You CAN Increase Your Pushups (JUST DO THIS!)
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- Опубликовано: 30 июл 2024
- If you’ve ever wondered if it was possible, it’s true; you can increase your pushups. In this video, I’m going to show you how to increase the number of pushups you can do right now by offering a simple progression of pushup variations to increase the difficulty and intensity of the exercise.
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I’ve mentioned before that in order to get a bigger chest from doing pushups, you should avoid ineffective volume (i.e. doing 100 pushups a day). In fact, you should be increasing the difficulty and intensity of the pushup to create progressive overload, similar to adding weight to the bar. When should you progress to the next difficulty level? When you can perform 20-30 reps with relative ease.
For the beginner, knee pushups are the best place to start. The important thing, however, is to make sure that you are using proper form to make sure that not only increases the difficulty of this specific pushup variation, but also drives greater muscle growth. If you can do 30 repetitions of these, we move on to the next pushup exercise.
This would be the standard pushup. I find that most people that are serious about their training can bang out 30 or more reps with relative ease in a given pushup workout. The important thing to note here is that many people performing the standard pushup are shortchanging their reps by avoiding full lockout at the top of the rep. Making sure that the last two inches are taken into account, the exercise is more difficult itself.
The third pushup exercise in this progression would be the hand release pushup. This ensures that you are moving through full range of motion by making sure your chest completely touches the ground. The rotator cuff is also involved as a stabilizer of the exercise itself, which is an added benefit.
Next up is the pause push-up. This variation increases the amount of tension of at the bottom of the rep, which just so happens to be the most difficult portion of the exercise.
This more difficult exercise variation of the push up is the 1.5 rep push up. While this technically will increase the number of push ups you are doing in a given set, the intensity is much greater. This means that a new stimulus of the exercise will create further muscle growth, which is what your goal should be by performing push ups in the first place.
Continuing with the theme of tempo reps, we introduce the slow motion pushup. By lowering down for 5 seconds and returning to the top in a 5 second cadence, you are increasing the time under tension. Not only that, but this pushup allows for eccentric overload, which we know is one of the three main drivers of muscle growth. To grow your chest, this variation of the pushup is going to be great.
Once 30 reps of that exercise is achieved, it’s time to move onto the 3-point dynamic push-up. This can be achieved through the use of the prowler push-up, the spider-man push-up, step through push-up, or the cross knee push-up. By keeping just 3 points of contact on the ground, you are requiring the muscles involved to do more work.
Next, we introduce the wide arm push up. This version takes the triceps out of the equation, which means more load introduced on the chest. While the standard push up is a more “efficient” exercise, when it comes to muscle growth, we must seek out inefficiency. This means challenging your chest more in order to change it.
To make this move more dynamic, you’d be performing the archer pushup. This again takes the triceps out of the equation but increases the difficulty of wide-arm pushup by having to move laterally with each rep. Left-to-right and the opposite each equal one rep. That means when you can do 15 reps to each side, it is time to move on.
Finally, the most dynamic version of the push-up is a plyometric variation. This means creating an explosive movement off the ground to make the exercise as difficult as possible. 4 variations of this push-up would include a simple plyo push-up, a clapping push-up, an extreme version being the superman push-up, or even something athletic like the hannibal push-up. The point is to find the variation that challenges you to get to 30 reps.
Let me know which variation challenges you appropriately in the comments below.
If you’re looking for a complete workout and nutrition plan that will help you to not only get stronger with pushups and build a bigger chest but build a complete, athletic and ripped body - head to athleanx.com via the link below and check out the ATHLEAN-X training systems available.
For more videos on how to build a bigger chest and pushup workouts that help you build a big chest at home, be sure to subscribe to our channel here on youtube via the link below. Remember to turn on your notifications so you never miss a new video when it’s published. 
Хобби
If you have ever thought about doing 100 pushups a day, I am BEGGING you not to. Check out this video to see why => ruclips.net/video/-T64FLsJnAU/видео.html
What about adding incline and decline into the mix?
“I can’t do any of that s**t” 🤣 I love JC!
What does Jesus have to do with this
@@nidhinjojy405 He’s not talking about Jesus, he’s talking about Jeff Cavaliere, the host of ATHLEAN-X.
Weakling
I'm sure he actually can, but great intro for sure!
R/whoosh
"If it doesn't challenge you, it won't change you!" well said. Thanks again Jeff!
