How To Unlock Your Push Up Strength (In 5 Minutes)
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- Опубликовано: 22 июл 2024
- If you want to improve your push up form - and do more push ups, this video is for you. We’re going to show you how to (finally) push up properly by covering how you can optimally set up your body position, stabilize that position by activating the right muscles, and finally, combine it with a few modifications (i.e. push up variations) to unlock its maximum potential. After this video, you can be sure to get better push ups. Your push-up strength and the muscle growth you get from performing it will be taken to a whole new level.
First, setup. Getting this right is crucial to if you want to improve your push up form. We’ll start with hand placement. In general, you’d want it such that if you were to look down from an overhead view, your elbows should make an “arrow” shape. To find your sweet spot hand position, lie down on the floor with your hands at the level of your mid-chest. Take a look at your forearm and elbows. Move your hands until you find the hand width where the forearm is positioned directly over the wrists and the elbows are tucked into that arrow position (roughly a 45 to 60 degree angle). Most of you will end up with a hand placement at the mid-chest level and placed just outside the shoulders. Keep your hands on the floor. Then get onto your hands and knees, with your knees right under your hips.
This step is where we’ll focus on turning on several muscles that’ll help better stabilize your body as you perform your push-up, avoiding what’s called “Energy Leaks”. In turn, helping you do more push ups. Start by pushing your knuckle down into the floor and spreading your hands such that there’s space between each of your fingers. This will help us incorporate more of our powerful chest muscles. Next, slide your shoulders down and away from your ears. You should feel your lats turn on as you do this. Then, while maintaining this activation in your lats, push the floor away to open up your shoulder blades to integrate the serratus anterior. At this point, your head will likely be protruding forward. Adjust this by pulling your chin back to draw your head back in line with your body. This helps avoid stressing the neck and also puts our mid-back muscles into a better position for stabilization.
At this point we’re done stabilizing the upper body and are ready to move to the lower body. We’ll start by setting your hips in the right position. To do so, think about tucking your tailbone. Once you’ve made it here, you’re ready to step back. Take a breath in, engage your core, and then extend one leg back. Dig your toes into the floor and squeeze your thigh really tight to fully extend your leg. Hold that, then step the other leg back and squeeze the other thigh tight. Now you know all the basics of how to push up properly.
To perform your push-up, we’re actually going to start by pulling and then pushing. So from the top position we established in step 2, do not just let gravity flop you to the floor. Instead, to get better push ups, think about using your back muscles to pull yourself to the floor as if you were performing a row. Your body will have to travel forward slightly as you do so in order to keep those elbows directly over the wrists like we talked about in step 1. Then, while squeezing your butt and thighs, push away from the floor to the top to open up your shoulder blades again as we did during our setup. At this top position your head, hips, and feet should make one straight line. Maintain this as you proceed to your next reps.
Now that we’ve nailed down your perfect push-up, it’s time to modify it and use the appropriate push up variations based on your current strength level and body type. If you struggle with push-ups and can’t do more than 10 good push-ups, you can either do leg-banded push ups or incline push ups. For those who instead have “mastered” the standard push-up and can perform more than 20 good reps with them, it’s time to increase the difficulty. The most convenient way is to just slow down the reps. Instead of taking 1 second to go down, extend it to 3 seconds. Do the same on the way up. Once that becomes too easy, incorporate a 1-2 second pause at the bottom as well. My personal favorite, however, is banded push-ups.
If you want to maximize your growth and strength, it’s important to apply this same level of detail and execution with all of your exercises, not just your push-up. For a step-by-step program that shows you how to do just that, with in-depth tutorials for each and every exercise included in your program, then take our free quiz below to determine which of our programs are best for you and your goals:
builtwithscience.com/your-pot...)
Subscribe to my channel here:
ruclips.net/user/jeremyethier...
Music by:
brettjanzen.ca/
brettjanzenmusic@gmail.com
Hope you enjoyed this one, let me know what other exercises you'd like me to cover! To start your transformation today, take my 1-minute analysis quiz here to find the best program for you and your fitness goals: builtwithscience.com/your-potential-realized/
It would be awesome if you could include an exercise thats really effective and bring more light to it (or make a short video about it idk) i call it the reverse deadlift, i think its also called Kip Extensions, they help with hips and lowerback, as well as the upper back a bit like the normal deadlift.
