We've gone full circle back to shorter ROM again. I think this just shows that common sense + what feels best for YOU + INTENSITY = gains (and fun). At this point all "science-based" approaches have proven is that the science can immediately change again into something else. Just do you and train hard.
Idk training with a focus on shortened muscle lengths could also appeal to some people's common sense/intuitions and it does often times feel good but it seems to be less effective. So I don't fully agree with this.
Exactly, even depending on the movement you can love or hate more ROM For exemple i go super deep with my dips, they feel godly on my chest. But i don't feel a good chest activation on deficit push-ups compared to regular ones.
2:23 Ive seen this technique used by The Stone Circle when he does pull ups! I asked him about it and he calls it half rep pull ups and that he saw it from a ThenX video I havent found that but its very similar to what you guys are doing
@@michaelkulman7095 if you wanna isolate your lats more with Pullups or Chinups, you can just do half reps, so no need for chin over bar, because these last inches are mostly Traps and Upper Back. So full stretch at the bottom, then pull up to maybe forehead to bar, and then lower down again slowly.
One thing I love about you, Alex. You preach the old school stuff. It still has, and always will have, a place. So many people nowadays says pull-ups and pushups aren’t optimal. I always say “try those pull-ups after you’ve already slaughtered your back, and try those pushups when your chest is twitching from that final set of flies to failure, and get back to me”.
Honeslty Alex this form of the decline push up is the best form ever. Ive been accidentally doing them for years exactly like that but when i go down its like im going forward a bit like a pike push up as you said. The stretch is insane and its literally pure upper chest. So not like an up and down motion but like a spear like motion rocking back and fourth. Nothing can compare.
I completely agree! Just the difficulty is off the charts. My favorite is a weighted deficit pushup for good loading and stability, but for getting more out of less weight, you're 100% correct.
I love this style of video instead of the regular commentary videos you do. Nothing wrong with those but the camera following you and talking while doing the exercise is awesome!
Slight decline deficit pushups are joint-friendly while giving you close to maximum stretch. Secret benefit is that protracting at the top will give you a ton of serratus activation.
Weighted calisthenics have seriously improved my training and I do them thanks to you Alex! Push-ups are an exercise I don't do nearly enough so this video comes ar just the right time!
Creative variations of calisthenics are way too fun. This is why I never get tired of them. There's always a new world of spice given that you unlock your mind with creativity. I even mimick the chest expander with a nice ring reverse fly variation. The way I do it is I criss-crossed the straps and rings so that I still have tension at the bottom tho it is still a shortened position biased movement. The pump and contraction is still gnarly tho
Like calisthenics was essential in me coming up with many special exercises that I still do on the regular. So the creativity aspect carries over to weight training. That sounds like a sick variation, you're giving me some ideas homie!!
Maybe unilateral weighted push ups with one arm assisting just with stability is the best way to do them since you don't need to use as much Weight as doing bilateral (you won't Challenge your core as much)
Dips too. And you can use them for either triceps or for chest too. Anyway, go close grip push-ups and then diamond push-ups to then achieve dips, and you're set.
My favorite way to do pushups. I start full range of motion 10-15 when starting to feel the fatigue I then rep out to failure half rep shorties at the bottom with the stretch. Your chest will blow up!
look forward on your "best push-ups for triceps and delts" Alex. If there's any cue on a calisthenics noob i would hang with in the future, i will help him quickly beef up his arms in his earlier years. Pull-ups/chin-ups, dips or any pressing move, deadlifts, rows, carries, throws or hacking wood, climbing mounts, arms are the bridges to transfer your beefy torso's force. And like a Jeff said *you are only as strong as your weakest link*. And in calisthenics, pretty much 90% of the fun go through your arms
Are you going to do these style of tutorial videos for more traditional body building type exercises as well? Such as bench, squat, dead, OHP, row, etc?