6:53
Great life lesson too
Sleeping early, changing your LIFESTYLE (not diets, DIETS ARE TEMPORARY) and to stop watching things you shouldn’t be watching. Lets go JEFF!!!!
Jeff, we definitely need this as a series for calisthenics exercises!
@@pcmasterracetechgod5660 Have u even considered to look how long Jeff is making these videos and with what thumbnails? Honestly my dead rat was smarter than u jesus Christ...
If you want to increase the number of push-ups you can do, just do more push-ups, same thing with pull-ups, dips.....
@@muhamedcaus u can't really gain that much muscle if you're doing like 50 pushups... If u want to gain muscle efficiently then u need to increase the difficulty which is why we need a series
Just watch my vid instead
@@boi544 I see you haven't noticed his username.
01:54 Level 1: Knee Pushups
02:27 Level 2: (Classic) Pushups
02:56 Level 3: Hand Release Pushups
03:45 Level 4: Pause Pushups
04:15 Level 5: 1 1/2 Pushups
04:47 Level 6: Slow Motion Pushups
05:18 Level 7: Prowler / Spiderman / Step Through / Cross Knee Pushups
06:25 Level 8: Wide Arm Pushups
07:00 Level 9: Archer Pushups
07:30 Level 10: Plyo / Clapping Plyo / Superman Plyo / Hannibal Pushups
Tysm bro ❤️no homo lol
This will help me a lot since I just started a few days ago
Hero
Thanks bro
I kinda realized the classic wasn’t doing too much no more. Just tried out 1 1/2 push ups and I can feel the difference.
Jeff didn't raise one hand to answer questions in school
Nono he raised both of them to prevent muscular imbalance
Someone already made that joke
0:06 Love this guy, he's honest, straight to the point. He doesn't present any bull sh*t.
Thanks for 100 likes, appreciate that.
yes great value here
@@johannes01Yeah.
@@santanab1 💪💯
I didn't even know I needed this. Moving from standard pushups to one and a half pushups, I can feel that tightness in my pecs again just 10 pushups in. Subbed!
Nicee for how long have you been working out?
I love how Jeff shows you how to get an overload on the muscles being trained by teaching you how to get creative with basic exercises. Really works in a pinch. Thanks, Jeff!👍
Just farted
@@JOHNNY-ph5kf same
As a skinny gun and knowing you were to, watching your videos gives me the motivation to keep on going, while getting more knowledged on a variety of factors its by far the most non bs channel and the results speak for themselves keep dojng what you do brother.
1) 30 Knee push ups
2) 30 normal push-ups
3) 30 hand release push ups
4) 30 pause push ups
5) 30 , 1 and 1/2 push ups
6) 30 slow mo push ups (5sec up 5 sec down)
7) 30 no ground contact push-ups
Thanks for that!
No air-conditioning during the summer and eating 3 meals a day ,a banana is fine too
@@absolutezer32 man of culture i see
That's a simple yet awesome push-up breakdown. It's crazy how many versions of push-ups are out there. Thanks
Props for recognizing that members of the military are expected to do silly numbers of pushups for the APFT. It's ridiculous how much stronger I've gotten since I got out and have been able to develop a program that revolves around more than pushups and running.
Its endurance not to put muscle on too much muscle weighs you down and makes you a bigger target.
@@samw2670 Dude. I did six years in the infantry. I know.
I enlisted almost 2 years ago and still haven't done that ancient APFT. The ACFT is far better in my opinion.
@@JJ.Picasso lol, that's fair. I got medically retired in 2015. Still feels like I just got out.
@@NotHPotter no one cares about your shitty infantry
Heiii Jeff! I was just watching an old video about how you talk about the roots of strenght ( mobility stability and flexibility) and i wanted to ask you if you could make a video with exercises on how we can improve in those things! Really appreciate your videos man! Been following you for almost 6 years now and you have really helped me with my training! Keep doing the great work!
Jeff needs a lot more content in those subjects! Probably only releases 1 video every few months on flexibility/mobility/stability. I've had to go elsewhere for that content. 100% needs more of this!
Calisthenic Movement focusses a lot on those three things if you're interested.
@@luker.6555 is the chanel called "calesthenic movement"?
@@ariodas660 Sure is friend! Here's one to get you started: ruclips.net/video/Ru1hYrwCZJo/видео.html They're good quality :)
This is amazing. Very informative and constructive. Thanks for doing what you do, Jeff. Would love to see this become a series.
