"time under tension" i've never heard this phrase before although i do incorporate that principle into some workouts already, but without thinking about it in those terms. I think that sentence is probably the simplest and best advice i've ever heard! my new mantra!!!
Eхcellent Produсt!! Couldn't get any better than twitter.com/8b6b6d660754e72ab/status/742668391975096320, great job ОN. I've gonе thru 2 tubs and have gаined 20lbs of musсle. Its miхes good and thanks for the updated scoоoop, waу easier to add tо a shaker nоw. 9 Tiрs fоr Building Muscle w Push Ups
jim o'neill time under tension, very important for weight lifting too. those people that just blast out half assed reps and just increase the weights to do a quick first few half assed reps don't know what they are doing, if you pick a weight where you do the movement in a slow stable manner, tense up of the end of the rotation, fly or extension or whatever motion and go back to start position in a stable controlled manner, you will get a lot more gains, in both size, and strength.
I touch chest and nose to floor to make sure I’m all the way down. Along with tension, you also can change tempo. Sometimes I do them 5-1-1 (5 count lower, hold 1 second, press back up 1 second). Then you really have to focus and keep breathing. Love your channel, vids, and tips. Have an awesome day!
Great video - love the emphasis on the tension over the # of reps. I have way too many friends who drop and bang them out like a race.. been telling them for years that they're wasting their time.
This dude knows his shit 100%. Its all about King Tut I tell my friends. Time-Under-Tension (TUT). Thats why weight selection really isn't important but one will need a weighted chest for progressive resistance eventually. Freakn great video!
+Yeshua Yahushua until you force them to do it right and then watch them claim it's wrong cause they weak little gi... nah that's disrespectful to little girls, but seriously I did rangers in jrotc and we knew how to do them right... no obtuse angles down or up when you stop, but of course guys that did wrestling kept claiming they could do more pushups and we had army guys come to our school during lunch who gave away stuff for push ups so they thought they did them right even though they dipped there hips and then never ever even hit 90 degrees then say beat that.... I get down do an actual push up and say just did.. they don't know how screwed up those I'm not calling them pushups things are, nor do you gain any muscle from such garbage as they just wanted to claim themselves as capable w/o doing the work. Some people know how great real pushups are for building muscle while some people do those .. things instead and ruin pushups reputation from great workout asset to you will stay skinny if you do these just skip them..... I don't know man it is just sad how wrong people are when you can utilize this for free.😢
Mathieu Comarmond I like to put my forearms in a spot between my nipples and belly button and do the pushups really fast with my feet on the top of something. Breathing while going up and really expanding your chest can help you get more done as CO2 levels increase in the muscle tissue and blood, basically smothering them of the oxygen needed to be persistent. You need a fast heart rate to do this, otherwise you will probably burn out.
I was at the beach and was challenged by the life guard to a pushup contest. This guy was ripped, great shape but was not able to do 20 slow pushups. This was when i realized that my doing slow and pause pushups. I am 64. Thanks again.
Rep chasing amd bad form is huge with calisthenics. These tips are awesome once you fully understand them. Utilizing Deficits or increasing the ROM is also magic. I pull two benches together at the park and my chest goes way below where it would beif I did them with a floor right under me. More rom than you can get even with dumbells or machines
Just rewatched this one for a refresher. Keep my technique in form and revisit the theory behind the exercise. Remains among the best push up lessons out there. Would give it another like if i could.
RedDeltaProject So do I just go each time until i cant stop? what range of pushups should I be doing each set? Also should each set have a similar amount of reps? How many sets should I do? Sorry about all the questions.. :p
Time under tension and pause pushups are my most favorite. I love the impossible pushup. My best time is 2 min 15 seconds down and up. Thanks for your videos.
So true. usually 100 pushups takes rhythm and momentum to do. With rhythm and momentum theres a lot less tension so you're waiting your time. Good way of putting it
Hey, Matt! Quick question, friend: I've been working out for about a solid month now. I started following a simple upper body-weight cycle 3x a week, then lower body-weight 3x a week. I was doing fine, nailing both regular and decline push-ups. Struggling with chin-ups (and pull ups, of course) but that's part of the progress as I need to acquire more strength. Nutrition is going better than ever, I'm being able to diet and eat healthy with wisdom and not a lot of stress! Am DEFINITELY seeing results. Gaining definition and definitely put on a little mass! I was super stoked to find your channel, I appreciate your wisdom and tips so much so I started putting them into practice as of last Wednesday. By then, however, my muscles were definitely tired. Push-ups were no longer as consistent, couldn't complete all reps like before, but I truly focused on form, breathing and PTR. I decided to give my body a two day rest. Saturday was an awesome day! For the first time in a while I actually felt chest and arms burning for real! Felt happy as hell. Rested on Sunday (been working out 6x a week, I know that sounds like a lot but I promise you I don't go n*ts, I just happen to have a lot of spare time, am battling social anxiety and depression so I'm doing my best to get back on my feet as I try to make the most of it.) My question is: should I stick to this routine I am slowly starting to build for myself and give my upper body more days of rest, maybe 2-3 days? Since I am focusing more and more on everything you've listed here, should I worry as much about not doing as many reps as I did before and just, quite simply, "trust the progress"? Sorry for the long question and thank you SO much for your time and tips, man, you have NO idea how important they are to me. All the best from Brasil! BTW - push-ups keeps failing because of my forearm. They by far feel most of the fatigue. Specially in my left arm, I am right-handed.
Yo Joaquim! You're killing your training hard-core. Massive respect for you! I would just keep roll'n with what you're doing now. Seems like it's working for you. Rule #1 of having an effective game plan is keep with the plan when it's being effective. If/when things grow a little stale, then look to make some changes. Till then keep crushing it!
Oh, man! Roger that. Thanks a lot! I've been watching your vids before my workouts whenever possible so I can start getting into that zone. I've been really happy ever since I started training. Thank you so much, Matt. Have a great weekend.
