The BEST CALISTHENICS PUSH UP - form and progressions
ฝัง
- เผยแพร่เมื่อ 21 ต.ค. 2023
- This is the push-up that made my calisthenics progress really smooth. Here, I break down the form, progressions, and benefits of this push-up variation.
ig: playgroundinvader
Buy me a beer? :D
buy.stripe.com/fZeeXqgTP67h9T...
Feel free to DM me anytime
#calisthenics #bodyweightworkout #pushups - กีฬา
![[Live] : ONE FIGHT NIGHT 24 วันนี้!! “จาร์เร็ด vs กุสตาโว”](http://i.ytimg.com/vi/ENNA-fsT67c/mqdefault.jpg)
I tried this yesterday for the first time and it is wild how much I'm feeling it in my rear shoulder/ upper back region today (not in a bad way, in a normal "yesterday was a good workout" way).
This is one of the best calisthenics channel out there. Sad to see there's only four videos. Hope you make more. This could easily be your full time career considering the amount of value you bring
I really appreciate it! I just started posting hahaha will keep it up
Could you do some thing about the sound on your vids? it is too low. Your voice is soft and hard to follow.@@playgroundinvader
@@keithcross2102 hi! Could you elaborate a little bit, when i listen to these videos on other devices it soulds pretty normal to me in terms of loundness
Listening on TH-cam on my desktop your voice is difficult to hear. I do not get the same problem with other videos.@@playgroundinvader
@@playgroundinvader I have no problem with the audio, thats just me. sounds good.
0:50 Protraction
2:38 Protraction and depression
4:13 and 4:45 How you do the pushup on floor
5:07 elevated version of pushup
This was my next question, thanks! I like how you explain things in a normal way, helps me understand the form.
Thank you for making this information simple and digestible
Thank you Simon! Your videos are so helpful and for being such a small channel I think the best calisthenics channel on TH-cam. You have a knack for explaining things in such an easy to understand way. Looking forward to seeing your channel blow up!
I love your videos, thanks for making them and by the way ur my inspiration😁
Wow many, that is great information. Love your videos because you are not like other fitness channels whose goal is to create 'content' for content sake. You actually cut throught the fluff and give real advice for progression.
This video is the best on push ups. Well explained. Thank you.
Such a good video. Super clear and straightforward. Great channel too, honestly one of the best calisthenics channels I've seen. Keep at it man!
thank you !!! I love your videos
Thank you for these bro
thanks, man. tottaly going to implement this hollow pushup in my sets
I love how you preach quality over quantity! You can definitely see how it has effected both your overall strength and aesthetic! Great Video!
Definitely gonna buy you a beer 🍻
Great content. I'm definitely giving this a try. Next beer on me. Cheers brother 🍺
This variation is amazing! Would love to see a similar video on pull ups :)
Will do!
One single movement that can be progressed to planche push up is pretty sweet. I might make this one of my main movements
I will give this a try
thanks brotha!
continue doing great 👍
Thank you 🙏
Hey bro great vid very informative and awesome explainations!
It would be helpful if you could make the audio louder though, I struggled to hear 😅
Will do! Thank tou!
Wow, just tried it and I am blown away by how hard it is 😅
:D yep, the gains from this one are insane though!
This video is key !
Yess hehe I don’t see many people doing push ups this way, gotta spread the word :)
My guy 🏛
I am able to do a max of 400 regular push ups in reps of 10, 50 diamond and incline push ups
I can barely do ONE of these, THANK YOU BRO! if i can look like you in a year tops with the proper food intake, ill copy you down to the wire.
I'll get out of this body dysmorphia phase yo, tysm
You will! 400 is insane! I made a video on exact workout plans if you want to check it out
playgroundinvader is a crazy ass name low key 🤨
💀
Day1 hard to learn but going at it
day one >> one day
Man that video make me feel myself stupid, thats the hardest form I ve ever seen
Yeah 😅 its a lot, but definitely worth it!
@@playgroundinvader gonna keep tryin until I got it
Thank you for the excellently detailed tutorial. I have a question. Can I do these pushups on my knuckles/fists? Doing pushups on my hands hurts my wrists.
You won’t be able to lean on fists, maybe get parallettes but i would strengthen my wrists
Hey brother , i m a beginner and starting with pushups now. as far as i understood you used to perform 8-10 pushups of 3 repetitions until failure right ? but i didnt get the progressions part. does it mean that when you are able to perform the kind of pushups in this video , for 3 sets , then you made it tougher by different type of pushup ?
also keep it up bro , i really liked this video and i m going to start doing it from now on. Thanks
close to failure in first two, last one to failure.
this particular push up doesnt need other variations. you make it more difficult by placing your hands closer and closer to the waist line. im sure if you get there you won’t need to ever do a push up again haha
Hey , bro I see you have a great channel out here, but as I see it has less reach, which is due to the lack of editing and clip adjustments , I am editor I can work for you if you want, can we connect somewhere?
Hi, big fan. I have scapular winging a bit from bad posture. I was wondering do you keep your scapula depressed and protracted the whole movement or when you go down you don't and then when you push up you do?