I just did the 20 up 20 down challenge this morning and I don't want to see another freaking push up...Damn it Jeff 😆
That's nice, I've done the up challenge and gotten only to 16 plus 10 additional on the 17th. I do them by touching the floor with a normal tempo, not just pumping up and down.
@@aj45045 Great job!
What's the 20 up 20 down challenge?
@@shalomagape5457 It's a challenge at the end of Month 2 in AX-1.
@@smurfette01 ok tnx
This + deadlift fixes are reading my mind. Struggled with both this week for whatever reason.
Brilliant and very informative mate. Thank you 👍🏻
Another variation is pushing up explosively with 2 hands and coming down slowly with 1, and now I will combine them with the knowledge in this video, thank you for sharing so much great advice and straight science
Been waiting for this topic... Thanks Jeff... and Jesse!
Been watching your videos for years but this is my first time commenting. Thank you so much for teaching me new ways to challenge myself, to say you inspire me is an understatement. You've really taught me to enjoy seeking areas out of my comfort zone with regards to my workouts. Really hope I can start to apply the same principles to other areas of my life. Again, thank you so much Jeff Cavalier and JESSI!!!
Did u got any muscle growth by the excercise taught by jeff
Progress is always tough with body weight so thx for explaining well on progressive overload ideas
That was excellent! Thankyou Jeff.
Keep it up. followed you since 2021 and many videos are joke but you actually show what it takes like showing sometimes Jesse as example. Appreciate your hard work knowing what it takes to transformate from 0 .
A starting point for everyone with a challenging next step. Thank you!
Jeff’s videos are soooooooo helpful, can’t thank him enough for sharing his knowledge 🙏👍🙏👍🙏
He provides awesome value
Great! It is always easier to do something when you know where you are going to come. Would be cool to see video about progression in other exercises
All of this is great info, I appreciate it man!
The best video on pushups so far on YT. Just finished 2 sets until failure of each level. I got so cooked that ended up doing like 2 pushups last 3 levels. Also just finished my BeastX, sick knowledge Jeff! 💪💀😎
Dude I just stumpled across your channel today, where has it been all my life, this is exactly what I have been looking for. Very good videos Jeff keep it up!
welcome to life changing videos hahaha
have you found that they’ve been helping you?
Great video Jeff. I was wondering about ways to incorporate progressive load while doing pushups. This is what I needed
Videos like these are fun, where you progress. Makes working out more fun.
Appreciate your investment in people As always, giving great personal training advice for free.
Great video and awesome explanation. Love the variations. Thanks Jeff. Please do a new 2022 video on training traps.
This is like the ultimate push-up video. Fantastic resource. So glad I found this video as I plan to increase my push-up game this year.
how had it been going since? seeing progress?
Definitely an inspiration for me, thank you Jeff 👍
OMG, this is so important video that actually way better than any advice that I had from my years in gym! Thank you so much
Yo @athleanx been watching for years best work out channel jeff
Would love to see a series like this with regards to squats and other calisthenics movements.
yeah me too!
I really liked the recap! great idea
I needed this video. I’m shipping out to Basic Training next week, so thanks Jeff. 👍
This really helped. I went from one classic pushup to two! 😁
Thank you very much. Realistic and gives me somewhere to start.
Great advice Jeff. Thanks!!
Thanks for the lesson! Been just increasing Classic Push-Ups over the last year with little progress.
Jeff can you make a best (muscle) exercise with rings series just like the one of dumbbells? I think this would be a grate series.🙂
Loving your vids. 👍
Thanks best video in awhile!
Awesome tips!
Exactly what I was looking for
Some serious pushups there! Will definitely need to incorporate them into my workouts!
My current training program is ELAST-X, I discovered my favorite pushups variation: BANDED PUSHUPS.
Watching this video gives me even more ideas to make it harder.
Thanks for your video!
Man i have to thank you i have no equipment to work with right now and was burning my left shoulder out aked all day i watched this video the other day and tryed 30 hand lift did but was harder so i did the pause and could hit 30 with in 5 of the failure point and did 5 sets of 30 throughout last few days insted of the 400 pluse pushups i was doing in sets of 50 and my sholder feels better and i feel the work out more i will deff follow this as i progress thank you for the info mind you im a 230 pound farm boy lol so im used to pushing through and am runing daily as im a recoverd meth addict who just turnd 30 and realize i only have one body i have abused i look forward to seeing your videos as i get back in shape thank you
You read my mind, thank's jeff.
