The Perfect PUSH-UP Workout (3 LEVELS)
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- Опубликовано: 26 окт 2019
- It is possible to build a bigger chest with a push-up only workout, but you better pick the right variations of pushups and know how to construct your workout properly. In this video, I’m going to show you the perfect push up workout that you can do anywhere and regardless of what ability level you are at now. I’ll show you a beginner, intermediate and advanced push-up workout that will take you to your limit and get your chest growing with no equipment required.
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To start however, we have to look at some of the limitations we encounter with other push-up workouts. First of all, any that starts with a rep prescription is inherently flawed. It is far too difficult to recommend a workout that is driven off of a rep goal on push variations that doesn’t account for the different levels of strength of those performing the exercises.
Next, the choice of exercises is critical in a properly developed push up workout. If you fail to account for the fact that you will need adduction of the shoulder to get a complete chest contraction and only pick exercises that keep your hands separated apart, you will not get an optimal chest workout. Here I cover three versions of a pushup that will create relative adduction of the arm that will activate your pec muscles better than ever.
As for the specific exercises, it’s important that you take each one of them to failure as noted above. We simply cannot define how many reps are supposed to challenge every single person in a certain variation of a push-up. Instead, by programming reps to failure you can be sure that the effort level is going to be what is necessary to spark new changes in strength and muscle growth from doing the workout.
Beyond that however it is important to point out that just because your workout may only consist of pushups it does not mean that you are unable to target your upper, middle and lower chest. This is simply not true. With a careful selection of variations that position your arm higher than horizontal, at chest height and lower than horizontal we can do exactly that. We can hit the different fibers of the pecs more preferentially and therefore create a perfect chest workout.
Throw in the fact that it is important to speed up what you slow down and therefore should include at least one explosive pushup variation in your workout and you will have a pushup sequence that is second to none in effectiveness. Try this out and see if you can progress your way up to the point that you are completing all of the advanced level exercises without having to take extra time to complete.
If you are looking for more perfect workouts that you can do for your chest, back, total body, shoulders, biceps and triceps, be sure to subscribe to our channel here on youtube and turn on your notifications via the link below to be sure you never miss a new video when it’s published.
For a complete step by step workout program that will help you to build ripped athletic muscle in just 90 days, be sure to head to athleanx.com at the link below and start training like an athlete today. See how much faster you can get results when you put the science of strength back into your training routines. 
Хобби
If you thought about doing 100 pushups a day, I am BEGGING you not to. I'll show you why in this video right here => ruclips.net/video/-T64FLsJnAU/видео.html
Hello, i have a question.
Would you say it's good to push to faillurs then switch to same type of exercices but at a begginer level and push to faillurs again ?
@@okty6809 i think that would be a good compound set
@@okty6809 qa1@
I was taught recently to not flail my elbows out while doing push-ups. When I tried this, I felt alot more tension on my arms than my chest.
Should I split the difference and flail a little bit to have a better chest workout
@@derekwalizer you wanna keep your arms at about a 45° angle. Not to tucked and not too flared out
Upper Chest
2:36
2:57
3:10
Mid Chest
4:50
5:11
5:19
Lower Chest
6:12
6:33
6:51
God's send
Thanks mate
This shit should be pinned
Ohh thank you!!!
@@sahibpreetsingh8571 😂
That feeling you get when you're no longer in the "beginner category" for all of Jeff's workouts 😎
💪🏼
That moment you finally hit the advanced workouts from years of jeffs coaching😎🔥
Hell yeah brother!
Not gonna lie...it's almost better than sex
@@unnaturalatrophy5377 id say its neck and neck
1like 1push up
Get to it
@@lil_azulchin0412😂😂
2 pushups for every like this reply gets😂
5 push up for every coment yeahh
Better get on it bub, so far you got 225
Abs
Beginner: 4:06
Intermediate: 4:24
Advanced: 4:37
Upper Chest
Beginner: 2:36
Intermediate: 2:57
Advanced: 3:10
Mid Chest
Beginner: 4:50
Intermediate: 5:11
Advanced: 5:19
Lower Chest
Beginner: 6:12
Middle: 6:33
Advanced: 6:51
Adduction
Beginner: 8:10
Middle: 8:31
Advanced: 8:40
Explosive
Beginner: 9:16
Middle: 9:33
Advanced: 10:20
Rest 3-5 Minutes
Repeat 2-3 Sets
Ah much clearer ty bro
everything i needed in one place, thanks man
Thank you kindly good Samaritan
thanks G
Thanks man!