The whole movement (intention) throughout a set you might lose the protraction on the bottom, but always correct into full protraction depression on top
@@playgroundinvader I was wondering the same thing, I'm a little frustrated for not being able to do the perfect push up form because I try to maintain protraction throughout the entire range of motion but at the bottom my scapulas can't hold up and they go up haha, I don't know if there is any tip that this going overboard, maybe I should just keep going and eventually I'll get the perfect form? or should i do scapular push ups?
This is probably the best tutorial if you want more info this push up is called the pseudo plan he push-up also I think a mistake he made that confused me is he said do scapula practice and retraction but it’s rather scapular protraction and depression I think he just misnamed but the movement is still correct
Pllzz make a video of you eat and the supplements you take
Alright! Btw i eat like 3 times a day every meal with some kind of protein and snacks inbetween like protein bars, shakes, fruits, tons of water.
I make sure my meals have protein as main component with some source of carbs, veggies and generous amount of fats. I use a lot of oils and well i like sugary soda but its fine, as long as I’m happy can eat consistently and get enough food in because i have fast metabolism.
Right now i’m taking multivitamines, type 2 collagen and fish oil, protein powder to get more protein in.
No creatine
Any tips to tell if I am doing the form correctly? Ie. Where should I feel the burn most? Should any part of my arms feel sore after doing the reps or just do until I dont have the strength to push back up?
I ask this because I was doing pushups before not doing this 'correct' form and I would gradually feel my triceps getting tighter
Until you cant push up anymore. Fight through the pain :). Mainly your shoulders and arms will be destroyed after these. You can send me your form on ig i can check
Waaait, so the key difference between this pushup vs all other pushups tutorials I've seen is - once you've got yourself in this scapular protracted + depressed position, you try not to change that position, and just bend your arms. That's a whole different movement 🤯 Is this right?
That’s the most important aspect yes. But also focus on posterior pelvic tilt, its quite a different core engagement than your typical plank :)
I have pretty bad posture and apparently no control over my shoulders at all (just started calisthenics). So what I’m doing for now is to get into push-up position, try to protract and depress my shoulders (depressing myself in the process as well) and hold that position for as long as I can. Not even attempting to bend my arms before I get this right. Do you think that’s a good way to start with this? Also thanks a lot for your explanations - they not only helped me understand what I’m doing but also really reassured me.
it’s normal that its difficult to get at first but basically the intention itself is most important, some form cues might just be strength related but you should be able to do these push ups inclined (easier progression). it’s no surprise you can’t control the shoulders during movement if you doing on floor right away
Is it normal to feel pain on the shoulders when attempting this?
I tried it and it's way more difficult than a regular push up, especially since I have a weak core, I have to actively tighten my abs, but I feel very sore on my shoulders after doing a set of 5.
@@stevieblunder5442 avoid pain. pain can be due to a bad warm up, or choosing tooo high intensity.
do some banded prehab, see if your shoulders are healthy. if shoulders hurt only during this push up i recommend lowering the intensity a bit.
sore and shaky is normal, pain is bad
I keep stopping and starting again with my calitsthenics these past 6 months lasting only a month the longest lol. However your method seems more doable to me having more rests in between days and less complicated exercises so I want to start again tomorrow!
I feel like im not getting the form right. Once you go down into the pushup, how do you keep the scapula protraction and depression? I can hit it at the top, but once I move down, since my arms arent "pushed as far as I can" I'm no longer in that position, I'm just in a normal pushup position. Any help would be great!
So you basically just wanna maintain everything same as on top, just bend your arms. This way shoulders should stay protracted and depressed :)
Try doing on an elevated surface to check if its strength or something else
Can you please share your workout routine in beginning of your calisthenics?
Check out my other video! Tldr 3 sets push up 3 sets pull ups every other day
8-10 reps of a progression i can handle
@@playgroundinvader btw I also emailed you if you are free please check it out too
@@playgroundinvaderi just watched that video but I have a question, when you say progressions is it like doing a normal push up on the first set then doing a raised push-up on a ledge on the second set then going to a wall push up on the third?
@@joshuajerome553 you do the hardest progression you can do with good form :)
You want to go down a progression only if you have no more strength to do the previous ones
Which one you choose is fully dependent on your current strength, and over time you will be able to do harder and harder progressions
Progressions are equivalent to weights in the gym :) you choose one you can do for 8-10 and over time you will be able to lift heavier and heavier weights (harder progressions) for 8-10 reps
I cannot do a single normal even a single incline pushups
but if i start doing this calisthenics pushup on an incline will that be good for me as a beginner to start out with this form?
instead of the normal incline pushups?
