The Simplest Exercise For A Sculpted Chest, Shoulders, and Triceps
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- เผยแพร่เมื่อ 21 ก.ย. 2024
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Basic push ups are a fantastic exercise for developing the pressing musculature. For the vast majority of people, push ups done well, will be a useful exercise their entire life. However, it's always nice to change things up and challenge our muscles in a different way. By elevating our hands, slowing our tempo down, and adding a pause, we can take the simple push up and modify it to the point where it is exceptionally hard, without having to weight it, introduce instability, or perform tricks. This simple variation is POWERFUL. Cycle it into your training, and watch your pressing muscles grow.
This dude out here doing pushups in Times New Roman
with all the noise of social media, this channel is a wonderful and refreshing relaxed, focused and precise delivery of information and inspiration ❤️
Thank you, doc!🙏
Totally agree - no loud music intro, no bs, straight to the point
I had exactly this in mind, such no bullshit content.
Absolutely agree. Bring back simplicity with life and training 🙏
Agreed, never regretted or felt guilty for watching or binging kboges vids
Finding this channel was the #1 thing that transformed my fitness journey. The way Kyle cuts out all the fitness BS and gets straight to the truth of the topic is refreshing, informative, and incredibly helpful. Thank you Kyle for all you do! You’ve changed my life through your Channel!
William! This is amazing to hear. Thank you for sharing, brother! And thank you for the support! 🙏
Hey Kyle....what do you think of Mike Tyson pushups"?
I always thought that gym exercises were not so efficient, that's when I discovered the push up chalenge and had a lot of results, this channel proves my theory and goes beyond, it's perfect
I used to think I could do 120 pushups no problem, but those were the short and fast kind of pushups. Now I use paralletes to do slow and deep pushups (just like in the video) I manage to do 30 of those (2 sets of 15), they are a much harder exercise than I ever did before and I feel stronger since switching to them.
100% this!
Bro how many repetition you do everyday? I'm a beginner
@@fideliayt1853 however many u can do with good form
@@fideliayt1853 Listen to your body and don't overdo it. Just start out small and slowly increase.
Loser
Less risk of injury, can be done anywhere, FREE, can start off with just 2-3 reps. Love to see people coming back to simple basics. Well done buddy.
Well said! That is exactly right!
Thanks for the kind words 🙏
I moved out of my parents house for the first time told myself that if I do anything this year it will be to train daily. Your method has helped me to be consistent since it is so easy to get yourself to do the work. Here I am 9 months later, still at it and my body feels great... not to mention my muscle mass has developed a fair deal as well. Love it man, big fan. I send everyone that wants to start working out to your channel. Slow grind greater results. Cheers man.
Are you doing squats, pushups and pullups daily?
@@folksurvival I am doing a pull push and squat variation daily. For example, I do regular pushups one day, then pike pushups, then wide pushups, etc.. not many more variations but enough to not over train. Not doing a lot of reps here either. ie for pulling I only do 6 a day... quality>quantity
@@maciejfotograf so youre training maybe 10 min a day?
@@frankieconcepcion7860 I'd say 20 minutes total, I throw in some core work as well every other day.
What your workout routine?
Excellent! 5 seconds down, 5 second hold at bottom, 5 seconds up. Serious intensity. Thank you.
It looks more like 4-2-4 to me.
@@TylerDouglas100 4-2-3
Just want to say thanks, I incorporated this and I've gotten substantial results compared to typical range push-ups without the static pauses. Really appreciate you content friend.
Good to hear, Roscoe! Thank you for sharing!🙏
This has gotta' be Top 3 best calisthenics channels on YT. Hope y'all are sharing the vids!!
That's a huge compliment, Wrath. Much appreciated 🙏
Your videos are a HUGE part of my training for two upcoming events-- 10k, half marathon--- appreciate ya!!!
Thank you, Don! I appreciate hearing that very much.