Jeff: Instead of resting, do some abs workout.
Me: PEACE was never an option.
HAHAHAAHA 😂😂
Lmao! Thought the same. But this guy is gold. The only person who gives clear explanations, even when they're less than other fitness figures, when he speaks, he speaks concrete sciences, unlike those wannabes who are really all over the place now spreading false science. If you want results, real, durable, fast results, follow him.
🤓
Tbf these vids are brilliant for the days I'm not at the gym or cant go
True dat 😂
It may help!
Upper chest
2:37 - 3:11 various push ups beginner to advance (focus on upper chest)
4:13 v-sit hold
4:39 scissor v-up
4:53 knee pushup
5:22 archer pushup
Lower chest
6:15 incline pushup
6:36 pseudo planche pushup
6:55 modified hindu pushup
Abduction to explosive
8:09 - 8:32 twisting pushup
8:40 - 8:59 Banded crossover pushup
9:12 lateral knee plyo pushup
9:35 double hand release pushup
10:12 brock shuffle pushup
10:51 pushup bra
Thank you 🥺🤝🍪
if this was Reddit i’d give u an award
Thanks a lot mate
Legend!! Thank you!
Luv u ♥️
I’m a beginner and never felt this pain in my chest with any other training before, this is great, my chest is sore all over the place!
That’s nice but soreness and pain aren’t a direct indicator of muscle growth . These exercises aren’t going to contribute as much to chest growth , however they are very good for training explosiveness
@@nikitadimitrov5042 why aren't they?
@@DripSmooveplays_fortnite the muscle growth happens at the maximum stimulation on the muscle . Push ups have a lot of stimulus on triceps and shoulders too so chest isn’t targeted as well . Also , they are just too easy to effectively train for muscle growth . Also pain doesn’t show muscle growth cause you can literally do bicep curls with your phone and after a minute your arms will ache and be sore but that doesn’t mean it will cause muscle growth
@@nikitadimitrov5042 it’s still effective either way
@@chrbrud9225 if you want to get more muscle mass , then this is not very effective. It’s more muscle endurance
I have not worked out in 6 months and haven't taken my workouts as serious as I did years ago. Trying to learn workouts, tips and good habits. This was a great start. Definitely a beginner lol
Jeff, this whole concept of arm position in relation to the body to hit all three sections of the Pec blew my mind! I have great lower and mid development, but my upper pecs suck. After watching this video yesterday, I have input some "Knee pushaways," and "Prowler Push ups" in my workout last night. I cannot believe the difference these movements made on my pump and after-workout soreness, haha. I love your videos, because they make so much sense scientifically, even though they fly in the face of many of the bodybuilding theories of the 80's which was when I first got started with weight training. My Dad is 71 years old and I have been telling him to check out your videos for months now. My Mom called last night and told me he was upstairs doing some kind of weird push ups that he saw you perform on one of your videos!! I love it. Thanks Man for sharing your knowledge!
brian rutherford Jeff is amazing, right??? After a few weeks of these exercises I have noticed more change than in months
Pushups at 71 yrs of age?
Jeff the 🐐
@@abhijaysaraswat83 My question too?
@@abhijaysaraswat83 its def possible considering the past generations used to lift weights from young ages and had healthy diets. Unlike today where obesity rates are increasing by day. Push ups at 71 are definitely possible, again depends on your health conditions and many 71 year olds would not be able to do that. Plus the guy could be coming from a military background or may have served back in Vietnam which lots of american men took part of due to being drafted .
Me: *How long do I rest?*
Jeff: *You don't need rest. You need ABS*
it's true you don't need to rest
you must keep going
do you know how much time we do the abs between the pushups? ty
play fortunate Hugh
@@ppstylish5579 Until you are ready to do pushups again.
@@E4King No, absolutely not.
His veins alone are stronger than my existence.
