- What's up?
It's Chris Heria.
Welcome to another vlog.
Today, I want to show you an exercise
that does not belong in your workout routines,
and I'm gonna be showing you some alternative exercises
that you can do that are gonna be more effective
for building muscle and engaging the same muscle groups,
and the exercise that I'm referring to is
the dive bomber push-up.
Let me do a couple reps to show you what it looks like.
♪ Heria music ♪
All right, so there we have the dive bomber push-up.
Now, this exercise is good
for warming up your shoulders,
stretching out your lower back, and your hamstrings.
Basically, it's a good exercise for warming up,
but it's not a good exercise for building muscle,
especially when there's more effective exercises
with a larger range of motion
like the push-up and pike push-up.
Now, the dive bomber push-up is a compound exercise
that incorporates multiple muscle groups,
emphasizing mainly on your shoulders,
chest, and your triceps,
but because of the position
and range of motion of this exercise,
you're actually not efficiently working out any
of these muscle groups.
Because you're not in a full pike position
or in the optimal push-up position,
you're never gonna properly overload those muscle groups
or even give them the full range of motion
to fully engage the muscle.
If you're trying to use the dive bomber push-up
to build your shoulders and your chest,
you're better off replacing this exercise
with variations of the push-up and pike push-up.
These two exercises and their variations
are gonna be way more effective
at overloading your shoulders,
your chest, and even your triceps
with a full range of motion as opposed
to a portion of that motion with the dive bomber push-up.
Not only are these exercises gonna give you
way more strength and muscle,
but they're gonna progress your fitness level
and directly transfer you into harder exercises.
For example, once you've master the dive bomber push-up,
there's not gonna be another variation
that's gonna increase the overload
or the difficulty of this exercise.
On the other hand, the pike push-up
and the push-up has many variations
that you can progress through
that will increase the overload as well as the difficulty.
In fact, even the easiest progressions
of these two exercises are gonna be more effective
than the dive bomber push-up.
So, with that said, I'm gonna show you four variations
to these two exercises,
and how their variations will progress your strength
and overload your muscle,
starting from the easiest progression to the hardest.
So let's start with pike push-ups
to emphasize on your shoulders,
and remember, to get this routine on your phone,
make sure you've downloaded the Heria Pro App
in the App Store or Google Play Store.
Open up to the YouTube section,
and you should find this routine,
and you're ready to get started.
So let's get into the first exercise, pike push-ups.
I'm gonna go for 10 reps
to show you guys what it looks like.
So let's start in a push-up position.
You're gonna walk your feet all the way up
until your shoulders and your hips are stacked,
and then you're gonna come straight down
with the crown of your head, come back up.
♪ Heria music ♪
All right, so there we have pike push-ups.
So the first thing that you're gonna notice
with these pike push-ups is the pike position.
You're stacking way more
of your body weight onto your shoulders
versus the dive bomber push-up position,
and in this position,
you're overloading your shoulders way more
in a way more effective angle,
and doing it this way is gonna build way more strength
and muscle for your shoulders,
and this is just the first progression.
Once you've mastered this exercise,
you can apply the same form
and strength that you've built
to the next harder progression,
which will be the elevated pike push-up.
Let me go ahead and do 10 reps,
and show you what that looks like.
You put your feet on an elevate surface.
Again, you want to pike up.
Put the majority of your weight onto your shoulders,
crown of you head down, pike.
♪ Heria music ♪
All right, so there we have the elevated pike pushups.
By elevating our feet,
we're putting even more weight onto our shoulders,
which would be the equivalent of adding more weight
onto a bar when doing a shoulder press at the gym,
and once you've been able to master these,
you can then translate the strength
and form to the next harder progression,
adding more overload onto your shoulders
with handstand push-ups against the wall.
So let's go for 10 reps.
♪ Heria music ♪
All right, so there
we have handstand push-ups against the wall.
Again, we're just going up the progressions,
and continuing to increase the overload onto your shoulders.
Once you can do handstand push-ups against the wall,
with the right training, you'll be able
to take that strength and form
that you've gained and be able
to do them freestanding,
and doing freestanding handstand push-ups
will apply your entire body weight onto your shoulders
as you won't have the assistance from the wall,
as well as the balance,
and doing the handstand push-ups off the wall
will also require a lot more stabilization muscles
to help you balance as you go up
and down on your handstand push-ups,
so let's go for 10 really quick.
(soft electronic music)
♪ Heria music ♪
All right, so there we have
a quick 10 set of handstand push-ups.
