I deficit on 45 lb plates, the difference in pec activation and stretch completely renews my appreciation of an exercise that I’ve done since elementary school.
I do knuckle-ups and that gives me a much deeper stretch. Pushups have been my go-to chest/triceps exercise for as long as I can remember. I'm in my 70th year and my first set of the session is 40 reps. By the fourth set I'm down to 30 reps but you can feel your chest and triceps really doing some work.
This is great! Simple adjustments to a basic exercise, with a rationale that's clearly explained. Suitable for gym, home, even office if you have the privacy. Live Long and Prosper.
If you have the possibility to use gymnastic rings at your gym or home, i would highly recommend you buying some. You can hang them very low (just above ground) and do push ups with them. You can go ultra deep and you need to stabilize a lot with your chest and shoulders
I started doing the deficit version (using push up bars) after seeing this and it is my favorite feeling during a lift when you are at the bottom. Like Dr. Mike says, a "baller stretch!" There are lots of good feels AFTER lifting like pumps, etc. but man, the feel DURING the lift at the bottom of a deficit Dr. Mike pushup is my absolute fave! Sometimes watching tv or something I just get an itching and need to do them in the living room. So good!
I have been doing deficit pushups for about a month after watching one of Dr. Mike's training videos. Game Changer! Great "finishing" move after main chest movement.
Been in a rut after doing workouts of 400 push-ups for a few months (20x20). Just the length of the workout was beating me up. The slow eccentric and pause version pulled me back in. I feel the same after 100 as I did after 400.
This is a fantastic video. I’ve done my fair share of pushups in the past but adding in the deficit, slowing the fuck down and pausing at the bottom has totally changed pushups for me. I only do regular fast “military style” pushups as a burnout after the deficits with a pause.
Ring push ups. Wrist position is better. Deficit built in. Adduction built in. Add weight vest for progressive overload. Elevate the feet a bit for upper chest bias and more stretch/deficit. Possibly one of the best chest exercises there is.
This week I started a new program and ditched bench press. Started the weighted push ups with 3 sets of 10, 30 lbs inside an old backpack, and doing it super slow. The pump is very different from BP. Like I’m using less weight but it takes a lot of effort from more of my body. Next week I’m gonna sew a pack to an ALICE frame to be able to use Olympic plates on this exercise. Already looking forward to it!
Great tips and cues! I always thought having butt up is not right but you’ve cleared up my misconception and that’s why I love your content. I’m definitely going to feel my chest more doing them the way you described. 💪
so true, im 215lb and have majorly developed every body part apart from a stubborn chest, I started to add push ups to my workout starting at 50 and worked my way up, and now have a miles better chest, still work to do but old school pushups will give you more development than 99% of other chest exercises.
Thanks Mike I'm writing this in appreciation for my daughter who loves training but working 2 jobs 2 kids has to do body resistance training from home. This is a perfect example how to use body weight training 👍🙏
I injured my shoulder last year benching and while I couldn't bench for 6 months, I noticed shortly after that I could do push ups with no or very little pain. Since then it has been my main chest exercise and I don't even miss or do bench. I use dumb bells for a deficit and put a 10-25 kg plate on my back depending how heavy I want to go.
I am a newb that even after 6 months can't feel anything but upper biceps doign dumbbell bench presses, so this video is helping me try to get some chest to activate from just push ups! (also my rotator cuffs are old and hate me during presses)
I love ring push ups, yes there is a little bit of instability but the range of motion is so much better not only at the bottom but you can squeeze your hands together at the top to get more of a fly feel.
Butt up looks kinda weird but makes total sense. I was applying everything else you mentioned but still wasn’t quite feeling my chest like I want to, so I’ll definitely try the butt up technique
I like using dumbells for deficit push-ups. Gotta be them solid ones with flat spots. But then I can go straight from pushup to curls or shoulders. Great time saver.
Ive came across many bellends making fun of push ups, they have no idea, if u progressively overload with theae deficit push ups... your chest will grow almost too well.