Hi Joaquim, Hope you're keeping up with the training. You make a good point. When life's getting us down and things are getting out of control, one thing we can control is our workout. The benefits are amazing. You not only look better, but just as importantly feel better. I literally get a natural high 30-45 mins after a workout. Working out helps me take control in other aspects of life. Nutrition, sleeping and planning to name a few. Having this routine which I enjoy makes me approach all the things I have to do in my week in a more organised way. Good for stress too. If something's bothering me I find I work out harder. Better than sitting around worrying. Its a powerful life tool. Keep it for life. If i'm getting bored of working out regularly I go lighter for a week. I've heard having a light week is beneficial every six weeks or so. When I return to my usual routine i'm more energized and go stronger. All the best with your progress. By progress I don't necessarily mean getting bigger all the time. Just maintaining what you've got is an achievement in itself. There have been times when I've not been able to be consistent with my workouts and I've seen my gains and general mood decline. Good news is when you get back on track you rebuild pretty fast because your body remembers from all the work gone before. I see it as a relationship with a life partner: yourself.
This guy named Mark Stockly who watches your videos referred me to your channel. I watched this video first bc push-ups and varieties of them I have struggled with doing a lot at once. However I have always done them slowly and not really fast half push ups. I’ve seen people swear by not extending the arms and don’t touch the ground. I just never feel that was getting the most out of it. You confirmed how I’ve felt about it. Adding tension to your muscles by squeezing everything you said while you do it is something I’ve never heard until you said it. Makes perfect sense. Right now as I have been doing them, (slow deliberate all the way down and up) with my hands just outside of shoulder width I can do 15 but that’s not to failure. However with 20 second breaks in between each set of 15 I can go to around 55-60. What you are saying I’m sure I’ll be able to do less before failure lol. Can’t wait to try it. Also I’ve always held my breath doing push-ups until recently and I have noticed that since doing that I can do much more. I appreciate the content. I’ll be watching a lot more of your videos. I need help to know how to plan my workout days. Like for example, pull techniques one day and push the next. I don’t know some of what techniques target what except the obvious (Curls bench ect). Monday through Friday I’ve been lifting weights and doing some cardio then basically resting on the weekends. I seen though that we are supposed to do push ups every single day. Just didn’t seem right though if you are weight training too but idk. Any advice or videos on this would be extremely appreciated. Thank you and I subscribed and clicked the bell!! You seem like you know what the hell you are talking about!! 👊🏼✊🏼
Welcome LPowell and give my thanks to Mark for the referral. tbh, I just train whatever muscle groups I feel like for the day. I gave up having a dedicated weekly plan and it was one of the best things I've done for my training. Always reminder the goal isn't to do a routine, or even to work hard. Instead the objective is to push the muscles to a higher level of performance. That's hard to do if you're tired and worn out, so training too frequently can hold you back. But then again if you can push yourself to a higher level several times a week, I see no reason to hold back in your training frequency.
@@RedDeltaProject Thank You. I’ll sure tell him! I would like to get bigger however if I could trim fat off and define my muscles, I would rather be stronger than to look big vs only looking strong and just be big if that makes sense lol. With how I’ve been working out I can see some muscles in my back that I haven’t seen in many years and gained a little size in my arms but I can literally feel myself getting stronger. I’ve been pushing to failure before I stop each exercise but not doing crazy weight or anything. Other than bands I just been using my body weight and 25 and 30lbs dumbbells. But going to give myself a little more time to recover since I’m going until failure in All my workout exercises. I’m very excited to learn as much as possible from you. Thanks For the Reply. Stay safe and Be well 👊🏼✊🏼
I've been getting more tension by placing my hands lower than my chest or/and higher than my head. rather than in line with chest or shoulders. Try it guys. simply do your push ups with your hands about a hands length lower than usual. Thank you RDP, all your videos have helped!
Thanks Adrian, yea those "low" hand placements are great! try doing them with the fingers pointing to your feet while placing your hands on a ledge. Really nails the pecs!
Ok this is great information. Questions: Is there a different style of push-ups recommended for females? And for beginners how many reps would you recommend to start building form or muscle ? Thank you
Not that I can tell. I've always trained people based on their fitness level and ability not so much on gender or even age. it's more important to understand how to progress your pushup so you can make it easier or harder to suit your personal level of fitness. Convict Conditioning is a good place to learn how to do that (goo.gl/IyTt3F)
I mean not just push ups but in all excercises going slow and pausing is quality over quantity. Thank you for the video . I am begginer and i m trying calisthenics but i have no strength yet and pretty begginer been doin some coreworkout and some body fats workout for around a week. Lets see where it goes .
Good observation. Strength is strength and many principles and ideas can be applied to several techniques. These also work great for pulling techniques too.
We have a pull up bar out back of work. My boss, former Marine, was giving me a hard time because I can only do four chin ups. He told me I was doing it wrong and he’d correct my form. That changed when he saw me do it. My form is good, I just go up and down SLOWLY. He gave it a shot and couldn’t do two the way I do. Was he doing it wrong? No, I don’t think so. He has great explosive force, especially for as big as he is (6’5”), but his endurance isn’t great, and he’s come to realize that. He can sprint great, but suffers long distance. I’m not sure, but I think it may have something to do with him doing h.i.i.t. almost exclusively. To conclude, we both learned a little something, and he’s been working on his endurance.
I waited for this person to tell everyone that don't do competition. its all about strength and fatigue. thank you man. appreciate it. thumbs up, but tell me how to do more chain up's???
I took a notebook and wrote down most everything you recommended. I am 42 yrs old and ready to get married in June. I am probably 40-50 lbs overweight. When I try I can melt lbs. so I hope this helps. I feel like nails are being driven into my coffin everyday-Just achy and sore and exhausted all the time. I am a pastor and I am on the phone and in the chair or car or hunched over my desk and books everyday and computer. I will let you know how I do. Thanks, Brian
I do hope this helps a lot Brain. Drop me a note at RedDeltaProject@gmail.com and let's see what we can do to get you in the best shape possible for your wedding!
this guy is on point... i seen a chuck norris video.. chuck norris sai he aske bruce lee how many push ups do you do.. bruce replied... idk.. bruce rplied- i dont start counting till it starts to hurt,... // so #'s dont matter.. tension.. when you feel your body is stable and you are pushing the earth away from you... thats when you are doing a push up...