I've been starting every chest workout the past 3+ months with decline deficit pushups (using heavy-ass kettlebells and pressing them 'through' the floor with a neutral grip, stopping short of full lockout at the top with a 1-second exaggerated stretch at the bottom) and my chest has never been bigger or more developed. Core strength and development have skyrocketed as well. I've worked my way up to my feet being elevated on 42" of plyo boxes on the decline. I'm a big guy (6'2" 260 with abs) so adding weight hasn't been needed yet, but I'll definitely feel like a badass once I'm able to add a weighted vest with the rest of those metrics!
i workout at home so i cant bench, for chest i only do deficit push ups (2x a week 3 sets till failure) and deficit incline push ups (1x a week 4 sets till failure), with some weight on my backpack (so still kinda high reps, but i try to slow down the reps so it's not too high). and i can't believe it but it's been working after only a few months. i didn't it would work since whenever i see people do high rep push ups everyday it never seem to build their chest but i guess rest days do matter. i thought high reps only built endurance like everybody used to say, but nope. I'll definitely try this new trick, at least for some sets, because I've only used full ROM
Man this is perfect! I wasn’t sure on how to load my decline ringpushups since I can do quite a few and I don’t have a strong backpack for weights. Never thought about going this wide. This just came at the perfect time! I was also scraping up my skin at the strand of the rings since they were so close. So this will help me progress more and also help me with the scraping. Thanks Alex!!
Loving the Calisthenics vids lately. Im transitioning from a strictly heavy weights based routine (powerlifting/Strongman competitor) to a Calisthenics based routine. Im 6'2" and 272 lbs currently and let me tell you this new calisthenics journey has been HUMBLING to me. Im having to just put my pride behind me and go into this with humility and a with a white belt mentality because I feel like a weak newb again. I've been at it for about 4 months now and have started noticing that Im gaining back some mobility and flexibility. I also am just starting to overall feel better, less sore, less stiff, more athletic and lighter feeling although im still 270+. Thank you Alex for your content.
Been working out for a year and half now, and has been looking more and more into incorporating some calisthenics in my programs (Only one I did till now was pull-up and chin-up, and my strongest points are my back and biceps, who would have thought?). Thanks for these videos, as other have said, really appreciate the vibe, feels a bit more personnal, like a 1 on 1 coaching
Just last night I was taking some progress pics and took the first back double I've ever been proud of. Overweight bmi now, 300lb total pullup, half bw pushdowns for reps, nearing 16 inch arms, etc. hitting every marker of a big dude recently. Thanks, Alex, I genuinely think I can call myself jacked at this point and it surely would have taken years longer without all the quality content you always put out.
To some extend I agree, but full range of motion is harder. For example on dips, with momentum and not locking out I can bang around 40, but once I slow down and pause between each reap at the top, I have 24 on a good day. And everything is pumped to the max after the set. No lagging chest at all. Plus, I'd rather work my triceps from dips too than rely on isolation work that will just get you so far and you won't be able to progress afterwards. I'd recommend partials after you've done your main work to beat your muscles even more in the end.
I always use push up handles to create a deficit, sometimes I even put plates below the handles for a giga stretch. They've always been a staple in my workouts, all kinds of variations too. And at my current bw at 195lbs, I'm heavy enough where they feel challenging with a slow tempo
Man I gotta say I haven't been able to really train my chest intensely due to bad left shoulder pain. Dumbbell, flooring pressing, neutral grip, crazy warmups, nothing helps. Pushups were the solution. So this video is amazing
Good timing bro! I just reworked my split to include at least one calisthenics movement on each upper body day. Like you said, I love this during cuts since the reletive strength aspect motivates you to keep going on the cut.
I do ultra deep deficit push ups feets on sofa and 2 chairs for hand positioning. Works like magic! Even though I can do standard push ups in 30-50 range, best I can do this way is 12, with virtually 0-1 RIR.
I did a 6 week phase of just deficit push ups, elevated and then feet on floor, a while back. Prior to this phase, I could bench press 225 for a 2RM. After this phase, I tested myself at 225 and hit 4 reps, and MIGHT have had a 5th in me if I had really gone for it but I wasn't trying to do a max test and had other chest work planned so I didn't go for it. Push ups are amazing, and I especially love deficit push ups with paralettes.