Love the associated meditation that appears when doing these much slower and mindful exercises. It’s basically applying a yoga mentality to a workout.
That is exactly it! We can learn a ton from yoga- proper intention, feeling the movement, perfecting positions, etc.
Wow, that's honestly a great insight! Thanks!
Just achieved my goal of 50 good form pushups after almost a year. This video came at a great time, now I have something else to work towards. Thanks, K!
Excellent form. Most older lifters (myself), with banged-up shoulders, will find it difficult to go that deep. Better to stop with the elbows at the plane of the torso, not behind the body. Ditto with rowing / pulling movements. I put a barbell plate under my chest as my end point, you could use a book, folded towel, etc. For those with the requisite mobility, chest to the floor is OK.
Really appreciate the wildly strict form that hardens an exercise many think is easy.
I appreciate that a lot. I think too many people I’ve dismissed the basics without really doing them well enough to get the most out of them and to be challenged by them. If we do them well, they can be rough!
@@Kboges And it reduces the chances of injury from moving a lot of weight, something I've done in my younger years.
i just bought some rings, they are fantastic for making the push up more challenging. they engage the chest more by letting you bring your hands together towards the top of the rep. still trying to work my way up to 3 sets of 20 on rings
Me too! Kinda mad at myself for putting it off for so long.
Yeah man, triceps, chest and shoulders will blow up when you get rings
Same with pullups. I feel like a newbie again lol
@@simplewrites dips too😳
I tried doing push ups on my rings, slipped and smashed me knee into some stones. Bit beyond me right now i think 😂
Another articulate, well presented video with new thought on an old taken for granted exercise.
Thanks, Carl! Much appreciated!🙏
You never fail to give deep insights and new interpretative approaches to what often seems “too simple to be effective”.
I have been doing push-ups with “handles” on and off for years, but after watching this video I’ll include them in my routine regularly!
Grazie!
Thanks so much for the kind words! I really appreciate that. Keep it up with the push ups on the handles! It’s an amazing exercise.
I started eating better, at different times and walking an hr a day. Im 6ft2 and was 247lbs. Im now 210lbs and want to start working out at home. Ill be watching this channel to learn
keep going!!
@@avihayl7911 thank you.
Congrats mate. And yes, excellent channel for info.
No need for all the unnecessary fancy stuff.
Very impressive range and form, brother!
I completely agree with you, discovered this by myself a couple of weeks back. I went from doing regular push ups, to putting my legs on elevation, to using bands to increase the difficulty. However, by using slight elevation on hands, putting my hands wider and gunning for that deep stretch at the bottom increased the difficulty ten fold. It’s a bit counterintuitive how much difference it makes. Maybe it also has something to do with the fact that I used to pay attention only to properly locking out, not to touching the floor with my chest.
Cool to hear you figured this out. Wild what a few little tweaks can do to make the movement even more effective! Keep at, dude!
The smooth, slow form and lack of struggling is actually bonkers!
Thanks, Omran!
Hey man i genuinely want to thank you alot you literally changed my life, these pushups are real deal, u actual get strong and better, love ur content and please continue to inspire everyone ❤️
Mr Boges you’re a life changer! Holy sh*t even after doing a workout of dips, the workout shown in this video and some shoulder work my pecs are NOTICEABLY bigger and more shaped after one workout! You’re a genius
Happy you enjoyed, Fuegos! It's my favorite variation currently.
I'm trying these now. They're challenging at super slow speed with the hold. Thanks for such a useable, informative video.
Just finished week 5 of the 3 day(max, 10x, ladders) pull-up routine. Going for 8 weeks. I had been struggling with workouts, going months sometimes in between . I came across your channel about 3 months ago, and haven’t skipped a beat since.
where is this routine located?
@@maciejfotograf th-cam.com/video/w9Mu-azxol8/w-d-xo.html
@@maciejfotograf you can search for max pull up program on Kyle's channel
I love the fact that Ur videos are so short and succinct. Straight to the point
I appreciate that!