good advice, chasing numbers devalues this as a quality strength building exercise. I've rediscovered this recently and fell back in love with the humble push up. quality over quantity, kissing the baby etc makes all the difference. one thing I've wondered is , what would be of most benefit as a progression for explosive style push ups ? the number chasing cry for help style push ups, which are inevitably performed faster to reach the larger number or the convict conditioning style push up ,which is performed slower ,enhancing time under tension
You can use any progressive push up as an explosive movement, but most people stick to the classic "military push up". Rep ranges are best to be kept fairly low like 3 or six to optimize neural output. There's a much better explanation in Paul Wade's Explosive Calisthenics: goo.gl/B60iBt
I LIKE THE WAY THAT YOU EXPLAIN,,, NOW I'M LEARNING TO DO BETTER PUSH UPS AND I WILL LIKE TO DO MORE THAN 1PULL UP,, I'M 260 LBS. AND I AM STARTING,,, SO I WILL LIKE TO SEE MORE OF YOUR VIDEOS,,, THANKS...!!!
best 7minutes I've ever used. Excellent video!! I've been in fitness personally for 10yrs. LOTS of calisthenics. I can say from experience, you hit nail on head. TENSION chasing as well as TENSION chasing. Same thing with crunches. Who gives a shit if you can do 100 sit-ups? Did you feel anything?FATIGUE means "o shit, I need to recruit more muscle fibers".REPS don't mean shit. TENSION is where its at. How does one get PECS? thru the SQUEEZE at the top, aka TENSION. Half repping and not squeezing will build a weak ass chest. or any muscle. Chase TENSION, fuck reps.
Great video. Love the passion and all the more reason because it is balanced by eloquent and intricate attention to detail of the minutiae that deeply explains the core elements of calisthenic strength building. Thank you!
I agree with everything you said and love it except to have a plan..I go to the gym prepared not with a plan... My reasoning for this comes from a time I planned a bench press workout but it was occupied and I was stuck waiting and generated an attitude when a half hour went by and they were still using it so at the gym having so many workout options available I let them throw me off...so the lesson that came from that happening many times was to learn many routines and variations so that if all i have is a chair or nothing I'll get a full workout and so far the times when this has happened i got some of my best workouts in ..so going prepared is my replacement for "Plan" I always bring resistance bands with me in case..your channel rocks and you have special insights that make sense,thank you!
This!! I've only ever done pullups/chin-ups and different types of push-up to get in shape. Everyone around me preaches how good the gym is but I'm in just as good shape if not better. Apply this to all body weight techniques and results will come thicker and faster then you would imagine. Love this bro! subbed. :)
Best routine for push ups, or any other calisthenic move, or any push up variation, is simply using the Russian ascending ladder method popularized by Pavel. You do 3-4 ladders a session, every other day. Do it for a month and your previous max will be doubled in a month. For sure. So long as you haven't passed the novice stage of muscle growth. I have done it for the one arm one leg push up feet elevated, and I got to a double bodyweight bench press with that in 2 years of only that movement,when I could do 50 reps of them in a row each hand, feet elevated to a table. You can always wear weighted backpacks too.
@@RedDeltaProject Thanks for replying. Yeah man, Pavel's program are all so awesome for natural guys. He has great knowledge in exercise science and best part is his methods are easy to follow. My cousin is 180lbs and followed Pavel's fighter program for overhead press for a year and now repping a 225lbs barbell for 5 reps on the overhead press, actually it's a thick steel pipe with 50 kilo of sandbags hanging from both ends, so it's a bit more difficult to rep that because your form has to be perfect and controlled. Weighted chins with gym rings and overhead presses, two ghetto movements that he used the fighter program for, and he is 180lbs of solid muscle with a v taper, at 5ft10inches of height. Doing 120lbs weighted chins for reps as well. Just wanted to share that with regards to Pavel's programs. He is truly a genius.
One of my elbows cracks on the way up and down. It hurts sometimes so I try to go very slow. But I have to be very careful. I love your content Matt. You are the best.
I think you should do wide and close hand pushups. Wide is more for chest and close is for Trizeps. And if you are better, you can du clap, superman, behind the back clap...
I think he's just referring to the super wide pushups. This can put a lot of stress on your shoulder and elbow joints and increase chances of tendonitis, especially early on before initial muscle is built. If you can't use the muscles you built what's the point?
today was my upper body day and for some reason bench felt like shit, could not keep upper back tight no matter how hard i tried and i didn't have strength to lift even my warm up weights, so i decided right then and there that i'm not gonna bench today, i have not recovered properly, so i decided to do push ups instead just for fun and i remembered this video and took advice from this and normally i can do about 40 push up, but now i only could do 15, i really focused on doing every rep perfect and i used so much tension that my pecs felt like they are gonna explode. I'm definitely gonna do push ups more often, especially on days when bench don't feel right and that's quite often. bench is crappy exercise
Once again this is an old video. I have watched several of your videos and have subbed. You have stated that dips and push-ups are the same and while I agree to a point.....it would seem to me the pushup would put more work on the the rear delt???? If you could only do Push-Up or a Dip as your pushing exercise.....Which would you choose? And Why?👍🇺🇸
Hi Matt When would you look to progressing an exercise time wise? How much time would you hold tension in a move before you would advance to a harder exercise? Great channel btw. Bought your first book and am now really looking forward to your second
Thanks Steve, and thanks for picking up my book. I like to experiment with progressions and use a variety of training styles, so I say try an advanced progression when you feel ready for it. You don't need to do a lot of reps, just one rep or even holding an advanced position can be beneficial.
my favorite workout with pushups (and actually with pullups, squats, and crunches as well) is the "Bring Sally Up" challenge. definitely burns me out. most times I can barely make it through the entire song.
Great video Matt! I've been really working on PTR in my sets and my back feels stronger than ever during pushups and horizontal pulls. Also, props for the GMB shirt! I've been adding some GMB practice into my daily routine and it has really helped my mobility. Keep the videos coming man, you always have great advice.
Wow! I just watched a couple of your other videos about push-ups today. I'm learning from you that I have also been doing them all wrong. I'm now going for resistance and fatigue. I'm already old and get fatigued quite easily, but I have been building up by doing 100 push-ups a day, but they had mostly been on my knees because I couldn't do the regular one until recently. Lately, I'm getting a. little stronger. I will start incorporating your techniques. I just found you a couple of hours ago. I think it said Minus the Gym watches your videos. You are a dope cat on your push-ups. Can a weak 67 yo gain strength like you??
A good tip is to hold a hollow body plank for 1 minute and force yourself to breathe as deeply as possible while holding that plank as tight as you can. you'll quickly develop that tension control and breathing.