Definite best is elevated ring push ups with really wide straps. Get that RTO and squeeze at the top. It's like the only pressing variation I've ever done that kills my chest before my tris and shoulders. Absolute game changer and you don't need much weight, if any, as long as you're keeping yourself honest with the form. Got a question for you Alex, since this is the first time I've seen you recommend PPPU. Have you ever tried a similar pushing pattern with bench? I did reverse grip larsen with a PPPU bar path to assist in my planche journey and I think it did wonders.
I've doing the incline push ups for a couple of weeks, as my wrists were being destroyed from bench + cutting, gonna try out the full deficit, great video as always alex!
Interesting take. I just elevate my feet about a foot or three feet if I want to hit more delts. I like a slightly narrower than shoulder width grip. Need to do them more often. Might add the prisoner style reps when I can't do full ROM reps. Lets see how it goes.
For biomechanics, the easiest one to understand is The Physics of Resistance Exercise by Doug Brignole (RIP) amzn.to/3Jsa6WH You can also check out the N1 Education biomechanics course, I actually bought it recently n1.education/n1-courses/anatomy-execution-biomechanics/
Okay, I'm going to try this doing > mid / low / high range partial push ups and then work my way up to the deficit & pseudo versions, and eventually add a weight vest to the mix. Stay strong my brothers
Got me wanting to try weighted push ups again because I couldn’t move my scaps before with bag back with 10kg plates imma need to try them again using only small plates
You are not wrong, I grew big really quick doing the quick motions, it pumps blood to the chest and helps you do more reps, you feel the pump instantly.
This was so nice to watch, great knowledge I'll for sure be trying these push up variations. I started working out 4 months ago and recently found your channel, I have been enjoying your content a lot man. I have a question: what do you think would be the best form of cardio? How long and how often should we do cardio? I heard Dr. Mike say certain forms of cardio slow your gains because your body can't always recover from both, so what do you recommend? Thanks in advance, Cheers!
Add resistance bands to each ring and pull it around the safety pins of your rack so that the rings are actively pulled outside. This way there is actual resistance when you want to bring the rings together. It is practically a fly push up.
Goddamn I've done plenty of the ring squeezing in pushups but on a narrow/shoulder-width setup 😂 gonna try that super wide setup tomorrow it seems super challenging
@@AlexLeonidas4 sets of 5 and I'm dead man, finishing up with decline diamond pushups😂RTO reps went from 5 on the first set to 1 on the last too. But damn it's all pecs! Feels way better than heavy ring dips on all the non-pec muscles (due to stability I assume?). Definitely going to do more of these in future
Speaking of soldiers vs prisoners, this is definitely the case nowadays with the newer Army fitness standards and their "hand release pushups" When doing that variation my shoulders are on fire and fail first long before my chest does. I hate that variation and it does not encourage the same muscle chest growth.
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
POV: you woke up strapped to a Rogue bench in Alex’s basement while he teaches you about pushups
Go on…
Well prisoners get bigger pecs than soldiers, so you gotta jailmax to grow dat chest
I wish someone would edit in some panicked duct taped mouth sounds
Deficit pushups 🫡
decline or incline defecit push ups
Didn't know you follow Alex
The multiverse is crazy. Ring push up tho >>>>>
All deficit pushups are GOATED!
Yooooo MW
Alex is in witness protection with the lighting
Hemingway is after him
So glad you talk about the truth of calisthenics to this day. Rather than toss them aside as if they're for beginners only, and lack any further depth
Always will brother, thank you! Those who say it's for beginners lose A LOT of credibility in my eyes.
I am a simple man & leg day skipper: I see Alex, i see calisthenics. I click.
"& leg skipper" killed me 😂😂😂
@@The_Legend715 same 🤣🤣🤣
Lmao represent!!!!!
@@AlexLeonidas"grow your stubborn (muscle group)" series for lats and traps when?
In project Kratos (hit via Drew Baye) we do not go to lockout; constant tension, slower cadence 60-90 seconds. I feel a very good chest pump.
We've gone full circle back to shorter ROM again. I think this just shows that common sense + what feels best for YOU + INTENSITY = gains (and fun). At this point all "science-based" approaches have proven is that the science can immediately change again into something else. Just do you and train hard.
100% YES YES YES!