Don't try to be a clown , be a warrior
Weak. Get tough. Stop the lameness in men
If you could be a type of cat, don't be a pussy, be a tiger.
@@mcrump7421there no one type of man. Quit being ignorant.
😂
10:15 at this point it isnt even exercising hes just teatching us how to breakdance😂
Hahah i really like it tho
Dem moves
pathfinder I burst out😂
Comments like these make me love the vibes of this channel
Dude starts to breakdance when he’s supposed to be the most tired 😅
Writing this for beginners:
Rules: take every exercise to failure. During recovers between exercises, do a V-sit up (4:13), then when you're ready go back to pushups.
1- 2:37 knee pushaways
2- 4:53 knee pushups
3- 6:15 incline pushups
4- 8:08 twisting knee pushups
After this, you take a 5 Min rest pause and repeat the whole thing another 1-2 times.
Good training fellas 💪
tysm, but how many times do i do these?
@@beskoetjeRL I'd Say till failure for each one
So no Explosive Push Ups? And also would it be ok of I only did 1 round as when my tendonitis heals I'll return to weights but I still want to be able to do Push Ups?
@@nikkujoski693 of course! Even 1 round Is fine as long as you feel it's working and you don't injure yourself. You can Aldo add explosive push ups, however I bet It would be difficult After doing the whole circuit.
Try It out, could work!
Also Remember that you can Just increase the difficulty by Simply doing the normal version for each exercise (push ups instead of knee push ups etc.)
@@fabio5783 thanks its always good to get some advice from more experienced people
That's what I love about calistenics so Weights just more difficult movement
I'm a scaffold builder so honestly this man is going to make my job far easier. Literally my job consists mostly of picking up larger weights over my head and chest power comes straight in handy lol.
NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/perfect-pushup-workout
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Perfect pull up
ATHLEAN-X™ mannnnn
oof i lost already
At least i arrived on time :,)
Notification Gang
The number on his t-shirt shows how many push ups he can do at once
Underrated
Facts!
its 24/7 over 365 days
Wrong his answer to how many push ups can you do is... All of them!
Elvin Veeramah whoosh
Intermediate Exercises:
Prowler - 2:58
Pushups - 5:10
Pseudo Planche - 6:36
Twisting - 8:31
Double Hand Release - 9:36
(Repeat 1-2 more times)
Thanks!
🐐
thank you mate
Thanks
Thanks
magnificent video! I've been looking around to improve my calisthenics routine and I must say everything from your pull up form to push up technique has been incredibly helpful in providing insight to the minor details that make or break a workout
Next one: The PERFECT pull-ups workout
Dima Daniel I swear this dude ran out of ideas and decided to start recycling videos😭
@@d.torres4965 Just like everyone else in the fitness community cause the amount of content is not infinite
@@d.torres4965 I never saw him do this in other videos. And also, even if he does, he has a hell of a lot new suscribers now.
Octavio Sanchez say it louder for the people in the back!
Dima Daniel I cant do pull ups bruh 😭idk why, I can do chin ups tho
I’m 400 pound man, just quit drinking, 5 days sober so far, I’m try these work outs, I use to work out a lot, and can’t wait to lose this weight I regained! Thanks for the video!
How'd it go, 1 year later?
You still sober? How them gains
U alive ?
go at it king
Keep it up sir
Jeff's videos are so compelling and useful, I feel like I need to study them all multiple times to makes sure I can incorporate everything. Pure quality
I’m a skinny 13 year old guy and I’m new to working out,I’m here to start,wish me luck
How are you now
You got this bruh
I was skinny now I'm rock solid after 3 and a half months after these workouts I believe u can do it too
Just eat lots off eggs and beans before and after workouts fuck protein powder
How have the last 2 years been man you still working out?
Me: How long is the resting time between exercises?
Jeff: Abs.
20 seconds. Enough time time to get heaps of oxygen into your blood stream.
@@ZiggysDad r/woooosh but thank you
It's not a joke, Jeff Cavaliere Athleanx.com is being serious here
@@Axel-Jett thats not r/wooosh dude. He was just trying to help.
You have watched Jeff's videos for years, time to get INTERMEDIATE and do more abs.
Been doing this for a month now and I’m so happy I’ve improved so much. Thank you!