Well yes it did interest me of the 10 basics in push ups .Yes how closer to the ground " like 6 " . Even a 10 push ups is good enough . Yes a few videos speak of quality push ups where he was speaking of holding of the breath for 10 / 15 seconds before you reach up .he was not interested in the no of push ups a person can do .in a nother video where one speaks of a full arm stretch . Yes that was a good point too .
Constantly. Keep the breath going gin and out will be your best bet. Some people like to breath in going down and out going up, but find the rhythm that works best for you.
Great Video. It's even better if you use resistance bands with these, what do you think about elevated pushups? like pushup with your legs on a chair as youre pushing up from the floor or vice versa
I haven't done much with them in the past as I prefer to progress other ways. I knew a guy who used to do pushups with his feet on an aerobic step and his chest was huge.
“They’re not doing 100 push-ups they’re doing 100 cries for help” 😂👏🏼👏🏼 I need that on a shirt!! It’s very true but I laughed for 5 minutes the way you said it. 2nd time I’ve watched this video.
+marc hanrahan I've got some sample workout videos, but here's the basic list: 5 preliminary exercises of the Big 6 of Convict Conditioning. 1 light set each. 1 Primary exercise of the day using the other exercise 3 hard sets. 2-3 hard sets of grip, calf or neck training. That's it :)
I just found your channel maybe a week or so ago and i'm loving it. Are you a GMB ambassador? My wife gave me one of their programs for Christmas. I'm really liking working out at home and not have to worry about an expensive gym membership. I'm really going to like this lifestyle. I haven't looked extensively into your channel yet, but from what i seen so far, i'm getting a lot of value from it. Do you happen to have a top 20 video list? I'm fairly new to fitness and nutrition and totally open to anything you have to say.
Greetings, welcome and good to hear from ya Wallace. The guys over at GMB are great, they are one of the few fitness resources I trust implicitly with their honesty and experience. They also have a great podcast and video tutorials. You might also want to check out the guys at DragonDoor which I am more affiliated with. You can check out their bestselling calisthenics book, Convict Conditioning here: goo.gl/IyTt3F Good idea on the top 20 list. I'll get on that right away. Lastly, don't forget I have a podcast (itunes.apple.com/us/podcast/the-red-delta-project-podcast/id855762328?mt=2) you mgiht like plus a few free ebooks at reddeltaproject.com you mgiht like as well. Tons of stuff to help you and lastly don't be shy about reaching out to me through email (reddeltaproject@gmail.com) for anything you need.
Employing these techniques, I literally went from 75 pushups to 15! This time under tension and close grip stuff is the truth! Thanks dude.
Excellent! Welcome to the club where we learn how to do bodyweight training the hard way. Gains are on their way!
i know its late but jeez dude thats a huge difference
so we learned tha we should be "fatigue chasers NOT rep chasers"
thank you Matt !!
@@arthurg1425 Dont watch menz
thanks you taught me that tension is more important than reps
Noah Giles It's hard though because there are reputable trainers that disagree.
Action Flaps
Trust me tension is key ... Especially if your doing you exercise in great form
how can i try with that i mean can i don't make limit for reps or what ?
Well he's saying truth here. Tension does matter and this how you'll grow muscles and can progress with reps too
"time under tension" i've never heard this phrase before although i do incorporate that principle into some workouts already, but without thinking about it in those terms. I think that sentence is probably the simplest and best advice i've ever heard! my new mantra!!!
Glad to help make things a bit clearer. Simplify, simplify simplify!
Eхcellent Produсt!! Couldn't get any better than twitter.com/8b6b6d660754e72ab/status/742668391975096320, great job ОN. I've gonе thru 2 tubs and have gаined 20lbs of musсle. Its miхes good and thanks for the updated scoоoop, waу easier to add tо a shaker nоw. 9 Tiрs fоr Building Muscle w Push Ups
jim o'neill time under tension, very important for weight lifting too. those people that just blast out half assed reps and just increase the weights to do a quick first few half assed reps don't know what they are doing, if you pick a weight where you do the movement in a slow stable manner, tense up of the end of the rotation, fly or extension or whatever motion and go back to start position in a stable controlled manner, you will get a lot more gains, in both size, and strength.
Time under tension is a well known phrase and technique in BB. Where you been?
@@RedDeltaProject Thanks! I just found you today!
They're not doing 100 push ups, their doing 100 "cries for Help!" Hilarous :)
Yeah i loved that part too, lol.
kiteartist comment stealer
wavygr I tripped on the stairs and caught myself on a railing with one hand. my stairs are deep
kiteartist I agree LOL
kiteartist i was just about to quote it haha xd
"They're doing a hundred cries for help." Hilarious! You're great...extremely informative and entertaining...Shine On!
I touch chest and nose to floor to make sure I’m all the way down.
Along with tension, you also can change tempo. Sometimes I do them 5-1-1 (5 count lower, hold 1 second, press back up 1 second). Then you really have to focus and keep breathing.
Love your channel, vids, and tips. Have an awesome day!
You are one of my favorite guys who talks about what I really see is true. Short and informative videos, quality content. Thanks.
This is the only guy in TH-cam that goes straight to the point, i love this channel
A truly gem
Appreciate that Rodrigo, been working hard to make that more the case in my newer videos too
Great video - love the emphasis on the tension over the # of reps. I have way too many friends who drop and bang them out like a race.. been telling them for years that they're wasting their time.
Best push up advice ever. Completely undid all that i have been doing, chasing reps and wide. Excellent.
this guy has a great sense of humor!
THIS has to be by far the best workout channel out there!
His way of explaining things are absolutely amazing and so true!
Thanks For the props. Also, check out Gold Medal Bodies and Calisthenic Movement they are great too!
Everything you've said makes a tremendous amount of sense. Thank you for these tips.
Happy to help Joseph, I'll be making an updated version of this video soon with even more ideas
@@RedDeltaProject Hey, you're a dope cat! Thanks!
This dude knows his shit 100%. Its all about King Tut I tell my friends. Time-Under-Tension (TUT). Thats why weight selection really isn't important but one will need a weighted chest for progressive resistance eventually. Freakn great video!