Idk training with a focus on shortened muscle lengths could also appeal to some people's common sense/intuitions and it does often times feel good but it seems to be less effective. So I don't fully agree with this.
Exactly, even depending on the movement you can love or hate more ROM
For exemple i go super deep with my dips, they feel godly on my chest. But i don't feel a good chest activation on deficit push-ups compared to regular ones.
2:23 Ive seen this technique used by The Stone Circle when he does pull ups! I asked him about it and he calls it half rep pull ups and that he saw it from a ThenX video I havent found that but its very similar to what you guys are doing
Can you describe what he does?
@@michaelkulman7095 if you wanna isolate your lats more with Pullups or Chinups, you can just do half reps, so no need for chin over bar, because these last inches are mostly Traps and Upper Back.
So full stretch at the bottom, then pull up to maybe forehead to bar, and then lower down again slowly.
I'm enjoying these bodyweight discussion videos Alex.
I always get in pushups, dips and pullups on my training days.
Can't not include the big 3 of calisthenics!
One thing I love about you, Alex. You preach the old school stuff. It still has, and always will have, a place. So many people nowadays says pull-ups and pushups aren’t optimal. I always say “try those pull-ups after you’ve already slaughtered your back, and try those pushups when your chest is twitching from that final set of flies to failure, and get back to me”.
Honeslty Alex this form of the decline push up is the best form ever. Ive been accidentally doing them for years exactly like that but when i go down its like im going forward a bit like a pike push up as you said. The stretch is insane and its literally pure upper chest.
So not like an up and down motion but like a spear like motion rocking back and fourth.
Nothing can compare.
Already know this is gonna be an absolute gem.
You already know brother
Bro the lighting makes you look badass af
Was going for that gritty prisoner vibe, thanks bro!
I was just done with my deficit weighted pushups today and this video dropped. Perfect timing
Pure gold. People really underestimate what you can achive with just push ups and pullups, given you properly do progressive overloading.
Elevated RTO ring pushups are KING imo
I completely agree! Just the difficulty is off the charts. My favorite is a weighted deficit pushup for good loading and stability, but for getting more out of less weight, you're 100% correct.
I love this style of video instead of the regular commentary videos you do. Nothing wrong with those but the camera following you and talking while doing the exercise is awesome!
Looking massive on this lighting man. I'm looking at your older videos on traps and upper back and learning a lot.
Glad you're benefitting from my classic content, cheers to more yoke + calisthenics gains!
Slight decline deficit pushups are joint-friendly while giving you close to maximum stretch. Secret benefit is that protracting at the top will give you a ton of serratus activation.
This might have been the best video of push up variations I have ever seen
Making a calisthenics series for every body part would be great. I suggest the biceps, triceps and forearms next
Weighted calisthenics have seriously improved my training and I do them thanks to you Alex! Push-ups are an exercise I don't do nearly enough so this video comes ar just the right time!
You're my favourite RUclipsr when the topic is calisthenics
I'm honored, much love from Canada!
make a video on dips and push up and how it coorelates to bench
I think he's sort of already did that with dips...
Creative variations of calisthenics are way too fun. This is why I never get tired of them. There's always a new world of spice given that you unlock your mind with creativity.
I even mimick the chest expander with a nice ring reverse fly variation. The way I do it is I criss-crossed the straps and rings so that I still have tension at the bottom tho it is still a shortened position biased movement. The pump and contraction is still gnarly tho
Like calisthenics was essential in me coming up with many special exercises that I still do on the regular. So the creativity aspect carries over to weight training.
That sounds like a sick variation, you're giving me some ideas homie!!
Maybe unilateral weighted push ups with one arm assisting just with stability is the best way to do them since you don't need to use as much Weight as doing bilateral (you won't Challenge your core as much)
Love these calisthenics segments! 💪
More on the way, cheers to bodyweight training!
Push ups are one of my favorite exercises for hypertrophy to build a good bench. Very slept on
Dips too. And you can use them for either triceps or for chest too.
Anyway, go close grip push-ups and then diamond push-ups to then achieve dips, and you're set.
I feel my chest better with pushups than any weighted exercises for some reason
My favorite way to do pushups. I start full range of motion 10-15 when starting to feel the fatigue I then rep out to failure half rep shorties at the bottom with the stretch. Your chest will blow up!