Great video as always.
Sometime back I've gotten my rhomboid injired while trying to perform a tricep kickback. Even though it doesn't hurt while i perform other exercises, I still can't perform the tricep kickback without hurting my rhomboid. Is there a way to overcome that?
tried this today and me immensely. thanks
Please tell me how to sart a deficit?? By starting off balancing your maintaince cals and then decrease it ( if yes time of when to stop being in maintaince and start a deficit) if not then should we directly jump too deficit regardless of uneven we r eating previouslyy?
Please tell ne how to start off a deficit ? By starting with maintaince cals and then decrease it or by directly jumping off to a deficit regardless of uneven eating pattern before .. and if yes then time limit of when to stop eating in your maintaince cals and start a deficit??
This is by far the most in-depth, clear way I've ever seen a push-up described. You've done it again Jeremy!
@pinned Jeremy Ethier Yk lying is a sin right?
@@iamsilent8367 Yea, just like stealing,watching pornography,which is lust,using God’s Name in vain(Ex:to express anger or disgust) and that would leave you innocent or guilty before God?
Quality over quantity
bruh it's just a push up don't do that. it's kind of embarrassing
@@Joseph-ki6wj oh man I'm so embarrassed
i used to be able to do 45 with just the normal, now i’m only doing around 15 and it’s way better than before. thank you
bro i cant even do 1 xD i am 1.86m and i weigh 60kg xD i think i need to train
@@eckiger_luki6424 same bruhh 2 and i am done
@@eckiger_luki6424 tried so mush but my muscles are so weak it doesnt make me do. More!
that's bc you're doing it incorrectly and may be hitting some other muscle groups and now its difficult for you to perform in correct position.
@@jainikjs i do perfectly 1 and 2 but my muscles cant handle more than 4 to 6
I think i have weak muscles frn but trying hard to get better!😌
Much better than what they taught me in high school, which was "do a push up".
Haha yeah, in my school they dont event teach us exercises, they just give us an dodgeball ball and we kill echother with it
@@user-lv6db2im3i i mean... playing sports games in school is one of the best things, no? atleast for most ppl. - kind of sucks if you cant really participate for whatever reason
@@SkyForceOne2 yeah I know, but most of the times the game turns into a massive argue about someone breaking a rule and it just isn't fun
@@SkyForceOne2 but when this doesn't happen I agree
Or even better: "if you can't do a push-up, do it on your knees" 💀
I used to do 30 push ups a set. Now with proper form I'm down to like 8 😂
Me too😁
😂😂😂same here
Same but good thing I was just starting to do pushups and also that’s more of a good thing showing you corrected a big mistake.
That's good
Quality is more important than quantity 👍
6-12 a set is optimal for muscle growth tbf
Don’t push up, push the floor away from you. Great point in step two and three!
मैजिकल लाइन
Ahh yes the floor is made out of floor
I actually needed this comment 😂 ever since i started pushups i didnt know if i pushed up from my elbows or shoulders if that makes sense because it sounds stupid
Insane difference
thats what i do
People: Complaining about the can only do 2 pushups.
Me: Laughs in 0
Me waiting for my mom to leave the area so I can begin without it being awkward: 😳🤨😑😐😶
FAXXX I FEEL THE SAME
HAHAHAAHAHAHAHAHA i freakn feel you.
Feels the same bruh
Me too, it's uncomfortable
@@finger_me_hard_daddy After a week I got used to it and my mom supports me now.
White Okay ruclips.net/user/postUgkx6K7NWahp9y3ir1gVAwysOCHOOPSnWZbw . I got it from my browser's history. I know that it's really frustrating to be over-weighted but all is possible with a strong determination. Good luck…..
You can not build muscle if you don't eat healthy things. I advice you to do a quick research on how muscles are gained. You'll understand why.