Thank you very much DANTE BELGIAN MALINOIS for your support and for watching my stuff :)
I've learned more with 3 of your videos than i did with 10 from other youtubers
A lot of people need to watch this vid. I see bad form all the time
yeah... a lot of people think the push up is just an easy thing
Yeshua Yahushua o
+Yeshua Yahushua until you force them to do it right and then watch them claim it's wrong cause they weak little gi... nah that's disrespectful to little girls, but seriously I did rangers in jrotc and we knew how to do them right... no obtuse angles down or up when you stop, but of course guys that did wrestling kept claiming they could do more pushups and we had army guys come to our school during lunch who gave away stuff for push ups so they thought they did them right even though they dipped there hips and then never ever even hit 90 degrees then say beat that.... I get down do an actual push up and say just did.. they don't know how screwed up those I'm not calling them pushups things are, nor do you gain any muscle from such garbage as they just wanted to claim themselves as capable w/o doing the work. Some people know how great real pushups are for building muscle while some people do those .. things instead and ruin pushups reputation from great workout asset to you will stay skinny if you do these just skip them..... I don't know man it is just sad how wrong people are when you can utilize this for free.😢
Mathieu Comarmond I like to put my forearms in a spot between my nipples and belly button and do the pushups really fast with my feet on the top of something. Breathing while going up and really expanding your chest can help you get more done as CO2 levels increase in the muscle tissue and blood, basically smothering them of the oxygen needed to be persistent. You need a fast heart rate to do this, otherwise you will probably burn out.
I was at the beach and was challenged by the life guard to a pushup contest. This guy was ripped, great shape but was not able to do 20 slow pushups. This was when i realized that my doing slow and pause pushups. I am 64. Thanks again.
Rep chasing amd bad form is huge with calisthenics. These tips are awesome once you fully understand them. Utilizing Deficits or increasing the ROM is also magic. I pull two benches together at the park and my chest goes way below where it would beif I did them with a floor right under me. More rom than you can get even with dumbells or machines
Just rewatched this one for a refresher. Keep my technique in form and revisit the theory behind the exercise. Remains among the best push up lessons out there. Would give it another like if i could.
Appreciate the rewatch morningstar. It's an older vid for sure and probably one I should update some day
This really works, kiss the deck with your upper chest, pause for a second, push up on and pause in the leaning rest position. I am getting ripped
Rock on!
RedDeltaProject So do I just go each time until i cant stop? what range of pushups should I be doing each set? Also should each set have a similar amount of reps? How many sets should I do? Sorry about all the questions.. :p
RedDeltaProject Really informative videos, but can you please tell me why wide pushups are not so good? thanks
As many as it takes to transform that fat ass you are carrying. - greg plitt
are u going to failure on each set or are u going for some sort of rep range progression?
Time under tension and pause pushups are my most favorite. I love the impossible pushup. My best time is 2 min 15 seconds down and up. Thanks for your videos.
DAMN. Where has this channel been all my life... I felt all my "training" knowledge collapse in a matter of minutes! Thank you, I needed this!
Happy to help Ezra, stay strong!
@@RedDeltaProject are u going to failure on each set or are u going for some sort of rep range progression?
So true. usually 100 pushups takes rhythm and momentum to do. With rhythm and momentum theres a lot less tension so you're waiting your time. Good way of putting it
Super articulate and organized. Keep it up man, you'll be the next AthleanX before you know it.
Hey, Matt! Quick question, friend:
I've been working out for about a solid month now. I started following a simple upper body-weight cycle 3x a week, then lower body-weight 3x a week. I was doing fine, nailing both regular and decline push-ups. Struggling with chin-ups (and pull ups, of course) but that's part of the progress as I need to acquire more strength. Nutrition is going better than ever, I'm being able to diet and eat healthy with wisdom and not a lot of stress! Am DEFINITELY seeing results. Gaining definition and definitely put on a little mass! I was super stoked to find your channel, I appreciate your wisdom and tips so much so I started putting them into practice as of last Wednesday. By then, however, my muscles were definitely tired. Push-ups were no longer as consistent, couldn't complete all reps like before, but I truly focused on form, breathing and PTR. I decided to give my body a two day rest. Saturday was an awesome day! For the first time in a while I actually felt chest and arms burning for real! Felt happy as hell. Rested on Sunday (been working out 6x a week, I know that sounds like a lot but I promise you I don't go n*ts, I just happen to have a lot of spare time, am battling social anxiety and depression so I'm doing my best to get back on my feet as I try to make the most of it.) My question is: should I stick to this routine I am slowly starting to build for myself and give my upper body more days of rest, maybe 2-3 days? Since I am focusing more and more on everything you've listed here, should I worry as much about not doing as many reps as I did before and just, quite simply, "trust the progress"? Sorry for the long question and thank you SO much for your time and tips, man, you have NO idea how important they are to me. All the best from Brasil! BTW - push-ups keeps failing because of my forearm. They by far feel most of the fatigue. Specially in my left arm, I am right-handed.
Yo Joaquim! You're killing your training hard-core. Massive respect for you!
I would just keep roll'n with what you're doing now. Seems like it's working for you. Rule #1 of having an effective game plan is keep with the plan when it's being effective. If/when things grow a little stale, then look to make some changes. Till then keep crushing it!
Oh, man! Roger that. Thanks a lot!
I've been watching your vids before my workouts whenever possible so I can start getting into that zone. I've been really happy ever since I started training. Thank you so much, Matt. Have a great weekend.
Rock on Joaquim and keep training hard. Training and progression does wonders to fight some of those inner demons like depression. I know first hand!
Hi Joaquim, Hope you're keeping up with the training. You make a good point. When life's getting us down and things are getting out of control, one thing we can control is our workout. The benefits are amazing. You not only look better, but just as importantly feel better. I literally get a natural high 30-45 mins after a workout. Working out helps me take control in other aspects of life. Nutrition, sleeping and planning to name a few. Having this routine which I enjoy makes me approach all the things I have to do in my week in a more organised way. Good for stress too. If something's bothering me I find I work out harder. Better than sitting around worrying. Its a powerful life tool. Keep it for life. If i'm getting bored of working out regularly I go lighter for a week. I've heard having a light week is beneficial every six weeks or so. When I return to my usual routine i'm more energized and go stronger. All the best with your progress. By progress I don't necessarily mean getting bigger all the time. Just maintaining what you've got is an achievement in itself. There have been times when I've not been able to be consistent with my workouts and I've seen my gains and general mood decline. Good news is when you get back on track you rebuild pretty fast because your body remembers from all the work gone before. I see it as a relationship with a life partner: yourself.