Following your protocols for the last 8 months has been tremendous. THANK YOU
Good to hear, Lance! Keep it up and enjoy the process.
Bro, You have helped me so much when it comes to slowing down and working on proper form. I'm always happy to see when a new video of yours pops up on my home screen and you never ask for too much time in exchange for such great information. Appreciate you for taking time out to share with us. God bless and happy gains haha.
Thank you for this content. So simple yet so effective!
Happy you enjoyed, Florian!
After I found this channel I cancelled my gym membership and invested in a pull-up tower for pull ups and dips.
No more driving to the gym
No more looking for parking
No more waiting for equipment
No more long workouts
Simple 1 set training daily. Focus on form. Slow yet steady progression. Fast yet efficient
Thank you kyle
this channel has really good quality! its noticeable, that this guy has an academic backgroud and knows what hes talking about!
Thanks M. Bison!
BTW, I was a huge fan of your work in street fighter 2. 😉
@@Kboges its because I did my push ups and pull ups :D
I was asking my self why i don't get much results for hipertrophy in the chest and you give an answer, thanks, dude!
I'm 5 videos in and i just had to subscribe, your way of showing and explaining without causing excessive information overload, i really appreciate that.
Thank you! I’m glad you are enjoying the content. Let me know if you ever have any questions. Thank you for the support!
woah the pause is very interesting.. another piece of the puzzle I'm gonna try it out! Thanks a bunch as usual and let me spend one sec to point out how beautiful, composed and natural your movements are 🤘🤘
Grazie, fratello!
I love the pause. It's such a cool addition. I love integrating the isometrics into the movement.
100% agreed, this channel is the best compared to other clickbaity non sense channels
Thank you, my friend! I appreciate that!
Owwwweeeeeeee. These bad boys ain’t no joke lol. The weighted vest got me pushing lol.
HAHAH Yes, dude! 💪💪
Try doing 10 seconds down, 10 seconds up. You won't need the weighted vest.
Awesome video, thanks Mr. Boges. Anyone with a regular door frame pull up bar, simply flip the bar and place onto the floor and use the neutral grips to do this exact same exercise. It's an absolute life hack of a push variation. You will see massive gains in your chest, shoulders and triceps. Further, it's a simplistic movement with minimal risk of injury if any. Best fitness TH-cam channel.
Thank you Kyle!! I've watched a ton of your vids....and all to entirety.....because your to the point and no dragging out the information.
Edric, thank you so much for that. I really appreciate it.
Great video. When I plateau on pushup reps I start into slow pause reps for a month or so and like magic my rep count goes by 10-15%, I applied this from your pause video on pull ups. Your video's never stop giving!!!! What a blessing you are!
Hey Geoff! You are doing it exactly right. plateau, and then add some pauses and tempo work in and it can catapult you to the next level. It's such a great variation to manipulate. Enjoy the gains, my friend!
@@Kboges You have changed my life in fitness. My words cannot express my gratitude for your life's work to me and all of us who follow you. If you are driving to see your brother and need a rest or a meal you and your family are welcome in our home anytime.
@@geoffball9547 Man, Geoff. That is exceptionally kind. That means a lot, brother! Thank you.
Actually been doing this myself for a few months, been hearing a lot about time under tension is the most important part of muscle growth, so I have been doing these slow pushups along with half ones where I only go up a little bit, so I keep tension on the chest for the entire duration of the set. You can really feel the stretch by doing that.
Excellent video with accurate points as always!
Thanks, S!
This is good. Tried it the same day and wow does it make a difference! Thank you, Kyle!
Hey Mike! Yeah this is one of my favorite variations. So simple but wow it is tough.
I have to say, that variation does look very productive. And I can see clearly how much the anterior deltoids are hit. I now intend to add this to my circuit, and as declines, too. Thank you!
