Regardless if you've been lifting for years or if you are just starting on your fitness journey, this is some amazing advice! Very concise and well put, incredibly helpful
Idk if it’s because I’ve been doing them in the T my whole life but I can literally only do multiples of those. Second I try to do the arrow, I do like 1 or 2 before my arms are just like *nope*
The T-formation puts a lot of unnecessary strain on the shoulder joint and rotator cuff, and offers no benefits over using the proper form. There are better alternative exercises for hitting the other muscles groups without the increased injury risk.
@nigh_anxiety proper form is any form that isn't high risk. Do you bench press with your elbows tucked and your hands to your nips? Wider isn't bad. It's different. Medical reasons aside tho. If you have mobility or injury issues then absolutely adjust
@@nigh_anxietyT formation is plenty good in moderation, like any exercise that isn’t high risk. It’s especially good for athletes with already extreme shoulder mobility, like swimmers.
My kung fu instructor made us do this 30 years ago. Never seen anyone else teach this. . . And people argue with me over it. I have a long history of results lol.
One is not better than the other. It hits different muscles. T is more for chest and “arrow” more triceps. Raise your back/core higher while focus on engaging your back, and you hit back muscles. Hit shoulders by almost folding your body and pushing up by your head in like a dive position. There are so many variations of push ups. You’ll never stop learning either. That’s the beauty of it. 😊
No, T's are just objectively worse due to anatomy. Most people can't safely do a lot of T's due to glenohumeral impingement. Before you try, wide pushups are not always T pushups.
T can lead to injures in your shoulders and rotator cuff; the arrow form puts them in a more comfortable position. It is not necessary to have them completely tucked into your torso, you can flare out your elbows a little bit, arround a 45 degrees angle if u want your chest to take more work.
Its alright just keep doing arrow push up everyday to gain strenght. I remember during post covid i can barely do 3 push up😅😂 but now i can do 4/15 with 1 minute rest interval.
Love your info. I used to do equivalent of amateur bodybuilding. Always have the hands under the shoulders... Tis the way 😁 agreed... Also I have a nasty medicine condition that means I haven't been training in about a decade just able to do stretching sometimes and trying to recover and I started using your pull ups technique without the actual pull ups... Such a good one it's helping my pain 😁👍🏻👍🏻
Some addition since I see people really wanna be infromed about this topic. The hands should NEVER be flared out like she showed, that can lead to injuries and she is completely correct on that. The form she shows is very tricep dominant. If you flare your elbows out 45 degrees instead of having your elbows tucked in like she shows, the pushup becomes chest dominant and is also good pushup form, in my experience its easier for a beginner, but it varies from person to person. Make sure at the bottom of the pushup to really go low, it should almost feel like a stretch. That means that youre getting good chest activation. During all pushups make sure to keep your head neutral. Dont look down to towards your hands, but straight at the floor. Make sure to keep the core and glutes tight as she said! To make any form of pushup easier, you can place your hands on an elevated surface, like the side of your bed, make sure that surface is stable, so no chairs, cause it might just tumble over. To make any form of pushup harder, elevate your feet the same as I described above. Here are some pushups progressions in order from easiest to hardest. 1. Wall Pushups 2. Incline Pushups (hands elevated) 3. Knee Pushups 4. Standard pushups (like the 2 described above) 5. Diamond Pushups 6. Decline Pushups (Feet elevated) 7. Pike Pushups (Hips up in the air) 8. Archer Pushups (clapping pushups, these are really for show, wouldnt recommend, but it might feel good to know you can do them) 9. One arm pushups 10. Aztec Pushups 11. Handstand Pushups The last 3 are for people who are really advanced, i wouldnt recommend them for beginners even if you can do them, since there is the risk on injuring your shoulders especially the rotator cuff. Unless you are really advanced and have those muscles trained really well and know exactly what youre doing and what to feel for!