Goot stuff, finally someone that says it, slow and pause, less reps but better quality. I struggle with pushups due to neck/shoulder injuries, so in (muay thai/boxing) gyms I always go slow, and throw in variations: - regular pushups, exhaustion. - knee pushups, exhaustion. - negatives, whether regular or knees, exhaustion. Every now and then there is a trainer that gets rubbed the wrong way and it drives me mad lol.
there are so many tweaks you can make with pushups... If you are super strong you can even throw a back pack on and add weights in it each set... Also use bands if you need more resistance... I am old 63 and now even doing 30 reps good form is not easy... i use blocks to lift me off floor more... Again anyone can get maximum chest growth using pushup variations imo... I also use my smith machine etc for my chest workouts,but seriously i would be fine with just pushups... been training over 50 years...its all about mind muscle connection and hitting muscles at the best angles and resistance that works for you... Yes you can even over train chest with just pushups also....
What about using push up stands? My wrists sometimes hurt doing normal push ups. + it had the benefit of automatically adding a deficit to the exercise.
I love deficit pushups. That stretch really build your front delts and really makes your triceps work to come back up. Doing them nice and slow really will build you a strong, ripped body
Dude thankyou! You turned me from a “ hard gainer” (worse than a fake natty) to me actually being able to tear it up, with proper technique. Seeing results..A lot of people don’t have anyone to teach us so we’re just guessing.
Just saw Alex's diamond pishup video on feed, my tricep tendons asked me to find one focused on chest instead. Watched half a dozen crappy conflicting ones, then Dr. Mike's showed up and I got all the advice I needed.
good stuff, would be great to hear how to incorporate pushups into a weightlifting routine, do a certain amount of reps/sets or to failure at the end of a workout?
I would throw in that making sure your hands are evenly spaced is one of the most underestimated strengths of proper push ups. Even having your left hand 5" further apart than your right can lead to imbalances and inequities later on. I try and use tile squares whenever possible to get an exact spatial separation between the left and right hands.
Was doing pushups with a weight vest, sets of 20 @40lbs is where I'd have been at this week. Gave deficits a try, and went slow all the way down, with a pause at the bottom, at body weight. I definitely like it more. Couldn't finish as many that way, set lasted longer (ie, more time under tension), got a bigger pump for sure, and was easier on my shoulders. And, I could go lower regardless of the deficit, because I didn't have that stupid weight vest on preventing me from going chest to floor. I like it!
Thank you, thank you, Dr. Mike for the content you are providing, it's invaluable. I was wondering if you could make some content about how we should structure our programs for those of us who are working out only three days a week and whether we should include deload in the program. I watched tones of your videos (unless I missed it) it seems that the focus is on those that work 4,5,6 times a week. Many thanks.
4:02 for deficits i highly recommend to buy push up bars, You can get an incredible stretch and if you're someone who gets wrist pains when doing push ups this will completely nullify that. I started working out in a gym 6 months ago and I was able to do 70 kg bench press for reps no problem, but as soon as i did even 2-5 push ups my wrists hurt like a mf (my body weight is 75kg by the way), but with push up bars I'm able to do even controlled decline pushups for reps with zero pain.
Ohhh yeah ring pushups are great, you just can get down so deep and get an awesome stretch. also i feel like you get a better contraction in the chest since you can pull the rings together as you contract.
Everything that’s recommended is excellent except the “but up” you should create a posterior tilt. This not only stiffens the body, it tenses the chest so when you do the push-up you are getting the full gains. Also when you get to the top, keep pushing until your back is fully protracted.
I really like push ups in my training. I bought a pair of v shaped handles a while back to ease wrist strain while at the same time providing a bit of a deficit. And I migrated from a backpack full of plates to a weight vest. I like them so much in fact that even now that I've been back in the gym for about a year, I still do them as a finisher after I'm back home from my push days.
I seriously suggest gymnastic ring push-ups to really feel the chest. The instability forces you to use a better mind muscle connection and greater full range of motion. Also since the rings are connected to straps you can turn your palms in for a great squeeze on the concentric.
You know iv just got over a pinched nerve and getting back into push ups, this approach is exactly what I needed to see today, thanks a bunch man, cheers 👍
@@NaruteetheFodderPianist neck, shoulder down the outer-side of the arm and into the thumb, yeah, nice I'll include knuckle push ups, even finger push ups too. Did you you notice a huge loss of power as you started doing them again?