This is very accurate. This is what I did and I had a major body transformation overall
I wont be able to use a lot of that info for a long time, but I'm looking forward to that day. Weak kid who wants to be a marine here. Gotta work hard, and it helps to have this resource
Thank you champion for the informations
Love the video
Nice video🔥
Oh snap!!! Let’s get it!!! 💪🏾💪🏾💪🏾
For military PT. I start with my elbows close to my ribs (tricep) and when I start to slow down, I move my hands apart with elbows around 45° (pectoral) and do another 30-40. Now go max your military PT test.
You can't do that in the new ACFT.
@@doublej3164life from all the wokeness going on, sounds like you can't even be a man in the military anymore.
@@NeverComplyEver The APFT changes were made by CrossFit bros who were trying to be so anti-woke that they changed the whole system for no good reason.
I have been doing my push-ups wrong for a month I had my butt up high I’m glad I watched this thanks 🙏
That opening was hilarious 😂
absolutely informative ✅
One of the best intros I've seen on this channel so far
Wow! Never seen some of those variation push ups.
You read my mind Mr. Cavaliere, what a helpful video! G.O.A.T
A+ TY Jeff!
Awesome, thanks !!!!
You are the man!!!!
Thank you!!!💪😲
Your instructions are great, thx! Have you done a vid for those of us in our 50's having trouble with the daddy pot belly? Thx!
PLEASE do a similar video for Pullups and Squats !!!
Well, I have my work cut out for me. Thanks for the info!
Love Jef!! He is funny but great professor also!
Will try this for sure. Maybe I'll get to phase 3!
Thanks body all your videos are helpful thanks
I recently started working out and going to the gym I used to be 120 kgs now I'm 83 kgs but I've lost a lot of muscle because I did it with only diet. I couldn't do any classic push ups but now it's been a month working out and I can do almost 4 full push ups! This feels absolutely amazing and I'm gonna use this method to improve my strength
Nice video! Actually pretty pleased with myself that I can do the 30 regular push-up's now times 3. Since Im now 52years of age, and 100kg+ just doing standard push-up's has become a challenge, and progress is really slow. Was doing double that times 5 when I was in my 30's though
Thanks Jeff
excellent! I’ll follow this from today on. However I have a slight tendonitis in the triceps tendon that leads to the ellbow. Any tipps what I can do to prevent this in the future? it’s the second time I have it in 2 months
Great educative video.
Lets go
Jeff, as always thanks for the instructions. I am only fit again because of you, your awesome channel and athlean X. One question: could we do the same with deadlift? I have a back hernia, and would really like a way to not overload with weights my deadlift.
Always stay healthy, wish you the best of luck for the future! 🔥
thank you sir very good video
I love this channel because it can solve my problem
Can you do this for pull ups, body weight squats/lunges? Loving your Old School Iron program!
He has a video/ program for improving pullups in 22 days. Search for that and it could help. Haven't seen anything similar for squats.
Well... bout to hit my knees n see how much knee push ups I can do then move up da chain thanks Jeff
Hi!
Question:
Do you have or would you mind making an episode which exercises to do and not to do with long and short muscles, which one first, both combined, avoiding long and short muscles exercises etc. ?
he's really great I was just thinking if I should do a harder variation since I was doing like 18 of them now I know I should wait till 30
Great video. New sub.
You're legend bro
Your videos have helped me more than others on RUclips, so thank you. Can you make one for hip impingement? You have quite a few hip videos but I can’t find one for just for impingement. Unless I missed it?
When Jeff does a push-up, he pushes the Earth down
I love this. Is this in any way inspired by destiny 2's Deep Stone Crypt? The feeling of this ambience matches that setting really well, bravo.
Thanks I'll start with knee push ups
I do them as Jeff said in one video. Ten reps in slow motion and it works fine. Greetings from Timișoara, Romania!
jeff is my hero he had personally trained me for more than 15 years
I know that one of the best pieces of advice that Jeff has given deals with energy leaks
Push ups have always been difficult for me. I have a powerlifting barrel/ dadbod belly that keeps me from a close to the ground full extension, and my wrists of all things is where I really feel the movement. I literally have to wrap my wrists for pushups and don't know how to get better. This vid is very helpful.
it might be your hand placement
Athlean xero 2 its amazing program i like week 3 decay a and b.
I like week 9 and 10 slash and burnout. You great jeff. Size my shoulder grow up
And then there's what you show in your Elast-X program with bands that just takes all of this over the top to a whole new level! That program is AMAZING!