This is a game changer! I have tried and failed at pushups even through my most athletic years and I just tried this method and can do actual pushups, finally!!! This is great because with practice I think i could do the T-shapwd ones too. Will update here. Thank you wo much for this! ❤
This is how a pushup should always be completed .. especially if you train only with bodyweight you will be doing yourself a disservice by not mastering the basic pushup with perfect form.... also this is the best position for join health ...when the elbows flare so does pain
Years ago I learned how to do push-ups by watching TH-cam so I watch a lot of the videos Some of them classics, this right here is one of the best ones trust me
It is soooo much easier in the T formation for those of us that are just starting out and don’t have much strength. I can barely do 3 of the “right” kind of push ups but can do way more in the T formation.
i think the T formation makes u more prone to injury though. if you think strength is not yet enough for a proper form pushup, i think an incline pushup or knee pushup (both with the arrow formation) is a better alternative
My main issue is shoulder pain. I've got EDS, and all variations I've tried for pushups cause a decent amount of pain, not discomfort, pain. When I say I feel like my shoulders are one fart away from dislocating, I mean it. I've got no clue on what to do to even build up to a point where I can do pushups with the assistance of a bench.
As a man, I actually move my hands and arms and even my hips and feet around in all different locations in order to work different muscles. I don’t recommend doing push-ups just one way but instead recommend at least a half a dozen ways at minimum in order to work, different muscle groups, mostly in the arms, shoulders back and chest.
The reason people do the t is because its earlier to start out if you don't do push ups or are just getting started. Even the military requires you to be in a t position. The arrow position is requires more physical strength
But to be clear, it’s not wrong! Think of chest press, some choose a wide elbow press. Each body to their own too, some would say it’s best to truly move the joints in all the possible ROM ❤ just my two cents
Do the 2nd way, otherwise u may get a shoulder injury. Forming arrow shape is too important to do push ups without injury. Place your fingers far so that u will be applying less pressure on your wrist. And the last having a perfect plank position will engage your core as well as maximize your chest gains. Remember 1 perfect push up is greater than 100 sloppy push ups.
That’s not entirely true tho. If your shoulder moves freely in this ROM then by all means use that ROM, I prefer a wide grip push up and chest press It’s not impinging on anything in the shoulder, obviously always be aware of pain or weird feelings.
@@lifeisstillrad9296 wide grip push up is a different thing, I am trying to say that don't keep your shoulders in T-shaped while performing normal push-ups.
@@user-tw2tp9gt1cwhen I do the second way, my elbows crack and it hurts:/ I have never experienced any back pain or anything from keeping my hands wider.
People (men) try to tell me the 'correct' way to do pushups, not realizing how much of a perfectionist I am. I research everything I do, I'm cold & calculated in that manner. They'd tell me "get your a*s out of the air", and I'd just ignore them. I'm skinny, but have a phat a*s; I'm not embarrassed that it shows, and it isn't my problem that others feel the need to comment on it. My 'a*s' isn't in the air, my torso is level with the ground, as it should be. There are a plethora of ways to do pushups, but I prefer the standard. The different styles of pushups are meant to target different areas of the upper body. It's only wrong if it hurts you.
I'm trying to learn pushups , but because my arms are weak im barely able to do them properly, and my wrists hurt after every attempt. Thanks for the video!
See I would have thought the T form is easier because you are using larger muscle groups where as engaging the triceps ( more inward push-up) are smaller muscle groups thus making it more challenging. Thoughts?
Never heard this b4, but Girl! I think you're on to something 😂😂 Love the green marks for Special people like me😂NOT crotch to the floor! I will remember this😂😂
Except most federal agencies and swic, swoc, soccom, etc, do not allow you to do the "arrow" formation push-up but the tee only for the PT/PAT/PFT tests. I wonder why? 🤔
If your wrists hurt during push-ups, it is because your wrists shouldn't be bent. Your wrists are your weakest link. Do push-ups with straight wrists on your knuckles
This is like the best, most concise pushup tip I've seen by far
Totally agree!
This is incredibly helpful, thank you for explaining this so well!
Omg thank you so much for this detailed explanation. The colors on your hand showing where the pressure should be is Brilliant! Instant subscribe
the colours on the hand to explain where to put pressure? Genius!
This was the best short I have ever seen on a proper push-up. Thank you! Great job.
You the first one lve eard to address the wrist pain. THANK YOU!
What's with the guys making rude comments about Meg? She's always posted positive content.
Formations can be swapped around to target different muscle groups.
Regardless if you've been lifting for years or if you are just starting on your fitness journey, this is some amazing advice! Very concise and well put, incredibly helpful
P]
This is the best guide I have ever seen. Its quite obvious sje has instructed many many people before and knows what to look for. Easy follow!