I haven't worked out in many years and started today because I need to improve my health and strength. I knew I was doing pushups wrong and was really struggling with them. I found this video to be super informative! I really like the graphical overlay on the demonstrations to show exactly what you are talking about, and that you put each main point in text. Those really helped with my note taking. I will be going through your previous videos to find workouts to add to my new routine.
Very nice comment my good sir
You have no idea how happy I am after doing this. Was thinking I was super weak because after 2 push ups my wrists and triceps were killing me. I've applied all your techniques and was able to do 10 without much effort and no uncomfortable pain at all!
what i cant even do 1
💀
How tf were u doing them
@@Idk-it3tj he is lying
@@lazynetic1527 because your lazy
You can't imagine how proud you made me. I almost lost hope and though I can never do a single push up. Until you clarified it and showed the way to do it. Thank you so mush❤❤
By far the most comprehensive explanation and demonstration of proper form. Very very helpful!
I would appreciate a video like this for the pull-up. thank you very much!
He already made one, you can find it in his channel
ruclips.net/video/3YvfRx31xDE/видео.html there
Atlean x made a good video on pull up form that gave me 5 more reps per set after the first time watching it.
@@JohnSmith-ti3oy Same, good video.
He made one 3 days ago as of this comment
Trying hard to push up. I always wanted to do minimum 5 of them, and like 1 month ago, i tried to do some, just to see my level and... Yeah, i was speechless. I never thougth how much a single push up is hard to do, in his correct form. I am training every day, with the simple variations, and yesterday i was finally able to pull out a good set of 5. This video helped me a lot, i fixed my posture, and i saw the results like istantly. To everyone who is starting out, like me, i want to share my suggestion: Dont hurry.
Workout Is a long journey, dont give up and continue! Best of luck to everybody like me out there! 💪🏼
All the techno fans going buff
Ok
One day, techno fans will be soldiers
Lmao only 5? I can do 50.
@Sniper On Saturn it is
I loved this video! I always strive for better form. My only suggestion is please give an at-home beginner-friendly modification without equipment of any kind. Thank you for this info! -Ade
All this time I thought I was just a really weak person but when I followed these tips I unlocked my full potential
Wasn't expecting the 7:11 move hahah
my GF does the exact same thing whilst wearing a strapon
I'd like to see Jeff doing that with Jesse.
Show off moment hahahah
Just watch the blooper at the end
I wish i had a hot girl mounting me
ive never seen any coach explaining the right technique with so much detail ...thanks alot for sharing
I used to struggle to have tension on my chest but thank goodness I went "one last video" because this saved me, now I can properly do a push up
Awesome! I’ve been trying to figure how to build up to a full push up verses on my knees. Can’t wait to try the assisted one.
Science-/ research-based tutorial as usual. That is why Sir Jeremy is THE best teacher there is when it comes to exercise execution - the reason for 3.76 subscribers. You go, Sir. We cannot go wrong with your vids. TC and be safe always.
Great tutorial, after all advices I can do 15 push ups instead of 6-8. Great video
Brother, thank you so much! I have got back into an 8 week body weight plan: press ups, sit ups, squats, split squats, step ups, tricep dips and dorsal holds. I can use my bands to do additional stand up downing work.
My legs are proportionally powerful compared to my upper body.
However, I struggle with press ups, yet after following your guidance I could feel a difference immediately! Awesome! I am immensely grateful! Thank you 🙏🏽
You have truly given me faith in myself that I can finally do a push up. Excellent explanation. Thank you.
This is great,probably the most in depth segment on a push up i've seen!
I can not express enough how much this helped me thank you.
I used to fall down after doing 2 push ups. But after watching this video and following the steps I can do almost 5 in a row without fatigue. Thank you sir👍👍
same with me.. small steps lead to big destinations (PS: came up with it myself)🥹🤓
@@DuffyYT thanks man
Great bro
SAME HERE
@@ErenYeagerisHIM Thanks dude ❤️
I actually learnt this by myself when my elbows started to hurt, so I fixed my form while doing push ups thus making all my hardwork rewarding, after only 2 weeks I have seen muscle growth and more strength. Form is always the key for best results, not the intensity.