Now we're gonna move onto the push-up variations
that will build muscle and strength
for your chest and your triceps as well,
and the first exercise we're gonna start off with,
which is the easiest progression,
is gonna be incline push-ups.
I'm gonna go for a quick set of 10.
Let's get it.
You want to make sure that your whole body is straight
from your toes to your shoulders,
and you want to come down, keeping that same form,
to your chest, and then back up.
♪ Heria music ♪
All right, so there we have incline push-ups.
If you're having trouble with push-ups,
you should actually start off
with the incline push-up.
Being in this inclined position is gonna alleviate some
of the weight and overload
that you're applying to your chest
by keeping form and increasing the volume,
but still effectively engaging your chest
and your triceps with a great range of motion,
and remember, the higher your hand placement is,
the easier it's gonna be,
and the lower your hand placement is,
the more weight you're applying onto this exercise.
Now, once you've mastered this exercise,
you're ready to take that strength and form,
and apply it to the actual pushup,
so let's get down on the floor
and do 10 push ups.
(soft electronic music)
You want to be straight again from your toes
to your shoulders, come down,
keeping the same form, all the way down, all the way up.
♪ Heria music ♪
All right, so there we have the push-up.
If you'd like more instruction
on how to do the perfect push-up,
then check out my video "How to Do More Push-Ups."
Now, one thing that you'll see
and feel from doing push-ups is
that your body weight is always on top of your arms,
and your lower body is never drooping down,
giving the push-up a way better angle
and position for engaging your chest
and your triceps than the dive bomber push-up.
Now, once you've mastered the push-up,
you're ready to take that strength and form
to the next progression,
which is gonna be elevated push-ups,
elevating your feet from a push-up position,
and that's gonna apply more weight onto your chest
and your triceps, so let's go ahead
and go for 10 reps.
So you want to keep perfect form,
your whole body straight, come all the way down
as low as you can, come right back up.
Now, if you wanted to increase the difficulty
and emphasize more on your triceps,
you can always go for diamond push-ups as well.
All right, so there we have it.
I'm gonna show you guys another progression
that's gonna continue to increase the difficulty.
That's gonna be explosive push-ups.
Now, once you get into these,
explosive push-ups are gonna give you tremendous strength
and power, but you can't get here
without first working your way up the progressions.
So if you're first starting to learn explosive push-ups,
you can always do them flat on the ground
in a normal push-up position,
and of course, to take it a step further
and apply more weight onto your chest and triceps,
you can do them elevated,
so that's what I'll be doing.
Let's go for 10 reps.
Want to go all the way down and explode.
All right, there, we have the explosive push-ups,
and it doesn't end here for either
of the two exercises, push-ups or pike push-ups.
There's many other variations
that you can continue to progress,
building more strength and muscle,
like full-planche push-ups,
90-degree push-ups, and a lot more advanced exercises
that directly stem from these two exercises
and their variations.
So, with that said, if you were doing
the dive bomber push-up in your workout routine,
replace them with these exercises instead,
and leave the dive bomber push-up in your warmup.
It's still a good exercise to warm up your shoulders,
stretch your spine, as well as your hamstrings,
but it's definitely not optimal
for building strength and muscle,
or even reaching hypertrophy.
So thank you guys so much for watching.
If you learned something or you liked the video,
then definitely smash that like button.
Leave a comment down below.
Let me know what you want the next video to be about,
and share this video with a friend
that's still doing dive bomber push-ups
in their workout routine, and of course,
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In fact, I just dropped a brand new track
called "Hold Me Close."
Here's a preview of what it sounds like.
♪ When it went wrong ♪
♪ When you thought it was nothing ♪
♪ I couldn't wait to prove you wrong ♪
♪ Now I'm already stunning ♪
♪ Want to put me on, had to cover the budget ♪
♪ Now you want to get along ♪
♪ 'Cause he don't want to touch it ♪
♪ Now you know that I'm the one ♪
♪ Ain't questioning nothing ♪
♪ You never have it on, turning nothing to something ♪
♪ I had to guess that I'm going ♪
♪ Ain't got no time for discussions ♪
♪ I had to guess that I'm going ♪
♪ Ain't got no time for discussions ♪
♪ No, 'cause I ain't trying to play those things with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't trying to trip every day around you ♪
♪ Around you, no, no ♪
♪ Said I ain't trying to play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't trying to trip every time around you ♪
Smash that like button, guys.
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