Ahead of the game, always making that chest truly fail!
@@AlexLeonidas I try and get the best of both
gratitude man, with your videos you are making people healthier and more prepared for what life throws at them
look forward on your "best push-ups for triceps and delts" Alex. If there's any cue on a calisthenics noob i would hang with in the future, i will help him quickly beef up his arms in his earlier years. Pull-ups/chin-ups, dips or any pressing move, deadlifts, rows, carries, throws or hacking wood, climbing mounts, arms are the bridges to transfer your beefy torso's force. And like a Jeff said *you are only as strong as your weakest link*. And in calisthenics, pretty much 90% of the fun go through your arms
Are you going to do these style of tutorial videos for more traditional body building type exercises as well? Such as bench, squat, dead, OHP, row, etc?
100% yes!
Love this new series please keep it up for your favorite exercises!
I've been starting every chest workout the past 3+ months with decline deficit pushups (using heavy-ass kettlebells and pressing them 'through' the floor with a neutral grip, stopping short of full lockout at the top with a 1-second exaggerated stretch at the bottom) and my chest has never been bigger or more developed. Core strength and development have skyrocketed as well. I've worked my way up to my feet being elevated on 42" of plyo boxes on the decline. I'm a big guy (6'2" 260 with abs) so adding weight hasn't been needed yet, but I'll definitely feel like a badass once I'm able to add a weighted vest with the rest of those metrics!
i workout at home so i cant bench, for chest i only do deficit push ups (2x a week 3 sets till failure) and deficit incline push ups (1x a week 4 sets till failure), with some weight on my backpack (so still kinda high reps, but i try to slow down the reps so it's not too high). and i can't believe it but it's been working after only a few months. i didn't it would work since whenever i see people do high rep push ups everyday it never seem to build their chest but i guess rest days do matter. i thought high reps only built endurance like everybody used to say, but nope.
I'll definitely try this new trick, at least for some sets, because I've only used full ROM
These videos are perfect, since I am unable to use a gym for the next few months, great stuff.
You're all set now, enjoy!
As a guy who only does bodyweight exercises, I can say Alex got me through the lockdowns with his prisoner push up and bodyweight squat workouts.
Coach Leonidas: your workout videos are the best on RUclips. I deeply appreciate the patient way you explain exercises. Thank you.
Best fitness RUclipsr PERIOD.
Yeah, love his content too. Him and Khatcherian. Oldschool, simple yet effective. No need to overcomplicate things
This is a good video Alex. Thank you Alex
Thank you Keluar!
You are the pinnacle of raw strength my man. Thanks for all these years of wisdom 🦾
Man this is perfect! I wasn’t sure on how to load my decline ringpushups since I can do quite a few and I don’t have a strong backpack for weights. Never thought about going this wide. This just came at the perfect time! I was also scraping up my skin at the strand of the rings since they were so close. So this will help me progress more and also help me with the scraping. Thanks Alex!!
Loving the Calisthenics vids lately. Im transitioning from a strictly heavy weights based routine (powerlifting/Strongman competitor) to a Calisthenics based routine. Im 6'2" and 272 lbs currently and let me tell you this new calisthenics journey has been HUMBLING to me. Im having to just put my pride behind me and go into this with humility and a with a white belt mentality because I feel like a weak newb again. I've been at it for about 4 months now and have started noticing that Im gaining back some mobility and flexibility. I also am just starting to overall feel better, less sore, less stiff, more athletic and lighter feeling although im still 270+. Thank you Alex for your content.
This is a gem of a vid, always learning something new from you, cheers mate
Been working out for a year and half now, and has been looking more and more into incorporating some calisthenics in my programs (Only one I did till now was pull-up and chin-up, and my strongest points are my back and biceps, who would have thought?). Thanks for these videos, as other have said, really appreciate the vibe, feels a bit more personnal, like a 1 on 1 coaching
Just last night I was taking some progress pics and took the first back double I've ever been proud of. Overweight bmi now, 300lb total pullup, half bw pushdowns for reps, nearing 16 inch arms, etc. hitting every marker of a big dude recently. Thanks, Alex, I genuinely think I can call myself jacked at this point and it surely would have taken years longer without all the quality content you always put out.
