okay it's time to discover the three most effective push-up exercises this video will
cover must-know details techniques and tips everyone needs to know we're going to assume
you've already unlocked the absolute basics and have a foundation level of body weight strength
once these become a warm up you're ready to level up with variation let me teach you the best way to
begin your one arm push-up journey the best way to get better at one arm push-ups is using an incline
during the entire set i'm aiming to keep the elbow pinned in close towards my body the real challenge
is controlling the trunk rotation by creating full body tension the secret for successful one
arm push-ups is creating maximal stability you can see that i've got my legs straddled wide
apart and i've also got the free hand gripping onto the back of my leg to increase full body
coordination i'm doing my best to align the body forwards keeping the torso tracking straight ahead
form quality and full range of motion must be the number one priority only when capable of
performing multiple sets of five to eight reps at a given height should we consider going lower
of course bodyweight 101 suggests that the closer we go towards the ground the more of our
body weight that we're actually pushing making the exercise harder and you getting stronger
don't make the mistake of rushing progress if the body has to twist arch and cheat
the scapular stability required for one arm push-ups is ridiculous these are insanely tough
if the stabilizer muscles surround the shoulder aren't doing their job this is going to be an
impossible exercise to pull off one arm push-ups are highly specific requiring direct focus in
order to truly master think of the floor one arm push-up as a display of strength and a long-term
goal if you're still working towards it now don't get me wrong archer push-ups are a fantastic
exercise but they're not 100 optimal in this context you can't emulate the exact recruitment
the exact balance and the specific motor pattern with bilateral support most people
are going to see faster gains by putting effort into elevated one arm training you'll
increase unilateral strength and build specific scapular control for proper one-arm push-ups
in addition to decreasing side-to-side asymmetry get ready to master the exact single arm mechanics
that we need to improve are you ready for an increased challenge on two arms this exercise
is an absolute must pseudo planche push-ups are incredibly effective when you're training at home
with no equipment these are basically push-ups while leaning forward simple but
not easy get ready to feel absolutely fried in the upper body especially the anterior deltoids
difficulty is scalable for all levels from budding beginner to adapting advanced
let's jump into the best technique for pseudo planche push-ups with the scapula
we want to retract on the way down pinching the shoulder blades together and then as we push up
we want to spread the shoulder blades apart into protraction moving on to the elbows we
want to get a complete lockout straight elbow every single time and we also want to do external
rotation at the shoulder to enhance that full body stability and set standards for ourself
which is very important of course when it comes to calisthenics best practice is going from an
anterior pelvic tilt to a posterior pelvic tilt squeezing the glutes squeezing the legs getting
that full body tension and it's going to translate very nicely into those upper body gains most
people make the mistake of returning to a push-up support during their reps this has to be avoided
instead the shoulders should be moving up and down in a relatively vertical manner it's surreal how
challenging but effective bodyweight exercise are when you apply the correct methods and mindset
keep yourself accountable with a form which is personally demanding to reap the full benefits
of pseudo-planche push-ups the pipe push-up is a serious strength and mass build-up
no worries with calisthenics mate we're training all of the upper body pushing muscles involved in
overhead pressing keeping the body weight shifted forwards is going to make or break the excess
you must avoid a common cheat which is shifting the weight backwards using the legs to offload the
body weight so how far apart should the hands be for pike push-ups well it depends don't you hate
that answer when it comes to fitness a narrow grip is going to emphasize the tricep muscles
a wider grip is going to use more shoulders especially the anterior deltoids
if you're interested in bodyweight strength training advanced calisthenics requires tucked
elbows so tuck the elbows we must take your pipe push-ups to the next level by elevating
the hands and the feet the head is now able to go below hand level these are seriously effective
make sure to extend the arms and open the shoulders in one fluid motion lastly don't
forget to shift the weight forwards on the way down to keep these honest hard and effective
these are timeless push-up variations because they allow long-term progress from beginner to
advanced we're covering both the horizontal and vertical planes of movement for complete
calisthenics development out of the three push-ups shown today which one is your favorite and why
drop a comment below alright everyone that's it for today go to fitnessfaqs.com and download our
at-home calisthenics programs otherwise watch another video and i'll see you over there