This guy named Mark Stockly who watches your videos referred me to your channel. I watched this video first bc push-ups and varieties of them I have struggled with doing a lot at once. However I have always done them slowly and not really fast half push ups. I’ve seen people swear by not extending the arms and don’t touch the ground. I just never feel that was getting the most out of it. You confirmed how I’ve felt about it. Adding tension to your muscles by squeezing everything you said while you do it is something I’ve never heard until you said it. Makes perfect sense. Right now as I have been doing them, (slow deliberate all the way down and up) with my hands just outside of shoulder width I can do 15 but that’s not to failure. However with 20 second breaks in between each set of 15 I can go to around 55-60. What you are saying I’m sure I’ll be able to do less before failure lol. Can’t wait to try it. Also I’ve always held my breath doing push-ups until recently and I have noticed that since doing that I can do much more. I appreciate the content. I’ll be watching a lot more of your videos. I need help to know how to plan my workout days. Like for example, pull techniques one day and push the next. I don’t know some of what techniques target what except the obvious (Curls bench ect). Monday through Friday I’ve been lifting weights and doing some cardio then basically resting on the weekends. I seen though that we are supposed to do push ups every single day. Just didn’t seem right though if you are weight training too but idk. Any advice or videos on this would be extremely appreciated. Thank you and I subscribed and clicked the bell!! You seem like you know what the hell you are talking about!! 👊🏼✊🏼
Welcome LPowell and give my thanks to Mark for the referral.
tbh, I just train whatever muscle groups I feel like for the day. I gave up having a dedicated weekly plan and it was one of the best things I've done for my training.
Always reminder the goal isn't to do a routine, or even to work hard. Instead the objective is to push the muscles to a higher level of performance. That's hard to do if you're tired and worn out, so training too frequently can hold you back. But then again if you can push yourself to a higher level several times a week, I see no reason to hold back in your training frequency.
@@RedDeltaProject Thank You. I’ll sure tell him! I would like to get bigger however if I could trim fat off and define my muscles, I would rather be stronger than to look big vs only looking strong and just be big if that makes sense lol. With how I’ve been working out I can see some muscles in my back that I haven’t seen in many years and gained a little size in my arms but I can literally feel myself getting stronger. I’ve been pushing to failure before I stop each exercise but not doing crazy weight or anything. Other than bands I just been using my body weight and 25 and 30lbs dumbbells. But going to give myself a little more time to recover since I’m going until failure in
All my workout exercises. I’m very excited to learn as much as possible from you. Thanks For the Reply. Stay safe and Be well 👊🏼✊🏼
I've been getting more tension by placing my hands lower than my chest or/and higher than my head. rather than in line with chest or shoulders. Try it guys. simply do your push ups with your hands about a hands length lower than usual. Thank you RDP, all your videos have helped!
Thanks Adrian,
yea those "low" hand placements are great! try doing them with the fingers pointing to your feet while placing your hands on a ledge. Really nails the pecs!
But they targeted the front delta more than the chest
Ok this is great information.
Questions:
Is there a different style of push-ups recommended for females?
And for beginners how many reps would you recommend to start building form or muscle ?
Thank you
Not that I can tell. I've always trained people based on their fitness level and ability not so much on gender or even age. it's more important to understand how to progress your pushup so you can make it easier or harder to suit your personal level of fitness. Convict Conditioning is a good place to learn how to do that (goo.gl/IyTt3F)
Tyler Durden of pushups.
Thank youuu, many details that are slipping through, good that you address them
I mean not just push ups but in all excercises going slow and pausing is quality over quantity. Thank you for the video . I am begginer and i m trying calisthenics but i have no strength yet and pretty begginer been doin some coreworkout and some body fats workout for around a week. Lets see where it goes .
Good observation. Strength is strength and many principles and ideas can be applied to several techniques. These also work great for pulling techniques too.
We have a pull up bar out back of work. My boss, former Marine, was giving me a hard time because I can only do four chin ups. He told me I was doing it wrong and he’d correct my form.
That changed when he saw me do it. My form is good, I just go up and down SLOWLY. He gave it a shot and couldn’t do two the way I do.
Was he doing it wrong? No, I don’t think so. He has great explosive force, especially for as big as he is (6’5”), but his endurance isn’t great, and he’s come to realize that. He can sprint great, but suffers long distance. I’m not sure, but I think it may have something to do with him doing h.i.i.t. almost exclusively.
To conclude, we both learned a little something, and he’s been working on his endurance.
your demonstration is so so satisfying..really helpful..thanks for making this video
Best damn video I've seen about push-ups! Good job.
Ii agree! Plus his demonstrations especially that lowered crawl position where he's moving side to side! Nice!
I waited for this person to tell everyone that don't do competition. its all about strength and fatigue. thank you man. appreciate it. thumbs up, but tell me how to do more chain up's???
Excellent video. Learnt a lot. Thanks
I took a notebook and wrote down most everything you recommended. I am 42 yrs old and ready to get married in June. I am probably 40-50 lbs overweight. When I try I can melt lbs. so I hope this helps. I feel like nails are being driven into my coffin everyday-Just achy and sore and exhausted all the time. I am a pastor and I am on the phone and in the chair or car or hunched over my desk and books everyday and computer. I will let you know how I do. Thanks, Brian
I do hope this helps a lot Brain.
Drop me a note at RedDeltaProject@gmail.com and let's see what we can do to get you in the best shape possible for your wedding!
I like your style when you tell stuff and you have a relaxed attitude towards building muscles. I think you doing a great job!
Thanks Andreas!
this guy is on point... i seen a chuck norris video.. chuck norris sai he aske bruce lee how many push ups do you do.. bruce replied... idk.. bruce rplied- i dont start counting till it starts to hurt,... // so #'s dont matter.. tension.. when you feel your body is stable and you are pushing the earth away from you... thats when you are doing a push up...
good advice, chasing numbers devalues this as a quality strength building exercise.
I've rediscovered this recently and fell back in love with the humble push up.
quality over quantity, kissing the baby etc makes all the difference.
one thing I've wondered is , what would be of most benefit as a progression for explosive style push ups ?
the number chasing cry for help style push ups, which are inevitably performed faster to reach the larger number or the convict conditioning style push up ,which is performed slower ,enhancing time under tension
You can use any progressive push up as an explosive movement, but most people stick to the classic "military push up". Rep ranges are best to be kept fairly low like 3 or six to optimize neural output. There's a much better explanation in Paul Wade's Explosive Calisthenics: goo.gl/B60iBt
I like how you explained T.U.T I have been doing calisthenics since fall but I was all over the place but now I see the bigger picture thanks brother
happy to help Joshua! happy push ups!