Doing calisthenics here. I can say, for me at least, straight body line, retract down and protract and lockout at top. A small deficit is the way to go. Id also throw archer , rings or weighted. Thats how I feel push ups.
Thanks for the content and advice! Don’t really work my chest, and recently started incorporating push-ups regularly since I can do them on my break or between work very easily. Will check this variation out
I use a metronome set to 60bpm. 3s negative and 1s positive, currently at 5 sets of 10 reps with 30s rest between sets, increasing total reps over time. Metronome helps me to not cheat. Huge pump afterwards
I deficit on 45 lb plates, the difference in pec activation and stretch completely renews my appreciation of an exercise that I’ve done since elementary school.
Weighted deficit Pushups are the truth😂
Calisthenics is superior
@@johnwesa9379that’s why calisthenics is superior
@@mexagodtvg8937 Why?
Using knuckles or push up handles also gives you longer ROM as well as wrist comfort
Yeahhhhh, pushup handles are awesome! - Dr. Mike
I was going to ask about pushup handles.
I agree, way more comfortable
Knuckle pushups are better than hand pushups, more range of motion.
Just use two dumbbells, those with some little flat sides, so they don't roll away. Works perfect for push ups and saves my joints.
Deficit push-ups on knuckles. My favorite chest exercise! The stretch at the bottom is fantastic and one of the best feelings!
I do knuckle-ups and that gives me a much deeper stretch. Pushups have been my go-to chest/triceps exercise for as long as I can remember. I'm in my 70th year and my first set of the session is 40 reps. By the fourth set I'm down to 30 reps but you can feel your chest and triceps really doing some work.
Beast!
There's pushup grips you can get that do the same thing without putting strain on your knuckles as much, they're pretty great for the deeper stretch.
Stopped doing those when my finger developed permanent lumps.
Maybe on a soft surface, but I wouldn't do them on stone or concrete.
@@MrCmon113 u mean like callouses? Or something really bad.....?
@@MrCmon113 wash rags work
This is great! Simple adjustments to a basic exercise, with a rationale that's clearly explained. Suitable for gym, home, even office if you have the privacy. Live Long and Prosper.
If you have the possibility to use gymnastic rings at your gym or home, i would highly recommend you buying some. You can hang them very low (just above ground) and do push ups with them. You can go ultra deep and you need to stabilize a lot with your chest and shoulders
I think you might be confusing "simple instructions" with correct form.
I think you might be confusing simple instructions with correct form
Wish I had seen this video 30 years ago. Bravo, Dr. Mike...bravo.
I started doing the deficit version (using push up bars) after seeing this and it is my favorite feeling during a lift when you are at the bottom. Like Dr. Mike says, a "baller stretch!" There are lots of good feels AFTER lifting like pumps, etc. but man, the feel DURING the lift at the bottom of a deficit Dr. Mike pushup is my absolute fave! Sometimes watching tv or something I just get an itching and need to do them in the living room. So good!
I have been doing deficit pushups for about a month after watching one of Dr. Mike's training videos. Game Changer! Great "finishing" move after main chest movement.
Thank you Dr. Mike! I've watched many videos about push-ups, and none of them mention these tips.
Have been struggling to grow my chest with pushups. Cant wait to try this out! Thanks Dr Mike!
Have you seen any progress?
Been in a rut after doing workouts of 400 push-ups for a few months (20x20). Just the length of the workout was beating me up. The slow eccentric and pause version pulled me back in. I feel the same after 100 as I did after 400.
Great tips, will implement. Loving these ‘target the muscle’ vids. Keep them coming Dr Mike 🙌
This is a fantastic video. I’ve done my fair share of pushups in the past but adding in the deficit, slowing the fuck down and pausing at the bottom has totally changed pushups for me. I only do regular fast “military style” pushups as a burnout after the deficits with a pause.
Ring push ups. Wrist position is better. Deficit built in. Adduction built in. Add weight vest for progressive overload. Elevate the feet a bit for upper chest bias and more stretch/deficit. Possibly one of the best chest exercises there is.