To some extend I agree, but full range of motion is harder. For example on dips, with momentum and not locking out I can bang around 40, but once I slow down and pause between each reap at the top, I have 24 on a good day. And everything is pumped to the max after the set. No lagging chest at all. Plus, I'd rather work my triceps from dips too than rely on isolation work that will just get you so far and you won't be able to progress afterwards. I'd recommend partials after you've done your main work to beat your muscles even more in the end.
incline deficit pushups are just perfect. I love them
JUST IN TIME was looking for a low fatigue push movement between heavy pressing days
You got lots of options now, enjoy!
i am really starting to like the calisthenics content making a comeback!When are you going to start the skills videos?(FL,planche etc)
I always use push up handles to create a deficit, sometimes I even put plates below the handles for a giga stretch. They've always been a staple in my workouts, all kinds of variations too. And at my current bw at 195lbs, I'm heavy enough where they feel challenging with a slow tempo
i love decline deficite supinated partial push ups! super stable
Legendary!
Man I gotta say I haven't been able to really train my chest intensely due to bad left shoulder pain. Dumbbell, flooring pressing, neutral grip, crazy warmups, nothing helps. Pushups were the solution. So this video is amazing
Pushups gave you that natural scapulohumeral rhythm, and made it easier to protract/strengthen the serratus! Glad it finally fixed your shoulder pain.
Half rep pushups gave me results after months of lockout type this is great advice!!
Love these form videos! You've got some really unique tips and knowledge. The lean forward is a game changer
Why thank you, Harry! 100%, leaning on a dip or pushup is such a simple yet effective chest growth tip.
Yay new AD calisthenics vid
Learned an insane amount ! 💪🏽🔥
Your channel is unique - you explain things clearly and dont rely on catchy shorts,. I actually learn things from you -
Good timing bro! I just reworked my split to include at least one calisthenics movement on each upper body day. Like you said, I love this during cuts since the reletive strength aspect motivates you to keep going on the cut.
Man thanks for the tips given, I absolutely loved this video and by the way you at god level when it comes about reps work on calisthenic
Thank you Fab!!
i used a 24 inch box today. it def felt too high with a 55lb plate. 12 makes sense
Thank you. I learned a few things for next chest day!
YOOOOOO BROOO..This upload is on timing. I'm loving the calisthenics videos. I ESPECIALLY love the pushup videos. appreciate you alex
Love these calisthenics videos, thanks Alex!
I do ultra deep deficit push ups feets on sofa and 2 chairs for hand positioning. Works like magic! Even though I can do standard push ups in 30-50 range, best I can do this way is 12, with virtually 0-1 RIR.
Great video. Those rings look brutal but look forward to gettin those in rotation. May need a helmet to start😮
Ring pushups with feet on bench goat
100% bro, that's the one
plus weight
great video my man ! I'm writing for the third time hoping for you to see :D. Will there soon be a new version of your book naturally enhanced
I did a 6 week phase of just deficit push ups, elevated and then feet on floor, a while back. Prior to this phase, I could bench press 225 for a 2RM. After this phase, I tested myself at 225 and hit 4 reps, and MIGHT have had a 5th in me if I had really gone for it but I wasn't trying to do a max test and had other chest work planned so I didn't go for it. Push ups are amazing, and I especially love deficit push ups with paralettes.
For me deficit push ups used to hurt my forearms. But then I started to use dumbbells as "handles" and the pain is no more!
Definite best is elevated ring push ups with really wide straps. Get that RTO and squeeze at the top. It's like the only pressing variation I've ever done that kills my chest before my tris and shoulders. Absolute game changer and you don't need much weight, if any, as long as you're keeping yourself honest with the form.
Got a question for you Alex, since this is the first time I've seen you recommend PPPU. Have you ever tried a similar pushing pattern with bench? I did reverse grip larsen with a PPPU bar path to assist in my planche journey and I think it did wonders.
I've doing the incline push ups for a couple of weeks, as my wrists were being destroyed from bench + cutting, gonna try out the full deficit, great video as always alex!