This was actually really helpful. My torn rotator cuff will appreciate not having to take my arms away from the side of my body too.
omg finally someone addressing the wrists!! I'm terrible at push ups w my wrists always giving out, will def try these tips thank you! 🙏🏻
Idk if it’s because I’ve been doing them in the T my whole life but I can literally only do multiples of those. Second I try to do the arrow, I do like 1 or 2 before my arms are just like *nope*
Same!!!
Same. That's how everyone did before youtube influencers. Also, the ripped dude from ATHLEAN-X does T formation too. So, each to his own I guess.
The "T" version is best for focusing your chest
That happened to me too, but as I did the arrow formation more and more, I got stronger faster doing that one than the t formation
same here :/ it also puts more pressure on my elbows
Different muscle groups are focused. Different shoulder mobility ranges addressed. I would recommend doing both
The T-formation puts a lot of unnecessary strain on the shoulder joint and rotator cuff, and offers no benefits over using the proper form. There are better alternative exercises for hitting the other muscles groups without the increased injury risk.
@nigh_anxiety proper form is any form that isn't high risk. Do you bench press with your elbows tucked and your hands to your nips? Wider isn't bad. It's different. Medical reasons aside tho. If you have mobility or injury issues then absolutely adjust
@@nigh_anxietyT formation is plenty good in moderation, like any exercise that isn’t high risk. It’s especially good for athletes with already extreme shoulder mobility, like swimmers.
First video from you I've seen.. subscribed. Thank you!
Best explanation so far ❣️
My kung fu instructor made us do this 30 years ago. Never seen anyone else teach this. . . And people argue with me over it. I have a long history of results lol.
I was always told elbows along your side! It’s easier and I feel more strength/support ! Love the tips
Precise and to the point explanation! Good job!
Lol I thought I was watching Adele doing workout 😂😂😂
😂
THANK YOU! It is a detail that everyone fails to tell you. But this very detail make a world of difference in your push-up ability and progress.
One is not better than the other. It hits different muscles. T is more for chest and “arrow” more triceps. Raise your back/core higher while focus on engaging your back, and you hit back muscles. Hit shoulders by almost folding your body and pushing up by your head in like a dive position. There are so many variations of push ups. You’ll never stop learning either. That’s the beauty of it. 😊
No, T's are just objectively worse due to anatomy. Most people can't safely do a lot of T's due to glenohumeral impingement. Before you try, wide pushups are not always T pushups.
This is something I always tell friends who are newer to exercising but you made it a memorable yet simple cue!
Arrow, not T. Im gonna use that!
Much needed advice thank you ❤
Thank you! Was making all the mentioned mistakes 😂
I always did them in a T and it's waaay easier for me, i have no tricep strength 😬
Same. I've always tried push up the right way to no avail, even if I use my knee
T is good for chest
@@lightning7615It ain't, it's just bad for the shoulders
T can lead to injures in your shoulders and rotator cuff; the arrow form puts them in a more comfortable position. It is not necessary to have them completely tucked into your torso, you can flare out your elbows a little bit, arround a 45 degrees angle if u want your chest to take more work.
Its alright just keep doing arrow push up everyday to gain strenght. I remember during post covid i can barely do 3 push up😅😂 but now i can do 4/15 with 1 minute rest interval.
Love your info. I used to do equivalent of amateur bodybuilding. Always have the hands under the shoulders... Tis the way 😁 agreed... Also I have a nasty medicine condition that means I haven't been training in about a decade just able to do stretching sometimes and trying to recover and I started using your pull ups technique without the actual pull ups... Such a good one it's helping my pain 😁👍🏻👍🏻
Thanks Meg!
Some addition since I see people really wanna be infromed about this topic.
The hands should NEVER be flared out like she showed, that can lead to injuries and she is completely correct on that.
The form she shows is very tricep dominant.
If you flare your elbows out 45 degrees instead of having your elbows tucked in like she shows, the pushup becomes chest dominant and is also good pushup form, in my experience its easier for a beginner, but it varies from person to person.
Make sure at the bottom of the pushup to really go low, it should almost feel like a stretch. That means that youre getting good chest activation.