Ok. I.will.try
Intensity is the key for the most hypertrophy.
Form is the key for the highest number of reps.
What's your personal goal?
how many pushups do you do
2 weeks anad muscle grow? that's not possible, not even with god genetics u gonna have results in two weeks, there's lot of researchs on muscle grow and takes like 2 months to see minium results... getting weight is not getting muscle, u can get like 10kg of fat in one month but not 10kg of muscle...
Push ups only works like, two or three muscles, people go to gym for three hours getting a lot of food and take years to see results, don't believe u got something in 14 days...
Intensity is the key ..
Now I realised that I have been doing in wrong way especially that "T shaped and I have saw the consequence of that push-up ( making it difficult to go up and also injury prone). Thank you so much.
Best exercise video I have ever seen. Great explanation and perfect guide with covering all mistakes as well. 🙌🙌
I used to do sets of 25. Now I’m doing sets of 10 and slowly improving. I can tell the difference
Man, the time and effort put into editing.
Jeremy, you're the man. Thank you!
10 push ups like shown on the video - result *nose* *bleeding*
Thank you !
Its not the problem of strength in my case. I just have very weak blood system inside the nose since i was born. I better keep pushing something heavy with my nose up )))
never skip nose day
@@fredeyo7699 💀
i been doing split push ups for years cause it was easer on my shoulders, but after watching this i can do 20 with almost no problem. thanx man
Thanks for giving appropriate and workable tips. I was exhausted so quickly after a set of this. Now, I'll try your best technics by my own.
I practiced standing up in front of a mirror, watching my body from the front and side angles to maintain the form from this video. When I started memorizing the form, I then transfered to the floor with real pushups with the focus on maintaining the form I developed in front of a mirror.
I used to be doing a Y form which I noticed was making me feel weaker and weaker and I found this video and it’s really helped thanks!
Now the pushup is even harder in the proper way
1️⃣ Try do either negative or kneeling pushup
2️⃣ Cut down body fat a liiiiiittle bit so you won't struggling to do pushup with your own body weight
@@khairuddinsaid4060 the gravity doesn't pull me, i pull the gravity
It's the video that explained push-ups really well, detailed,thank you so much ❤️
Cheers. Great attention to detail. Best breakdown I've seen.
I just got finished doing 35 pushups Thank you for teaching me how to do pushups correctly. I appreciate you
You have no clise how much this helps my insecurities. Thank you.
I do 50 push up
50 sit up and 15min jogging. Been doing it for 10 days. I feel like my stamina is increased. Also my body feels good then before. Can't say I Will do it everyday but I will try my best to keep maintaining it
Now slowly increase until u can do 100 push up 100 sit up and 10km jogging very single day!
@@rasalghul7424 and become one punch man
@@kiyotakaayanokoji835 are you kidding.... He is Saitama
Don't think doing it every day is that good. It's important to also give your body some rest and time to regenerate.
Updated: it's been almost 6 months, and I've lost 14 kg. there seems to be baby abs in my stomach. I no longer make as i did in that comment, instead i have changed my daily routine a bit. and my body is less sore, less stressed and able to work heavy duty. Never have I ever feel this good.
Great video as always, Jeremy! Love your content!
As a skinny teen I could barely do one with the way I was doing it. Now I'm doing 10+ a set! Thank you
Awesome video thanks❤❤
Seriously. Why didn’t I learn from someone like you in high school? This is how fitness should be taught in our schools! Ty
Excellent, technically detailed. Can’t wait to work on my push up form following this method.
This was it I was searching for tnx man
Big help. Thx J.
The thing I definitely notice in working out outside of cardio is that the slower you go, the more painful it gets.
Of course it does, the longer you hold it, the more tension the muscle gets over time. This creates a burning effect just like planking but then adding more and more strength 💪
This makes also pushups easier for mind, because you're just focusing on keeping these small details in check💪
This is the video I have been looking for, thanks a lot
Thxxxxxx bro this helped me a lot 👍
Love the explanation!!! And also loved the bloopers in the end!! 💕
the video editing in this fitness channel is unrivaled. Love it!