I love how thorough you are. You're explanations are fantastic & super helpful. You've got the greatest body & I get super motivated looking at you doing the exercises. When you're doing the various push-ups, you're arms, chest, shoulders, back are so amazing. I see every muscle on your body & it pushes me to do more. THANK YOU for that.
Been recovering from a broken leg and haven’t been allowed to touch weights so this has been great!
Finally a guy who really knows what to do.
this guy is the only guy i can trust in the whole internet!
@@mohaglade4892 jeremy ether
I’m loving these videos. I got sick with Covid and now recovering but I lost a lot of weight and started taking better care of myself and exercising concentrating on body weight exercises. These videos are really good to help me with that! Thanks for posting!
When you're at the beginner level for chest, but advanced level for abs...
When your body is at the level for rest...
Lol facts I can do all the abs work outs just getting on the intermediate chest work outs lol
Facst ahahaha
I only can do intermediate abs and chest ,equally
@@HMJR5 eventually u will get to the expert level
Haven’t seen this channel since I was probably 16, absolutely awesome to see not only it’s still going but the same guy is running it
When Jeff does Push ups, he doesn't lift himself up. He pushes the ground down
This is essentially what the push up is though, It is the equivalent of the upside down deadlift and it works the same muscles if done correctly.
@ fdt
@@donaldtrump2096 someone missed the joke....
Wait so what would happen if u put chuck norris on the opposite side of the planet and get them to push at the same time ?
@@joy12sim The end of the world as we know it
2:38 Knee Pushaways
2:57 Prowler Pushups
3:09 Decline Pushups (wall prowler)
6:36 Pseudo Planke Pushups
6:54 Modified Hindu Pushups
Thanks dude
You timestamp folk are the real heroes! 🤭
thankss
It's pseudo planche not plank.
Aint even all of them
You are a real superman!!! I am an athlete since 1985 and you have made the best body I have ever met. You are the BEST and you have inspired many many people.
Jeff is the best teacher I’ve ever listened to easily. Legend.
The lists at the end of these workouts are always appreciated, Jeff!
10:10 When Jeff enters the club : ')
Lmaoooo, my thoughts exactly
lmao
Haha!
Def breakin those bad boys out next time I hit the dance floor
Hahahah nice one!
Great video, I have made these changes to my push-up workout and ive had great success especially with going to failure, Im quite impressed with how my performance improved over a short period of time. Thanks
Outstanding! Once again, Jeff C. covers it All, from A to Z. I'm especially impressed by the "Add
uction" segment. Thanks, Jeff!
Jeff: do these exercises to failure
Me: 1....... failure.
I feel you xD
One more than me. lol
All right, now onto 2!
Knee push ups
I got 1... knee push up😓 I am a girl
I just completed 3 rounds, mixing beginner and intermediate variations of the push up and DAMN! Will continue to do this workout until I get to the more advanced variations. Thank you Jeff for your thorough explanations and overall knowledge!
This man has single handedly saved me from so many mystery pains
Thanks, Jeff. I used to worry about damaging my shoulder joints by changing up my push-ups, so thanks for showing us, with confidence, safe push-ups to do.
I have just discovered this channel and am loving it! Thank you for the useful information, the live demonstrations at various levels and most importantly the motivation for me to take this information into the weight room.
Athlean-X pushup workout:
Beginner- all sets to failure
V-sit hold 4:05 (between sets)
Knee pushaways 2:36
Knee pushups to 4:49
Incline pushups 6:14
Twisting knee pushups 8:09
Lateral knee plyo pushups 9:10
Repeat 2-3 times
Intermediate- all sets to failure
V-sit scissor hold 4:23 (between sets)
Prowler pushups 2:56
Pushups 5:10
Pseudo planche pushups 6:34
Twisting pushups 8:28
Double hand release pushups 9:33
Repeat 2-3 times
Advanced- all sets to failure
Scissor V-up 4:36 (between sets)
Decline pushups to 3:09
Archer pushups to 5:22
Modified hindu pushups 6:52
Banded crossover pushups 8:40
Brock shuffle pushups 10:10
Repeat 2-3 times
11:00
Thank you sir!
