- All right, the next progression.
Number four, you're gonna use the floor.
Now, we're gonna go on our knees.
You can use a pillow.
You can use a cushion like I have here,
or you don't need anything
if you're tough. - Right.
- I'm not that tough anymore, Bob.
So I'm gonna, on my knees straight core,
tighten up the abdomen muscles
and just start your push-ups here
and work 'em down and up.
And we're getting a lot more,
shoulders are strengthened from what we did before.
Now, we're working those triceps as well.
Getting the whole shoulder, do 10 of those.
- Three sets of 10.
- Yeah. Relax and do another set and up to three sets.
When you're at that point, we're gonna go to number five.
- All right. Number five are shoulder blade push-ups.
So you're actually gonna get in a plank position
and you're actually just gonna keep the arm straight
and you're gonna move the shoulder blades,
again, together and down, if you can.
- A lot of motions going on there.
You'll be amazed, you'll feel different muscles working.
And, what I always do is I think
about locking my elbows out.
- Right.
- And moving my body up and down
and then the right things happen.
- Three sets of 10.
- Yep. I'm feeling stronger just watching you, Bob.
Number six, the final push-up
getting you into the groove of a GI push-up.
First of all, you're in the plank.
If you look at my shoulder blades,
they're not in the right position
and you'll see. - Right.
Once you get 'em into the right.
- There. So from here,
I wanna think about bringing them down
towards the pockets of my pants.
- That way, yep. - There.
Now I'm ready to- - Now, he's ready.
- There we go. - Try the good foundation.
- Yep. And I'm gonna continue thinking
about pulling those shoulder blades down so I don't migrate
up into this. - Body straight,
elbows are close to the body.
- There we go.
Kelly start made me proud of us, huh?
- Yep.
Looks good, Brad.
- I'm getting tired though, Bob.
- All done.
- Good luck with those push-ups,
work on three sets of 10 of those
and progress as you're-
- You'll get a strong like bull.
- Yes. Strong like bull.
I feel strong.
I don't look strong.
(upbeat tune)