Dude can you please do a video on how to develop calves, am convinced you can help 🙏
Cheers mate, the push up is one of my core exercises and this video will help to refine them 👍
Really good tips, thanks alot!
We have been practicing for a while now and would love to micro workout on pushups with you
I LIKE THE WAY THAT YOU EXPLAIN,,, NOW I'M LEARNING TO DO BETTER PUSH UPS AND I WILL LIKE TO DO MORE THAN 1PULL UP,, I'M 260 LBS. AND I AM STARTING,,, SO I WILL LIKE TO SEE MORE OF YOUR VIDEOS,,, THANKS...!!!
Thanks for watching and lots more coming!
best 7minutes I've ever used. Excellent video!! I've been in fitness personally for 10yrs. LOTS of calisthenics. I can say from experience, you hit nail on head. TENSION chasing as well as TENSION chasing. Same thing with crunches. Who gives a shit if you can do 100 sit-ups? Did you feel anything?FATIGUE means "o shit, I need to recruit more muscle fibers".REPS don't mean shit. TENSION is where its at. How does one get PECS? thru the SQUEEZE at the top, aka TENSION. Half repping and not squeezing will build a weak ass chest. or any muscle. Chase TENSION, fuck reps.
Good information. It's all about working your muscles and getting stronger!
Great video. Love the passion and all the more reason because it is balanced by eloquent and intricate attention to detail of the minutiae that deeply explains the core elements of calisthenic strength building. Thank you!
Thanks for watching. More great stuff to come!
been learning this by doing experimenting lately and coincidentally found this vid... super informative and glad I watched
its all about tension and mind to muscle focus...great video!
I agree with everything you said and love it except to have a plan..I go to the gym prepared not with a plan...
My reasoning for this comes from a time I planned a bench press workout but it was occupied and I was stuck waiting and generated an attitude when a half hour went by and they were still using it so at the gym having so many workout options available I let them throw me off...so the lesson that came from that happening many times was to learn many routines and variations so that if all i have is a chair or nothing I'll get a full workout and so far the times when this has happened i got some of my best workouts in ..so going prepared is my replacement for "Plan"
I always bring resistance bands with me in case..your channel rocks and you have special insights that make sense,thank you!
I completely agree, have a plan, but keep it flexible. I like how you're able to bend and adapt as needed.
The science in this video on push-ups does my heart good.
The close push ups explain your well developed triceps.
Awesome yt video , thanks.. You rock!! My friend. now to pack on those upper muscles through push ups
That "tension" is such a good advice. Thanks!
You're welcome!
This!! I've only ever done pullups/chin-ups and different types of push-up to get in shape. Everyone around me preaches how good the gym is but I'm in just as good shape if not better. Apply this to all body weight techniques and results will come thicker and faster then you would imagine. Love this bro! subbed. :)
best pushup advise I've found on tube that makes sense.
Thanks Sarge!
No problem check out video #2 for more advice coming next week!
Where’s the chain PDF? Loving your book man. Real breath of fresh air
here ya go:
goo.gl/YQ1ehT
Best routine for push ups, or any other calisthenic move, or any push up variation, is simply using the Russian ascending ladder method popularized by Pavel. You do 3-4 ladders a session, every other day. Do it for a month and your previous max will be doubled in a month. For sure. So long as you haven't passed the novice stage of muscle growth.
I have done it for the one arm one leg push up feet elevated, and I got to a double bodyweight bench press with that in 2 years of only that movement,when I could do 50 reps of them in a row each hand, feet elevated to a table.
You can always wear weighted backpacks too.
+Mayukh Sen Thanks for the tips! Pavel is a master programmer and it doesn’t surprise me how strong you got. Congratulations.
@@RedDeltaProject Thanks for replying.
Yeah man, Pavel's program are all so awesome for natural guys. He has great knowledge in exercise science and best part is his methods are easy to follow.
My cousin is 180lbs and followed Pavel's fighter program for overhead press for a year and now repping a 225lbs barbell for 5 reps on the overhead press, actually it's a thick steel pipe with 50 kilo of sandbags hanging from both ends, so it's a bit more difficult to rep that because your form has to be perfect and controlled.
Weighted chins with gym rings and overhead presses, two ghetto movements that he used the fighter program for, and he is 180lbs of solid muscle with a v taper, at 5ft10inches of height. Doing 120lbs weighted chins for reps as well.
Just wanted to share that with regards to Pavel's programs. He is truly a genius.
I'm a rep chasing man
Was*
Thanks man
Can't believe I never heard of this guy .Great instructor
Much thanks Golden Warrior!
Thank you for your clear explanation of a proper pushup. Definitely will try this one out amd come more to the center. Thanka again!
WOW! You brought it to the finish like for any folk who wants to start truly the fastest and best way
Great video, good points, it’s just amazing! Thanks for all your info, and enthusiasm.
Excellent video!Thanks
One of my elbows cracks on the way up and down. It hurts sometimes so I try to go very slow. But I have to be very careful. I love your content Matt. You are the best.
I think you should do wide and close hand pushups. Wide is more for chest and close is for Trizeps. And if you are better, you can du clap, superman, behind the back clap...
I think he's just referring to the super wide pushups. This can put a lot of stress on your shoulder and elbow joints and increase chances of tendonitis, especially early on before initial muscle is built. If you can't use the muscles you built what's the point?
today was my upper body day and for some reason bench felt like shit, could not keep upper back tight no matter how hard i tried and i didn't have strength to lift even my warm up weights, so i decided right then and there that i'm not gonna bench today, i have not recovered properly, so i decided to do push ups instead just for fun and i remembered this video and took advice from this and normally i can do about 40 push up, but now i only could do 15, i really focused on doing every rep perfect and i used so much tension that my pecs felt like they are gonna explode. I'm definitely gonna do push ups more often, especially on days when bench don't feel right and that's quite often. bench is crappy exercise
So happy I could bring your reps down there ollvi, going from 40 to 15 is a huge progression. Well done!