During all pushups make sure to keep your head neutral. Dont look down to towards your hands, but straight at the floor.
Make sure to keep the core and glutes tight as she said!
To make any form of pushup easier, you can place your hands on an elevated surface, like the side of your bed, make sure that surface is stable, so no chairs, cause it might just tumble over.
To make any form of pushup harder, elevate your feet the same as I described above.
Here are some pushups progressions in order from easiest to hardest.
1. Wall Pushups
2. Incline Pushups (hands elevated)
3. Knee Pushups
4. Standard pushups (like the 2 described above)
5. Diamond Pushups
6. Decline Pushups (Feet elevated)
7. Pike Pushups (Hips up in the air)
8. Archer Pushups
(clapping pushups, these are really for show, wouldnt recommend, but it might feel good to know you can do them)
9. One arm pushups
10. Aztec Pushups
11. Handstand Pushups
The last 3 are for people who are really advanced, i wouldnt recommend them for beginners even if you can do them, since there is the risk on injuring your shoulders especially the rotator cuff. Unless you are really advanced and have those muscles trained really well and know exactly what youre doing and what to feel for!
This is the best instruction video about pushups in the internet. I love the visual aids and wordplay.
This is a game changer! I have tried and failed at pushups even through my most athletic years and I just tried this method and can do actual pushups, finally!!! This is great because with practice I think i could do the T-shapwd ones too. Will update here. Thank you wo much for this! ❤
The T-Formation is excellent for overall targeting and muscle growth.
OUTSTANDING detailed rendition on push-ups. Thankyou
Amaaaaaazing explanation...❤❤
This is how a pushup should always be completed .. especially if you train only with bodyweight you will be doing yourself a disservice by not mastering the basic pushup with perfect form.... also this is the best position for join health ...when the elbows flare so does pain
Years ago I learned how to do push-ups by watching TH-cam so I watch a lot of the videos Some of them classics, this right here is one of the best ones trust me
THANK YOU for the visual on the palm! Game changer.
Thanks! I sm back to workout after 7 years. This will help me build up my strength!
It is soooo much easier in the T formation for those of us that are just starting out and don’t have much strength. I can barely do 3 of the “right” kind of push ups but can do way more in the T formation.
i think the T formation makes u more prone to injury though. if you think strength is not yet enough for a proper form pushup, i think an incline pushup or knee pushup (both with the arrow formation) is a better alternative
Absolutely brilliant. Thank you🫶
Partial reps is actually a really good exercise, increasing time under tension
Right..but that beginner push up has a very clear explanation, it is just doable! and way easier that the one you propose.
Love your advice
Youre absolutely amazing. I never could do pushups, even tho im not even THAT weak. This makes so much sense. Than you.
The one about the wrist is totally new for me ty.
🥰Gorgeousness 💞
This is the first time I've heard this advice. I'm going to give this a try. Thank you.
Excellent demonstration and breakdown.
Thank you!
I always hate to do push ups because it hurt so much. Now i know why
My main issue is shoulder pain. I've got EDS, and all variations I've tried for pushups cause a decent amount of pain, not discomfort, pain. When I say I feel like my shoulders are one fart away from dislocating, I mean it. I've got no clue on what to do to even build up to a point where I can do pushups with the assistance of a bench.
As a man, I actually move my hands and arms and even my hips and feet around in all different locations in order to work different muscles. I don’t recommend doing push-ups just one way but instead recommend at least a half a dozen ways at minimum in order to work, different muscle groups, mostly in the arms, shoulders back and chest.
Push ups is for mainly chest secondary is trys and front shoulders delts plus it helps u get you're core strong
Yes thank you, i needed this!!!!!!
The reason people do the t is because its earlier to start out if you don't do push ups or are just getting started. Even the military requires you to be in a t position. The arrow position is requires more physical strength
But to be clear, it’s not wrong! Think of chest press, some choose a wide elbow press. Each body to their own too, some would say it’s best to truly move the joints in all the possible ROM ❤ just my two cents
Yeah my les mills instructor told this. It targets different area 😄 both are okay
Just use push up bars to go easy on the wrist plus you get deeper range of motion.