Thank you so much for documenting this workout. Jeff's exercises are part of almost every strength training I do.
Can't understand why so many people dislike this amazing chest push-up routines
I think because of this is for those who get bored with normal chest push-up routines
I have tried intermediate in first exercise and advanced in rest
Enjoyed a lot
Thanks for uploading such a great video
Every time i need correction, i come to your videos. You are a human training encyclopedia. Thank you Jeff🙏👍
I swear there no point in looking for anyone else to train this guys a legend
3:09 taking this to failure and onto the dentist.
Haha
Onto the dentist? Naughty boy.
@@NeuronActivation lmao
😂 😂
Mann same thing just happened to me..
thank you sir. trying to recover after 3 years leaving with shoulder injury and surgery after, this is a great start over program.
So helpful! Love the point you made about why we shouldn't limit ourselves to a certain number of pushups and should do it to failure instead.
Love it when I'm watching one of Jeff's videos and then a noti for a new one pops up 👍
Thank you so much! For the first time I can actually feel my chest burning in these workouts!
Wow. I thought I'm already intermediate to advanced in terms of push ups. But this video opens of new possibilities for incline and decline push ups. Definitely going to include them in my home workout. Thanks Jeff.
In three weeks, I've gone from doing 10-13 to failure, to 20 depending on my fatigue and prior exercises. Jeff's advice has helped me considerably to the point where I've seen results in under a month, without even going all out ( 30 minute workout on average). Increased strength, increased muscle tone and all done at home, without equipment.
How often are you doing this workout and are you adding a back workout
Good job! Keep on improving.
Love the video Jeff. This sort of series is really helpful, would love to see more!
This routine is epic!! Just smashed a chest workout with no equipment needed. Thanks jeff👍
Hey Jeff, this video was really helpful. Can't believe I've been doing an incomplete pushup routine all these years. Thx Jeff
Ugh jealous with envy at how easy he makes all these seem. Posture perfect as always!
Wow I never thought of doing pushups this way... Jeff is a mastermind 🤯💯
Cant belive someone find a way to do the Lower Chest with pushups, every day is a learning opportunity, thanks.
@@Jay-we2ek A standard push up doesnt really target lower chest, no. The standard mostly targets the middle fibers. But I agree to think not a single push up cant target lower chest is a bit wild
@@Jay-we2ek isn't it funny when somebody who knows more than you corrects you and then like a little bitch you just ignore it and move on, rather than saying hey, you know what, you're right, I did some research, thanks for pointing that out, I'm less of a bitch now for this lesson, thanks!
Appreciate very much what you put up.here Jeff. Getting better each and every day. Grateful 🙏
I haven't worked out since high-school these videos give me hope
I appreciate the through detailed definition and clearly explained options . You're a great teacher Thank you. The videos you produce are part of my workout plan.
Thank you for the intermediate level. The beginner level is always too easy and the experienced one is far above what I can do
I started these like a week ago and these WORK! Appreciate you man!
Love your stuff Jeff! Thanks for the videos!
I would love to see more calisthenics workout like this 👌🏼👌🏼👌🏼. Also Can you please make a video about neck training !!!
He already has
Just do face pulls but with your mouth😎😎😎
I've been doing push ups for 20 years and you still showed me stuff I didn't know 🤔
Lol fr. Its 1:30 am rn and I'm just watching his vids putting together different ways to exercise. And honestly I had to try out the brock shuffle pushups just cuz they look fun to do😂 kinda adds in a bit of cardio after a while. I like it lmao
you are learning the same thing and you didn't see his whole youtube channel vids
Thanks, Jeff, you are the best
This video was phenomenal for military guys like me who are in places without workout equipment. Thank you for this information.
In all sincerity Jeff, thank you. Thank you for everything you've taught me through RUclips and your programs, I appreciate you so much. Love you man!
So happy I found this channel.... I cannot believe this is free!
I started ur perfect push-up wrkout 3 days ago & I must say it's actually da perfect push-up wrkout.. I've neva had a simpler method dat give u da maximum results & da feeln is incredible!! 💯
I am out of shape and even the beginner push ups are a burner’. Thanks Jeff!
I’ve being doing a similar routine for a while now. Good to know I’m in the right ball park!
