Grind Style Calisthenics R.T.O Push-Ups
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- เผยแพร่เมื่อ 5 ก.พ. 2025
- The classic rings turned out (R.T.O) push-up is a great way to place some extra emphasis on your chest without the joint stress typically associated with chest flys.
Get started on the Grind Style Calisthenics workout here: (Month 1): cutt.ly/xzQE1Rh
NOSSK Suspension straps: bit.ly/33nlhKq
Hey Matt, I got my Nossk straps a couple of months ago now, down in Brisbane, Australia. G’day! Anyway, I was a good 35kg overweight, and I’m also a 58yo with a few medical issues. So, slow and steady has been the rule of the day. Your principles of Micro-workouts and grind-calisthenics have been the ideal methods that have greatly helped me make positive progressions in regaining my health and achieving weight loss. Thank You.
Fantastic Andrew, you've certainly got the right idea going there. I look forward to your future progress.
RTO push-ups are my current favorite exercise for chest and especially front delts. IMO they're slightly harder than archer push-ups if you keep the rings turned out for the whole movement.
A lot of folks still hold off on getting a suspension trainer because they are stuck trying to find out "which is better, rings or suspension trainer ". The thing is, rings are suspended and you train with them. The other and more important thing is, when the question was first proposed, the TRX was new and it definitely didn't suit what one could do with a double strap system, like the Dual Pro NOSSK or a plethora of other similar trainers out today.
I sincerely hope people see this and realize, handle or ring, it's only personal preference now, with minor exceptions, and they need to just buy one and get started. Each has pro/cons, but for the price of a gym membership, or a home gym setup, anyone could buy both and still save tons of money.
So true Wes, overall it's all gravy and it probably won't matter all that much one way or the other unless you're a total suspension snob like myself.
It's also a great way to hit your biceps in a new/weird way by 'pushing' with the biceps. Feels great!
At which stage of the exercise do you feel your biceps?
@@kalash_nikov most likely at full stretch
@@seekerofknowledge6595 Literally only as a "stretch" you will never engage the long/short head enough with this exercise for it to be an effective way to build bicep mass. Literally just do chinups you're in a squat rack already brother (not specifically towards you just in general)
These short videos are 'gold'
Great, today was pushup day, so now I have to wait three days to try this!
Interesting, gonna try it today. Having a shoulder issue to fix, ring flies are a pain at the moment.
This is the opposite of how I learned RTO push up on rings lol
Can't wait to try these when the Nossk trainers come in!! 🙏🏼 Thanks Matt! 🙌🏼
Fantastic trainer and a great company...you will love it. Great quality and unlimited versatility.
Great company, great customer service, love my trainer and enjoy using it anywhere. I left them a 5 star review on their website even. You'll really enjoy just how fast and easy it is too. Congratulations on your choice!
I like it!
Nice vid! Any reason to not perform the entire movement with hands palms up rather than rotating them to palms down as you push out?
I'd love to know too!
I do them on rings suspended just off the ground (so like a regular pushup position) and keep the RTO position throughout. It's an absolute chest burner and really works your core and shoulder stability.
Second slide here instagram.com/p/CAOAVtCp2S5/ is me doing them last year 👍🏻
Not really, although you'll probably run into the limitations of your wrist movement as you progress to having your hands lower on your torso.
Matt when will a new microworkout come ?
in about 10 minutes, sorry, recording schedule got thrown off today
@@RedDeltaProject I saw the new videooooo ...loved the pulse concept....thanks for making me love fitness❤️❤️❤️❤️....I respect u Matt❤️
Hey, off the wall question here, but I was wondering about some muscles that don't seem accessible to bodyweight-only movements, although I'm probably wrong.
For example, it's clear that various push and pull movements fully stimulate the chest, front delts, back and rear delts. But how can we target side delts (where bodyweight seems too heavy to use) and hamstrings (I can't think of a practical configuration for a leg curl type movement)?
Thanks!
believe it or not, the major BW movements are still great for the side delts as well. It's not necessary to focus on that area, as it's not like anyone has ever had a set of delta that looked like it had an indentation down the middle due to a well developed anterior and posterior delt but nothing in the middle.
The suspension Y-fly is also a great way to place some emphasis in that area. Here's a video on why it might just be more effective than the standard shoulder raise DB exercises:
th-cam.com/video/l9InSRsjRto/w-d-xo.html
BW only delts can be done with Reverse Pushups with elbows. Regression is in a corner of a room, leaning against the wall, elbow on each wall and with the scaps depressed, push yourself out of the corner. This will also hit the traps. Progression is the same but from the floor as you slowly work on strength.
Also, T Plank Turnouts. From a T Plank position (preferably with elbow on ground), with one foot spread out in front (not on top) of the other, for stability, slowly turn your body down toward the floor until chest is facing it, then carefully reverse. Regression to build up strength and stability, can be done on knees. Progression is with feet closer together. HOWEVER, be sure to build up properly before progressing, so you can learn stability. If you're unsure, don't do it. Never do anything you aren't sure of.
The best and my favorite is:
Overcoming isometrics. They can work amazing here. Stand in the doorway and press the back of your hands (keep the wrist stiff) against each side of the frame. Try to push the doorway apart for 5 - 10 seconds. Progression is 20 - 30 seconds, then 45 - 60 seconds. If you don't have the need to "find your 'happy place'" after these, you're sandbaggin'.