My right elbow hurts really bad when I do a close pushup, even just one pushup. Not much problem on the wider ones.
Once again this is an old video. I have watched several of your videos and have subbed. You have stated that dips and push-ups are the same and while I agree to a point.....it would seem to me the pushup would put more work on the the rear delt???? If you could only do Push-Up or a Dip as your pushing exercise.....Which would you choose? And Why?👍🇺🇸
Hi Matt
When would you look to progressing an exercise time wise? How much time would you hold tension in a move before you would advance to a harder exercise? Great channel btw. Bought your first book and am now really looking forward to your second
Thanks Steve, and thanks for picking up my book.
I like to experiment with progressions and use a variety of training styles, so I say try an advanced progression when you feel ready for it. You don't need to do a lot of reps, just one rep or even holding an advanced position can be beneficial.
RedDeltaProject Thanks Matt, and thanks again for everything you do
Dude, I just discovered your channel and am totalling digging it!
Thank you and welcome jcb69! Lots of great stuff to come :)
great video !!! keep up the good content !!! this type of info is missing in alot calesthenics videos
my favorite workout with pushups (and actually with pullups, squats, and crunches as well) is the "Bring Sally Up" challenge. definitely burns me out. most times I can barely make it through the entire song.
+zng 1996 I've hear of that. Sounds like fun!
Very very very useful, Im a rep chaser sadly. Going to be changing my out look and focus on tension
love your energy. great videos.
Thank you so much!!
Great video Matt! I've been really working on PTR in my sets and my back feels stronger than ever during pushups and horizontal pulls. Also, props for the GMB shirt! I've been adding some GMB practice into my daily routine and it has really helped my mobility. Keep the videos coming man, you always have great advice.
I second that. I went through their elements program and was humbled, yet surprised with just how effective that was for my hip and shoulder mobility.
Wow! I just watched a couple of your other videos about push-ups today. I'm learning from you that I have also been doing them all wrong. I'm now going for resistance and fatigue. I'm already old and get fatigued quite easily, but I have been building up by doing 100 push-ups a day, but they had mostly been on my knees because I couldn't do the regular one until recently. Lately, I'm getting a. little stronger. I will start incorporating your techniques. I just found you a couple of hours ago. I think it said Minus the Gym watches your videos. You are a dope cat on your push-ups. Can a weak 67 yo gain strength like you??
You can become a much better version of yourself! Just keep at it mate (:
Controlled breathing and engaging core at the same is R E A L L Y hard, any tips for that pleaseee
A good tip is to hold a hollow body plank for 1 minute and force yourself to breathe as deeply as possible while holding that plank as tight as you can. you'll quickly develop that tension control and breathing.
@@RedDeltaProject I was doing a plank while controlling my breathing and engaging core, I will try to Improve this. Thank you :)
Great info, great delivery. Subbed
Same here!
Well yes it did interest me of the 10 basics in push ups .Yes how closer to the ground " like
6 " . Even a 10 push ups is good enough .
Yes a few videos speak of quality push ups where he was speaking of holding of the breath for 10 / 15 seconds before you reach up .he was not interested in the no of push ups a person can do .in a nother video where one speaks of a full arm stretch . Yes that was a good point too .
Hi Delta!
When should we breath when we're doing pushups and when should we breath when we're doing situps?
Constantly. Keep the breath going gin and out will be your best bet. Some people like to breath in going down and out going up, but find the rhythm that works best for you.
Sooo very informative.
Thank you much bro.
Keep sharing your knowledge, ofcourse with your great sense of humor. 😊
Great video.....can I forward this video to our pushers who signed up for Push for Entrepreneurship
For sure!
Great Video. It's even better if you use resistance bands with these, what do you think about elevated pushups? like pushup with your legs on a chair as youre pushing up from the floor or vice versa
I haven't done much with them in the past as I prefer to progress other ways. I knew a guy who used to do pushups with his feet on an aerobic step and his chest was huge.
This the push ups Johnny Sins.
Thank you teacher for the tips 💪
My pleasure!
“They’re not doing 100 push-ups they’re doing 100 cries for help” 😂👏🏼👏🏼 I need that on a shirt!! It’s very true but I laughed for 5 minutes the way you said it. 2nd time I’ve watched this video.
This guys the truth , this is the main reason why i dont even count , my main focus is to shock my muscles
What would a typical workout look like for you? Sets/reps/extra weight ect....
+marc hanrahan I've got some sample workout videos, but here's the basic list:
5 preliminary exercises of the Big 6 of Convict Conditioning. 1 light set each.
1 Primary exercise of the day using the other exercise 3 hard sets.
2-3 hard sets of grip, calf or neck training.
That's it :)
such a cool guy! like your videos matt!
I just was a this video and did everything while he spoke I actually felt a difference than on my chest than how I normally do push ups
Great stuff! Timeless!
I need to adjust to this. No gain, no pain.
One of my favourite videos from you that I like to re-watch from time to time. 💡✨📝✅💪😁
Thank you Marcello, really appreciate it.
I just found your channel maybe a week or so ago and i'm loving it. Are you a GMB ambassador? My wife gave me one of their programs for Christmas. I'm really liking working out at home and not have to worry about an expensive gym membership. I'm really going to like this lifestyle.
I haven't looked extensively into your channel yet, but from what i seen so far, i'm getting a lot of value from it. Do you happen to have a top 20 video list? I'm fairly new to fitness and nutrition and totally open to anything you have to say.
Greetings, welcome and good to hear from ya Wallace.
The guys over at GMB are great, they are one of the few fitness resources I trust implicitly with their honesty and experience. They also have a great podcast and video tutorials.
You might also want to check out the guys at DragonDoor which I am more affiliated with. You can check out their bestselling calisthenics book, Convict Conditioning here: goo.gl/IyTt3F
Good idea on the top 20 list. I'll get on that right away.
Lastly, don't forget I have a podcast (itunes.apple.com/us/podcast/the-red-delta-project-podcast/id855762328?mt=2) you mgiht like plus a few free ebooks at reddeltaproject.com you mgiht like as well.
Tons of stuff to help you and lastly don't be shy about reaching out to me through email (reddeltaproject@gmail.com) for anything you need.
Thank you! I've always felt awkward doing wide arm push ups.
Great content,man!totally agree...I've seen so great improvement and results from following these rules in my calisthenics practice!