Great video as usual
You're one of the most knowledgeable muscle-fitness wizards in the current world, man. Lots of respect and love from wherever I am.
Don’t you know where you are?
@@SirThomasJames I currently know where I am but it doesn't matter where I live, or where I'll go in future, or what will happen to me after I depart this life. So, I have no certainty of a permanent place but my gratitude to the person is eternal. That's what I meant.
@@thbatch_ID_MOHAMMADMARJUKURRAH Cool!
@@thbatch_ID_MOHAMMADMARJUKURRAH AS SALAAMU ALAIYKUM. THAT ANSWER RESONATED WITH ME. IT WAS PROFOUND❤🌏👊🏿 LOVE AND PEACE FROM WHEREVER I AM.
I think this is really the proper way to do. Push-ups, I'm excited about moving forward. And following this young man, this is motivation for me to increase my workout with push-ups as he call it body weight exercise. Amazing thing. Extensive information in regards to push-ups, looking forward to resolves.
Thanks this helped me a lot
Fantastic, im 58 and learning so much from you, youve added spice and chili to my workout. Keep up the radical imagination, and thanks Jeff...!
62 I'm with ya....dont need a gym with this channel
Just performed my frist set while watching this video and damn. Doing higher rep push ups on my kunkels or flat handed got nothing on this. I felt the burn alot faster and with the variation my whole chest burns. Great video.
Your body is absolutely amazing..there are men half your age that can't hold a candle to you.....I was an athlete for 30 yrs...and started trucking lol..18 yrs 60 lbs later I'm ready to begin again...ty for giving me hope..
Definitely one of the best videos for push ups
I learned so much from this video, this is wonderful! You taught me so much I am so happy
This routine was very helpful for me to get start at 53 yrs. old . I like the way he explains what is taking place and why you are doing the exercise.
Thanks.
Mannnnnn!!!! 53 years old
53? Damn, I wish you much luck.
I'm 56 never looked more ripped or felt fitter...mainly pushups and dumbbells , if you haven't already checkout ' live anabolic ' dedicated to over 40's work outs...all the best !
Thank you for all your great and interesting advice Jeff.
I’ve always been a strong believer that exercise can ease chronic pain better than medication, and although I might not have performed the V-sit entirely the same as yourself (considering my complex health condition), plus added the ‘Superman Press’ at the end; ‘Today I feel the strongest I’ve ever felt from a home workout.
As informative and understandable as always. Thanks again Jeff.
You’re amazing man! Thanks for never slowing down with the content or forcing commercials on us.
It’s noticed and much appreciated!
Thanks so much for your efforts to teach us how to develop our chest muscle from all the sides 🙏 ❤️
Another super vid, as usual!!!! Thanks a lot for sharing Jeff!!!
This is so detailed sir. Excellent content 👍. Thank you
I Performed 3 rounds on intermediate Level and now having the muscle Sorness of my Life. This workout
Yesterday: Push-ups are killing your gains.
Today: the perfect push-up.
I'm a complicated push-up.
they not killing your gains
IT'S CALLED BURNING YOUR GAINS
YOU @#$%
If do push up wrongly then they kill your gains you probably didn't watched that video
Yeah he's always contradicting himself in every video.
@@pickettkent it's a joke bro
Thanks for the tutorial Bro 😉
THANK YOU💗💗💗
It is so tremendous !
I am talling you after 2-3 years
get the tremendous result !
THANK YOU AGAIN 💗💗💗
10:60 thanks so much for including a workout sheet, this helps when I have trouble structuring my own workouts
Me: Finishes the three push-up exercises almost dead
Jeff: Are we done? *No not really.*
me, first half of the video: ok maybe i'm an intermediate
Jeff: *keeps going*
me : maybe not, maybe still
Jeff: Are we done ? No, not really
me: ok, i'm a beginner
Jeff: do this whole thing 2 or 3 times
me: damnit.
Don't do push ups...
Run Forrest, run.
Very effective workout. I'm a beginner. With this workout I know I will reach my goals. Thank you Jeff.
ruclips.net/video/ZDRFOl_8py8/видео.html
Jeff is the most honest trainer on RUclips
I feel healthy just watching this!