Informative ✅
Do you have advice for training exercises to be better at arrow push ups
T formation gets you a deeper stretch and an overall better isolation in the chest. The arrow is only for isolating your tri's
love her. she is ms. progression
Wow thank u 🙏🏾
Holy shit, those forearms are looking good at close wiew.
Thank you for pointing me in the right direction. 🎉
Amazing your exercise workout, I like it 👍
Ooohh thank you so much for all the information ℹ️ I subscribed immediately
thanks dear 🙋🏻♀️ it's more easier to do the push up 👍👍
This woman helped my form more than any bro.....
This is actually a lot harder for me and my elbows, I much prefer the first way!😅
Do the 2nd way, otherwise u may get a shoulder injury.
Forming arrow shape is too important to do push ups without injury.
Place your fingers far so that u will be applying less pressure on your wrist.
And the last having a perfect plank position will engage your core as well as maximize your chest gains.
Remember 1 perfect push up is greater than 100 sloppy push ups.
Keep doing 1st method if you don't like your shoulders
That’s not entirely true tho. If your shoulder moves freely in this ROM then by all means use that ROM, I prefer a wide grip push up and chest press
It’s not impinging on anything in the shoulder, obviously always be aware of pain or weird feelings.
@@lifeisstillrad9296 wide grip push up is a different thing, I am trying to say that don't keep your shoulders in T-shaped while performing normal push-ups.
@@user-tw2tp9gt1cwhen I do the second way, my elbows crack and it hurts:/ I have never experienced any back pain or anything from keeping my hands wider.
People (men) try to tell me the 'correct' way to do pushups, not realizing how much of a perfectionist I am. I research everything I do, I'm cold & calculated in that manner.
They'd tell me "get your a*s out of the air", and I'd just ignore them. I'm skinny, but have a phat a*s; I'm not embarrassed that it shows, and it isn't my problem that others feel the need to comment on it. My 'a*s' isn't in the air, my torso is level with the ground, as it should be.
There are a plethora of ways to do pushups, but I prefer the standard. The different styles of pushups are meant to target different areas of the upper body. It's only wrong if it hurts you.
Wowwwww.....DETAILED.....helps alot
I love that V formation 💥❤️🔥
This was really good advice
Thanks for the hand placement tip
Amazing explanation ❤ thank you so much ❤
I'm trying to learn pushups , but because my arms are weak im barely able to do them properly, and my wrists hurt after every attempt. Thanks for the video!
Ill try that hand thing out, I always would get pain after doing some sets
That arrow push up is so difficult tho for begginers, you gotta train your arms separately to be able to lift yourself from that position
These are some great tips!
I was always wondering if was doing it ok, thanks for this video
chaturanga dandasana got u covered
See I would have thought the T form is easier because you are using larger muscle groups where as engaging the triceps ( more inward push-up) are smaller muscle groups thus making it more challenging. Thoughts?
Very detailed amazing video thanks
BEST explanation ever!
This is so helpful!
Ima try this ive never understood the keep ur elbows by ur side till i saw this lol great video!
Why is T formation so much easier than Arrow?
I agree
Because your triceps are weak af
(Mine are too)
THANK YOU !!!!
With all due respect, what a tremendous physique
Perfectly explained 👍 💪
‘Arrows to the nips’…I will definitely remember that 😂 thank you
Never heard this b4, but Girl! I think you're on to something 😂😂 Love the green marks for Special people like me😂NOT crotch to the floor! I will remember this😂😂
Very good explanation. Immediate like and sub.
Except most federal agencies and swic, swoc, soccom, etc, do not allow you to do the "arrow" formation push-up but the tee only for the PT/PAT/PFT tests. I wonder why? 🤔
I want to know if the positioning of you hands (narrow and wider) targets different muscles?
I've been doing push ups with wide T for more than 40 Years!!
Never had a problem.
Never had an issue with shoulders.
Unless i do ill never change.
T formation has always been way easier for me. I maxed out a couple years ago a 1k per day with sets at 90.
Diamonds and handstands. GO NAVY!
I mean those 2 forms also target way different muscle groups tho. Either chest and shoulders for wide grip or triceps for closegrip
Girl, you're just GORGEOUS
If your wrists hurt during push-ups, it is because your wrists shouldn't be bent. Your wrists are your weakest link. Do push-ups with straight wrists on your knuckles