Great Video, imma Try the Rto Pushups soon
Interesting take. I just elevate my feet about a foot or three feet if I want to hit more delts. I like a slightly narrower than shoulder width grip. Need to do them more often. Might add the prisoner style reps when I can't do full ROM reps. Lets see how it goes.
love this style of videos
I really like this cinematography, would like to see this more in the future if it alligns with your upcoming conent.
Definitely going to keep this style going, thank you brother
Hey Alex. Great video by the way and very informative. What books do you recommend about hypertrophy and biomechanics
For biomechanics, the easiest one to understand is The Physics of Resistance Exercise by Doug Brignole (RIP)
amzn.to/3Jsa6WH You can also check out the N1 Education biomechanics course, I actually bought it recently n1.education/n1-courses/anatomy-execution-biomechanics/
Alex, great video as always! Can you give us some pushup strength standards?
Okay, I'm going to try this doing > mid / low / high range partial push ups and then work my way up to the deficit & pseudo versions, and eventually add a weight vest to the mix. Stay strong my brothers
Love push ups, thank you Alex!
Love it. Thank you very much
Combining these changed my home workouts: Deficit + Decline + Weighted and you are humbled pretty quick
Bro got the best goon lighting in the game 💪
Dude if they said u could have only one yt ch on a deserted island it would be yours - your just the shit with info- especially the bodyweight stuff💯
Got me wanting to try weighted push ups again because I couldn’t move my scaps before with bag back with 10kg plates imma need to try them again using only small plates
Amazing video, your triceps look amazing can you make a video on how we can get outs like yours🙏💓
Could you do a video on the best pushups for triceps?
I can’t help but feel like you have a lot more energy than you did in your last cut around this stage.
I'll tell you what the difference is. Being on a 100% plant based diet for 4.5 months and not being lazy with my burpees.
@AlexLeonidas how many days a week are you lifting and how many days a week burpees? Are burpees on on or off days or both?
You are not wrong, I grew big really quick doing the quick motions, it pumps blood to the chest and helps you do more reps, you feel the pump instantly.
This was so nice to watch, great knowledge I'll for sure be trying these push up variations. I started working out 4 months ago and recently found your channel, I have been enjoying your content a lot man. I have a question: what do you think would be the best form of cardio? How long and how often should we do cardio? I heard Dr. Mike say certain forms of cardio slow your gains because your body can't always recover from both, so what do you recommend? Thanks in advance, Cheers!
Add resistance bands to each ring and pull it around the safety pins of your rack so that the rings are actively pulled outside.
This way there is actual resistance when you want to bring the rings together. It is practically a fly push up.
I'll try them. Thanks
I'm triceps dominant so I've never felt my chest on regular bench, but ring push ups blew up my pecs like no other, underrated exercise
For pseudo planche, I'd slightly externally rotate the hands if you feel pain in the wrist, to avoid bending it more than 90°
Goddamn I've done plenty of the ring squeezing in pushups but on a narrow/shoulder-width setup 😂 gonna try that super wide setup tomorrow it seems super challenging
Let me know how the strap adjustment feels!
@@AlexLeonidas4 sets of 5 and I'm dead man, finishing up with decline diamond pushups😂RTO reps went from 5 on the first set to 1 on the last too. But damn it's all pecs! Feels way better than heavy ring dips on all the non-pec muscles (due to stability I assume?). Definitely going to do more of these in future
Love Alex!
Could you do a similar video for back and legs?
Speaking of soldiers vs prisoners, this is definitely the case nowadays with the newer Army fitness standards and their "hand release pushups" When doing that variation my shoulders are on fire and fail first long before my chest does. I hate that variation and it does not encourage the same muscle chest growth.
Amazing video Alex what a fking physic ! cant wait to go back to push ups
anyone has any reccomendations on how to avoid getting elbow pain after doing pushups? specifically on the inner side
anyway, loved the video!!!!
Warm up real good and ur golden. Don't flare ur elbows too much keep them close to ur sides. But warming up was the key for me.
ARCHER PUSHUPS 2!!!! They r so amazing for chest 💪🏻
This shit actually works i needed this thanks Alex 👍