Hey Liam! They definitely are productive for me, and yeah I feel the deltoid activation is pretty solid.
The dumbbell push up feels nice
Agreed! One of my favorite variations.
Yeah... So many fitness channels are absolutely horrendous with their clickbait and weird, outdated takes and a whole host of other issues.
This is the one that inspires me to work out, plain and simple.
Words User! This means a lot. Thank you. I try to keep it simple and to the point. The last thing people need is for fitness to be complicated.
Hi K Boges. Could you do a video on elbow position during a pushup, and how it can effect the movement? Thanks
Noted!
I guess keep as tight as you bear to your body, mine are half way between tucked right in and splayed right out. Seems to keep me injury free
I used to keep my elbows wide. But then I saw in of the youtube videos that it's better to keep your hands at 45 degrees
Your content is always gold, K!
Thank you, brother! That means a lot.
Hey Kyle. Just wanted to say first and foremost, happy Father’s Day. Second, this channel is quickly becoming like a workout bible to me as I’ve been adapting to your mode of training for nearly a month and I’m nearing 5 clean pull ups, without a resistance band, your knowledge of calisthenics and ability to present it in a digestible fashion is a much needed addition to the TH-cam fitness community. 3rd is a question: what do you think about fast reps in relation to slow reps and their potential for building muscular endurance?
Keep up the great work. Also looking forward to the next Q&A!
Hey Luis! Thanks so much! That’s super kind of you, brother!🙏
So stoked you are enjoying the content and have found it helpful.
As for your question, I think both have viability for muscular endurance. I think as long as you take your sets close to failure, and are working in a set duration that’s metabolically demanding, you are going to make some good gains. You can throw isometrics in there too, since ISOs are likely
To allow you to stay under tension for a long time, and build up a bunch of metabolites. This is just based on experience and speculation.
Anyone else have to watch these videos more than once? First time through I just watch in awe of his form….then I have to watch it for the information.
Thanks, Joe! I appreciate that very much. Very kind of you, brother. 🙏
I can just adore to my fellow builders comments: I really like your style, keeps my head straight and my heart inspired.
Thank you, Leo! Happy you enjoyed, brother!
You are the reason I bought my rings to work out. THank you for your amazing content.
Wow Carlos! That an honor to hear. Thank you for sharing! I'm thrilled whenever I hear someone has positively benefited from the content. Keep training brother!🙏💪
i was thinking of mastering one hand pushups and all those other fancy things, but with your philosophy i realized how the most basic movements can produce so much results if done with good technique
Nothing wrong with pursuing skills, but always remember your basics will give you more than anything else. It's the foundation of all your fitness.
How should one incorporate making progress with all the various skills
Great suggestions, as always. One addition (since it took me a while to think of this): If like me you visit a park with parallel bars, you don’t need to have handles/dumbbells. You can do push-ups horizontally along the bars with a foot on each parallel bar. This lets you go even deeper if desired.
Hey Josh! That's a great suggestion. I'm sure a ton of people will find that applicable.
Easy to build, too. Four posts in the ground, two 2x4 nailed on top. Pushup, dip, body-row, you could even do back extensions and Roman-column situps.
Just wanted to add my 2 cents for push-ups also. I just started boxing and we do a lottttttt of pushup work (plyometrics, crawls, reps, burpees, mountain climbers, planks, etc) my gosh my upper body has gotten extremely developed from it. I’m way bigger than when I used weights and way more athletic. I think the main thing tho is the plyometric push-ups that really transformed me and gave me that fast twitch look.
Hey is this what your plyometric push ups look like? th-cam.com/video/QcAAKuEgYjw/w-d-xo.html
You’d be better off doing box squats with bands like pro football players do.
All killer, no filler. Both your technic and your videos 🤘🤘
*technique 😅
Thank you so much! That's a very kind compliment. Glad you enjoyed!