I love when a big dude is like the most gentle nicest guy. This video was super helpful thanks bro
I'm now curious is Dr. Mike is secretly a juggalo and he's dropping subtle hints 🤔.
I'm pretty sure it's not a secret anymore.
Also, magnets.
@@ordinaryhuman5645 still don't know how those work tho
@@ordinaryhuman5645 the android jacked juggalo dr mike
"Cup full of Faygo, car full of fat chicks. Ha-ha-ha-ha-ha-ha-ha fuck you." - A literal quote from an ICP song lollllll - Dr. Mike
@@RenaissancePeriodization 😂😂😂😂
This week I started a new program and ditched bench press. Started the weighted push ups with 3 sets of 10, 30 lbs inside an old backpack, and doing it super slow. The pump is very different from BP. Like I’m using less weight but it takes a lot of effort from more of my body.
Next week I’m gonna sew a pack to an ALICE frame to be able to use Olympic plates on this exercise. Already looking forward to it!
If possible, try doing push ups with gym rings. You get same core stimulus as PU and biceps stimulus from BP plus a huge range of motion.
Mike 2Dope wearing the Faygo shirt. I might throwback to the teenage days and listen to some ICP at the gym today.
Great tips and cues! I always thought having butt up is not right but you’ve cleared up my misconception and that’s why I love your content. I’m definitely going to feel my chest more doing them the way you described. 💪
Face down, ass up, that's the way to do push up
That sounds about like sagging your pants in prison😵💫@DILFDylF
so true, im 215lb and have majorly developed every body part apart from a stubborn chest, I started to add push ups to my workout starting at 50 and worked my way up, and now have a miles better chest, still work to do but old school pushups will give you more development than 99% of other chest exercises.
I needed this. I use push ups to warm up for incline dumbbell press, but I could only feel it in my triceps. Thanks Dr. Mike! 💪❤️
Thanks Mike I'm writing this in appreciation for my daughter who loves training but working 2 jobs 2 kids has to do body resistance training from home. This is a perfect example how to use body weight training 👍🙏
I injured my shoulder last year benching and while I couldn't bench for 6 months, I noticed shortly after that I could do push ups with no or very little pain. Since then it has been my main chest exercise and I don't even miss or do bench. I use dumb bells for a deficit and put a 10-25 kg plate on my back depending how heavy I want to go.
I am a newb that even after 6 months can't feel anything but upper biceps doign dumbbell bench presses, so this video is helping me try to get some chest to activate from just push ups! (also my rotator cuffs are old and hate me during presses)
Great video! Well spoken - articulate. Intelligent. Perfect. 10/10
Butt up! That's what I've been missing. Thank you!
I love ring push ups, yes there is a little bit of instability but the range of motion is so much better not only at the bottom but you can squeeze your hands together at the top to get more of a fly feel.
Butt up looks kinda weird but makes total sense. I was applying everything else you mentioned but still wasn’t quite feeling my chest like I want to, so I’ll definitely try the butt up technique
One the best (if not the best) video on push-up form.
I like using dumbells for deficit push-ups. Gotta be them solid ones with flat spots. But then I can go straight from pushup to curls or shoulders. Great time saver.
Great vid. Thanks for taking the time to do it and post it.
Nothing pumps up my whole chest more than deficit push ups with push up grips. The range of motion is so great, my shoulderblades almost touch
the tips on deficit optimization at the end were great.
Thank you, Mike. As always, this is very helpful.
Push ups are awesome and so is that faygo shirt !!
Ive came across many bellends making fun of push ups, they have no idea, if u progressively overload with theae deficit push ups... your chest will grow almost too well.
Goot stuff, finally someone that says it, slow and pause, less reps but better quality.
I struggle with pushups due to neck/shoulder injuries, so in (muay thai/boxing) gyms I always go slow, and throw in variations:
- regular pushups, exhaustion.
- knee pushups, exhaustion.
- negatives, whether regular or knees, exhaustion.