This video was helpful. Thanks
back when I was like 8 I could do 50 push ups, now I'm down to 3-4, thanks for the vid, I hope it helps me claim back my pushups
Thanks so much for uploading this! Always had so much difficulty with push-ups, turns out I was doing everything wrong ):
A small tweak in regular normal pushups where the hand placements -->> fingers positioned little inward makes it easy to concentrate on your chest muscles and gives you more power to do more push ups
Say hello to shoulder impingement
Thank you my push ups felt like i could fall face first on the ground at any moment and now i can clearly feel each of my muscles holding me in a strong and stabilized position
Thanks man thus helped alot
that band assist push up is unique i never seen this type in any push up youtube videos ever. great one.
Athlean x
@@njs521 exactly
@@njs521 fake weight
@@BIGC728 so? He gives good content. It's not like Jeremy never spewed bs befote
@@fengmagicgadget2987 He's selling a product lol
Gyms have been closed for over a year here!(Ontario)
So this vid is much appreciated.
wow still closed?!
@@Wanderlust1972 I know right.. sucks balls
@@Wanderlust1972 opening this friday finally!
I'm from india
@@F22Raptor33 hope you can get your gains back
Very helpful video. Thank you
Thanks for more info
I also struggled with push-ups but every new skill u want to learn u have to go through this struggle 💪🏻💙💙
Yea and then there are those who get it right away- great for them!
I have never seen push ups broken down in this detail! thank you!
This is the best explanation video I've ever seen. Thank you so much!
woahhh, very helpful thank for your advice
Literally went from 0 to 8 pushups, thanks!
I have finally convinced myself to do consistent push ups last month and NOW I find out I've been doing it wrong, I could do 25 per set and now I can barely do 10
Lmao
I have been there too. But think about it like this: You unlocked the next level
When your rerun coming
@@dbkai8497 100 years
@@umbrella3096 :(
thanks for your tips 😊😊
This was a great, Instantly helped thanks
I just did 6 reps with this omg this was so helpful
Loved with the details explained,it will help throughout my nxt workout. Thank you ❤️
This is the best push up video I have ever seen
thanks bro you helped me alot
Only a beginner here, been doing calisthenics consistently for 7 months, but this seemed to work really well. While it makes the exercise harder, I feel more in control of the movement and can feel more muscle groups being worked. Will come back to this each push day until I master it. Thanks Jeremy✌️
This is so helpful! At first I can't do a 10 Push up in proper form now after 2 to 3 weeks I can do a 20 to 25 push up per set. Thank you for this information! Keep it up!
How you trained in those 2 to 3 weeks?
@@mynmeisname4825 I always do a hundred push up EVERY OTHER DAY. 4sets of 25reps.
Crazy! First time a pushup has felt so good. Thank you for teaching me to do the perfect pushup.
Best explaination of push up form I’ve seen so far thankyou
Our body is literally a machine adjust certain positions unlocks more potential crazy right 👌
It kills me when I see people teaching people to flare their arms out in the "T Shape". It does not even feel comfortable! Great information as always!
Good video man. probs for the right elbow direction
Thanks man it helps
Hey I would love a video of a workout on a weekly plan kinda like the push pull legs workout but at home because I don’t know if there is people like me but sometimes people can’t afford a gym or are to shy to go to a gym or don’t have a gym next to them so I would love a video of that kind because we never know we could get lockdown again.
feels good to make fitness adjustments based on science.. thanks jeremy!
Thanks for this.
thank you sooo much i was Having a hard time doing this
Wow, this actually made it so much easier to do pushups. This will help alot in my journey thank you.
I used to do the T-form push ups, its hard to do now in arrow pose, but im improving
been a week of doin this. all i want to say is thanks! after consistently doing this for a week and i can already see some muscle growth!
Tysm the back positioning and not letting gravity pull me down was the best tips I could hope for
I used to do 25 and now the proper form i can't even do 1 but thanks atleast now i got to know my one month was a waste 😭
Rip
Same bro
We are glad that u cld do push ups by using tahnee as ur extra weights
So nicely explained ❤
Best explanation!