I have been doing body weight squats everyday for the past couple of months b/c of this channel. Body weight squats have changed the way my body feels for the better. I'm going to incorporate these push ups into my routine.
And another one! Always useful and motivational . Thanks 🙏🏾
Thanks, Setty!
Mannnn, I love your videos. No fancy stuff, just straight to the point 💯👏🏽
Thank you!
You won't correct what you don't feel. Unreal 🙏💛🤳
Glad that one connected, Brent!
Thanks for continuing to provide these thorough explanations, its been changing my approach with these movements and the benefits are large
I'm happy you have found it useful, Nick!
no BS 9 minute intro, just the information we want. love it
Thank you! 🙏
So, pausing at the bottom and slowing down helps bulking up????😮
I probably lean more toward bodyweight than weighted, even if I really love some basic dumbbell exercises. Your short videos are packed with so much useful advice and it's encouraging me to dedicate at least one day to pure bodyweight. I think my joints and overall metabolic health will thank me in the long run. One of your videos inspired me to try out high rep bodyweight squats instead of the standard 8-12 weighted squats--I realized I'd been missing out on a more holistic approach to strength training. Thanks!
I'm excited each time, you upload new video to YT 🥳 As always, I wasn't disappointed 💪Great work Kyle 👏
Thanks Artur! I appreciate the kind words and the support!
Simple is often times not easy 💯
I totally agree. It's often underrated too.
Thanks always for great content, keep up the great work 💪
My pleasure! Thank you for the support and the kind words!
It's refreshing to see praise for slow tempo movements after so many years of bad form being injected in our minds through... cough*crossfit... competitive sports.
LOL totally agree.
Pure and Simple advice. Love this Chanel
Thank you for making videos that are concise and don’t waste time. Great content, and you earned a sub
I appreciate that very much! Thank you!
watching that tempo and pause was very enlightening
Happy to hear! 🙏
K boges is a classic example of old methods and tricks lean body effective exercises much strength... much love bro 💪
Mindii! Too kind, my friend! Thank you for such an awesome compliment!
Following along as his explaining is challenging yet so insiteful
Always something with this guy. ALLLLLLLLWAYS something new to
Learn!! ❤️
Simple but effective! Really dialing in the basics will really help in all aspects of fitness. Keep it up
Exactly! Thanks, FastFit!
Absolutely nuts. The basic push-up will never go out of style. I also like dips even though my shoulder mobility isn’t the greatest.
Totally agree, on all points!
Thanks for that great advice!
I applied it in my workout, I have to say it's very efficient.
That pause of 1-2sec makes a HUGE difference!! 💯
You are like the Charlie critikal of working out. Love the videos.
I love coming back to older videos too. Great job dude!
Thanks for yet another great video, Kyle
My pleasure, Patrick. Thank you for the support!
I used to be very good at callisthenics but after a long time out after a hand injury I completely lost all progress, now that im back its nice to be a “beginner” and have to take things slow again as it reminds me where i came from. This exercise is perfect and im slowly going back to normal but its truly a humbling experience.
ins't it better if you do the eccentric part as explosive as you can so you get all type of stimulus (explosiveness, control, stretch) ?
"You can't correct what you don't feel." Solid.
It's so true.🙏
I want to work my chest, but I am interested in learning about high volume training. I used to do monday: push wednesday: legs friday: pull and I would do 3 exercises per day, 3 sets to failure for each exercise. I just changed my routine though. Now it is Monday: push (decline pushups, diamond pushups, skull crushers and elevated pike pushups, 3 sets each [Should I get rid of the high intensity, low rep skull crushers and opt for pushups only? I really want to grow my triceps more and fill out my shirts better] 3 sets of each exercise) Tuesday: Pull (Pullups, body rows and chinups [any tips on targeting my biceps better?] 3 sets each) and then wednesday is legs (Elevated single leg calf raises for 3 sets, one set of bodyweight squats to failure, and then superset the squats with 3 sets of bodyweight bulgarian split squats, focusing on quad activation) Then thursday is push, friday pull, weekends are rest. I also go to failure with each and every single set. I really want to make sure my triceps are getting worked effectively and my chest isn't cutting in on effectively working my triceps, which I find to happen with mostly every pushups variation. My chest gives out before my triceps. Any tips on this? Should I just do the basics for push day? The basics, in my mind, being decline pushups, pike pushups, and diamond pushups. I like my progress with my back and legs, but I'll still gratefully take any advice.