*btw this calisthenic pushup is different from the normal pushups right?? for the feet and the shoulder protraction and core activation?
yes its quite different because it emphasises shoulder protraction and core, less chest as opposed to a normal one.
doing them incline will be great! tbh there isnt that much chest needed for calisthenics although ofc it will also be targetted
Hi mate just checking do you keep a full protraction through out the entire movement or do you have a full protraction at the top and a full depression at the bottom of the movement
protraction throughout preferably
Not sure if you’ll get back to me or not. It’s all good either way, but if I’m doing the form correctly will I naturally lean more forward when going down and up with this push up? As opposed to a traditional push up being more straight down and up?
yep thats normal, as long as you feel like you’re pushing from waist or just lower than regular push up.
I tried this form and during the last reps it gave me a lot of elbow pain....it felt like the power was bieng generated from elbow joints to pull me up instead of the chest with the form you showed. Whereas in the typical pushup form that most people use allowed the chest to be activated when pulling yourself back up.
Any pointers on what I could be doing wrong that led to my elbows bieng in passion when doing this?
lower the progression, it is a lot of stress on your elbow especially if biceps lackkng a bit.
build up slowly and your body will get used to it quickly
As soon I start to go down, my protraction ceases so how can I maintain my protraction throughout?
by lowering progression
I keep watching this video over and over again, not sure if I’m doing it right
What would you suggest to make sure the form is correct, just record yourself?
Keep the intention of the form cues, it will feel more and more natural over time and yes record yourself
thank you I will try @@playgroundinvader
can you explain the progression for push ups please
The progressions were moving hands closer to the waistline over time :) i prefer this approach to traditional progressions
how wide do you open your arm while doing it? seems like its very close to your body because for normal push up, you open your arm to 45 degree right
slightly wider than shoulderwidth, close to body
Reference for the form. 4:50
Is it normal to feel shoulder soreness while attempting?
soreness as in…? if you’re not well rested you may be sore
how do you stop your chest from rising before your stomach when you come back up from the push up?
im not sure what you mean, i think core tension? so that your whole body moves together
Your core is too weak for the exercise
Are you supposed to feal your shoulders while doing this? This may be a dumb question I apologise but I‘m just a beginner
yep mainly shoulders
Should my back be straight while doing this?, i tried recording myself and noticed that the my lower half is kinda inclined
if hips look like they are dropping, its fine, if they look like they’re piked, there’s something wrong
so are you on your toes or just leaning on the top part of the toe
Depends on the lean, if without any, you’ll be on toes, if lean further you’ll be on thte back of your feet
so these are exactly the same as pseudo planche pushups right ?
yes
@@playgroundinvaderwhy didn’t you just include that in the title? Just curious
@@slicelol1463 cause the point is to do the pseudo planche push up even if you’re starting from 0.
its not really pseudo planche push up if you’re not leaning so there’s that. more like a variation that lets you build up to the actual pseudo planche push up
hi. how many times a week do you need to do push-ups?
2-3 times depending on your work volume
Bro I don't know why but when I put my hand to my waistline my body becomes disbalanced
Strength! Takes lots of strength to lean forward, dont rush the progess
Is it okay if I feel my lats shoulder and not my chest ?
yes, chest is kinda deactivated here. means you’re doing it right
Amazing video
All steps are deeply and clearly explained 😃
There push ups are way harder than one hand push ups
Only able to do two pseudo push ups in a row 😂😂
Thank you! These definitely work mastering :)
Hello all,
Whenever I try this, I feel the burn more in my shoulders where I protract and depress. does this mean I'm doing it correctly?
hey, nothing should hurt especially in the joints. check if it still burns when doing it with elevated surface.
@@playgroundinvader okay ty! do you retract shoulders when going down on push up? or try to keep them protracted?
@@darkxiao keep protracted :)
What's your hand position?
about 45 degrees. thumbs facing forward
hey there, is there a progression going from floor pushups to calisthenics pushups other than elevated calisthenic pushups? I can do 3x10 reps of floor pushups with perfect form easily, but I can't even do half a rep of calisthenics pushups without collapsing to the floor immediately haha. thanks!
Knees most likely? But i prefer elevated, just change elevation over time
is just bending the arm? it feels weird too me idk how to explain it
yes its just bending the arm, but the difficulty is maintaining protraction so that’s actually the focus
@@playgroundinvader its very hard but im going to keep going
edit: i can only 1 pushup in this form its so hard but as i said im going to keep going
@@gibbybtw280 do them elevated
Can i do that as an beginner ?
yep
bro i cannot understand this
Hurts my toes
wear shoes
Bro age is important for calisthenics,
Yes better start asap haha
How important is age?
@@iii___iii to train calisthenics as a form of exercise age is irrelevant.
Age can direct how quickly you progress. Some calisthenics skills may be dangerous with age due to a huge stress on the joints and tendons, but simole push ups, pull ups, dips etc are unrelated to age
@@playgroundinvader thanks
IAM 25 year old, can I start calisthenics? My dream is 2 finger planche , can I achieve it ?
This video can be like 4 minutes long. There’re too many unnecessary words not enough examples. it would be really cool if we can see all the workout from different angles too. You also speak very slowly which was really hard for me to watch all the way through. Thank you for the info tho!
thanks man, i spent an absurd amount of time explaining protraction but u’d be surprised how many messages i get daily to explain protraction even more 😂