Every now and then there is a trainer that gets rubbed the wrong way and it drives me mad lol.
there are so many tweaks you can make with pushups... If you are super strong you can even throw a back pack on and add weights in it each set... Also use bands if you need more resistance... I am old 63 and now even doing 30 reps good form is not easy... i use blocks to lift me off floor more... Again anyone can get maximum chest growth using pushup variations imo... I also use my smith machine etc for my chest workouts,but seriously i would be fine with just pushups... been training over 50 years...its all about mind muscle connection and hitting muscles at the best angles and resistance that works for you... Yes you can even over train chest with just pushups also....
I hear you man, and I will say, 30 strict push up reps is no joke! - Dr. Mike
Push ups were a game changer for me, blew my chest up like nothing else and kept my shoulders happy
@@RenaissancePeriodization thank you please do more of these
deficit pushups with 25 lb dumbells tore me to pieces. better connection and stimulus than bench press
I used to put holes in the ground when I did push-ups. Now, not anymore. Thanks, Mike.
This should be required watching for literally everyone on earth.
Mike is a gem
I’ve watched tons of fitness videos. This has to be the best video for push-ups.
That last tip is money, will try that. I have used hex dumbbells in the past for wrist comfort but found that the little deficit also helped.
What about using push up stands? My wrists sometimes hurt doing normal push ups. + it had the benefit of automatically adding a deficit to the exercise.
i always do pushups on dumbbells because of wrist issues
Those are a great choice. - Dr. Mike
more of those videos plz. Thank you!
Man this guy has a video for everything
Ty Dr Mic, love you long time.
Love you my brother! Thanks for making the world a better place!
I thought you were going to call the technique at 1:37 something else. I don't know why I thought that. That is clearly what it is.
I love deficit pushups. That stretch really build your front delts and really makes your triceps work to come back up. Doing them nice and slow really will build you a strong, ripped body
always like revisiting great training techniques!
Thank you so much Dr Mike!! I’ve been needing this video for longer than you know 😫🙏
Pushup handles WITH deficit is absolutely amazing.
Love this series!
4 push-ups with your cues felt about the same as 15-20 of my 'normal' push-ups. Thank you.
Best push-up video explanation video ever, thank you
Dude thankyou! You turned me from a “ hard gainer” (worse than a fake natty) to me actually being able to tear it up, with proper technique. Seeing results..A lot of people don’t have anyone to teach us so we’re just guessing.
Thank you so much! Finally, I could make the mind & muscle connection with this tweak/ modification.
"The ground's looking pretty sexy!" Giving Saltburn vibes lmao. Great video, thanks so much
Just saw Alex's diamond pishup video on feed, my tricep tendons asked me to find one focused on chest instead. Watched half a dozen crappy conflicting ones, then Dr. Mike's showed up and I got all the advice I needed.
Same story tricep tendo watched his video.
good stuff, would be great to hear how to incorporate pushups into a weightlifting routine, do a certain amount of reps/sets or to failure at the end of a workout?
I you can do more than 20 reps fresh, I would do them as a second, third, or even fourth exercise, yes. - Dr. Mike
Thanks for the tips bro! Always appreciate some optimization of my routine.
I would throw in that making sure your hands are evenly spaced is one of the most underestimated strengths of proper push ups. Even having your left hand 5" further apart than your right can lead to imbalances and inequities later on. I try and use tile squares whenever possible to get an exact spatial separation between the left and right hands.
Always great stuff, really enjoying learning more about calisthenics lately so it's great to have Dr Mike give some tips.
I have tried every possible method to feel my chest with push ups... this video is the first to ever work! 100%
Deficits and dips, leaned forward, every push/chest day. Also hands by the waist pushups.
Just started stretched partials like this with pushup bars and less rom ; loving the fatigue to stimulus ratio
Great description DR Mike on how do do pushups
Was doing pushups with a weight vest, sets of 20 @40lbs is where I'd have been at this week. Gave deficits a try, and went slow all the way down, with a pause at the bottom, at body weight. I definitely like it more. Couldn't finish as many that way, set lasted longer (ie, more time under tension), got a bigger pump for sure, and was easier on my shoulders. And, I could go lower regardless of the deficit, because I didn't have that stupid weight vest on preventing me from going chest to floor. I like it!
Nice tip Mike im definitely changing things up , I have always done deficits but after watching this I have learned a new way thanks
Thank you, thank you, Dr. Mike for the content you are providing, it's invaluable. I was wondering if you could make some content about how we should structure our programs for those of us who are working out only three days a week and whether we should include deload in the program.