Man just appreciate your content! Keep it up. You earned a new subscriber!
Thank you, Cap!🙏
I have been doing this technique for a while. Works well. Thank you for sharing. 🇨🇦❤️
My pleasure, Paul. Glad it worked for you.
gets in and out of his videos. Straight to the gold nuggies
Thanks Charlie! Happy you enjoyed!🙏
Good content! Always happy to see another video out
Thanks, Timothy!
I fell on my wrists while trying out a planche and a couple of months since then my wrists haven't been feeling fully healed, so I might get some push up bars to perform this deeper pushup with less strain on my wrists. I would really like to get back into pushups but for now I'm enjoying the pullups
Doing pushups on your fists might help, it did for me when my wrist was injured
This is spot on. When I bought push up handles, all of a sudden, because of the increased range of motion and stretch, I could do half the push ups I normally can. It's really taking push ups to another level.
I replaced bench pressing with these types of pushups earlier this year -- just another thing that KBoges inspired me to do. I use yoga blocks. The stretch at the bottom of the movement is awesome.
I don't think there's any question that benching is great for the chest, but I'm reluctant to say it has much more benefit than that. Doing blocks of bench pressing has never made it easy for me to crank out quality sets of pushups; while doing these modified pushups (or just standard pushups) to the highest level I can (control, form, and not compromising them for a higher rep count) has absolutely translated well into other movements. It's another exercise that travels well. I enjoy being able to use a full gym, but I don't want my health to hinge on needing a gym to train. And you don't need a spotter or have to worry about having a bar stuck on your chest because you couldn't get that last rep up.
Thanks for all the wonderful content. I've adopted so many exercises and concepts from your videos. And now my girlfriend does multiple sets of body weight squats several times a week too, thanks to the 'Do Your Squats' video. She already notices a difference in her strength. Did I thank you already? Lol Have a great day, KBoges and community!
@ KBolges .. Simply .. Simple an genius !! Thank you 🙏 Very Much !! Great educational channel ..
you are the best... and i am saying this after watching lot of bodybuilders and calesthenics performers, wanna make a physiques like you, just like you.... ✌🏻
Wow thank you very much. That is exceptionally kind🙏
thanks for the explanations. everything makes sense.
Happy you enjoyed, phsal.
Every one of your videos is like a fine glass of wine that I drink pinky up. Thanks homie K Boges for taking the time to share knowledge.
Those are the most beautiful pushups I've ever seen....truly poetry in motion. You are an amazing teacher!
WOW! Thank you, Marc!
Try it will listening to Tchaikovsky or Vivaldi. Really changes the workout experience
I just found your channel and am very happy I did. I love how short and sweet you keep the vids very direct and on point. Keep up the great content and thank you for you hard work!
As much time I spend in the gym.
You make me look bad, period!
Great content as usual. So much can be built from the basics. 💪
Thanks, PJ! I totally agree.
Bless to discover this channel from FitnessFaq, you guys are doing great! Together with the bioneer!
To be mentioned in the same comment as those two is an honor! Top quality content from those gentlemen.
These straight to the point videos are fantastic. I dont have time to listening to 20 min videos filled with nonsence. Great content.
Your vid has given me a good idea, I have all ways had difficulty doing press ups because of arthritic wrists bending backwards, but seeing the position of the wrists on the dumbbells (wrists straight) looks good, I will try that, thank you