I watched tones of your videos (unless I missed it) it seems that the focus is on those that work 4,5,6 times a week. Many thanks.
Thank you Dr. Mike!
Definitely gonna implement this as a finishing move.
4:02 for deficits i highly recommend to buy push up bars, You can get an incredible stretch and if you're someone who gets wrist pains when doing push ups this will completely nullify that.
I started working out in a gym 6 months ago and I was able to do 70 kg bench press for reps no problem, but as soon as i did even 2-5 push ups my wrists hurt like a mf (my body weight is 75kg by the way), but with push up bars I'm able to do even controlled decline pushups for reps with zero pain.
The biggest thing that improved my chest activation is simply using a tool to get deeper, weighted ring/parallet pushups are incredible
Ohhh yeah ring pushups are great, you just can get down so deep and get an awesome stretch. also i feel like you get a better contraction in the chest since you can pull the rings together as you contract.
Everything that’s recommended is excellent except the “but up” you should create a posterior tilt. This not only stiffens the body, it tenses the chest so when you do the push-up you are getting the full gains.
Also when you get to the top, keep pushing until your back is fully protracted.
The ass up hands wider tips really helped.
That's what she said.
I really like push ups in my training. I bought a pair of v shaped handles a while back to ease wrist strain while at the same time providing a bit of a deficit. And I migrated from a backpack full of plates to a weight vest. I like them so much in fact that even now that I've been back in the gym for about a year, I still do them as a finisher after I'm back home from my push days.
Thanks for the tip Doc. I will definitely let you know 😊
I seriously suggest gymnastic ring push-ups to really feel the chest. The instability forces you to use a better mind muscle connection and greater full range of motion. Also since the rings are connected to straps you can turn your palms in for a great squeeze on the concentric.
You know iv just got over a pinched nerve and getting back into push ups, this approach is exactly what I needed to see today, thanks a bunch man, cheers 👍
Where did u pinch ur nerve. Mine was the shoulder/wrist.
Switching up to knuckle push ups allowed me to overcome this tingling pain.
@@NaruteetheFodderPianist neck, shoulder down the outer-side of the arm and into the thumb, yeah, nice I'll include knuckle push ups, even finger push ups too. Did you you notice a huge loss of power as you started doing them again?
YOU TALK SOME GOOD SHIT!! CLEAR AND GOOD INFORMATION!!! *APPLAUSE* !! LETS GOOOOOOOOOOOOOOOOOOOO
just found this feed, butt up pushups 🤔 seems so logical now he's explained it. Subscribed 👍
YES! CHEST GROWTH LETS GO!
THANK YOU DR MIKE!!!
Best target for my chest....push up bars with hands inverted....you can feel the pump more direct
Deficit with suspension trainers or gymnastic rings is awesome.
thx dr.mike! what a gamechanger! 💪
Love the deficit. I use cinder blocks.
Faygo Grape and Redpop!! 👍 Thanks Doc
Doing calisthenics here. I can say, for me at least, straight body line, retract down and protract and lockout at top. A small deficit is the way to go. Id also throw archer , rings or weighted. Thats how I feel push ups.
Maaaaan I gotta try this masterful method!
Love the 1983 style intro
My favourite pushup setup is on rings. Probably the only tool which helps me to really feel the pecs (depending on depth and straps width ofc)
Good Vid, Good instructions, Good Advise. 👍🧬💪
Thanks Doc will try this tips for sure great video stay strong stay healthy 💪👍👏
Rings full rom push ups, easy to overload with belt (doing them elevated on box lvl)
Great video!
Thanks for the content and advice! Don’t really work my chest, and recently started incorporating push-ups regularly since I can do them on my break or between work very easily. Will check this variation out
great analogies, funny but they make perfect sense to explain form
Thanks for these tips!
I use a metronome set to 60bpm. 3s negative and 1s positive, currently at 5 sets of 10 reps with 30s rest between sets, increasing total reps over time. Metronome helps me to not cheat. Huge pump afterwards
Cool idea. Gonna try that next time in the gym.