Calisthenics For Aesthetics: Episode 4- Chest, Shoulders and Triceps
HTML-код
- Опубликовано: 12 июл 2024
- MAILING LIST- www.kboges.com/mailinglist
PART 1 OF THE COURSE- www.kboges.com/courses
PROGRAMS/CONSULTATIONS- www.kboges.com/
JOIN THE COMMUNITY- community.kboges.com
INSTAGRAM- kboges86?h...
Visit Kboges.com for free training templates, consultations and more training information.
In this episode I share my absolute favorite exercise variation to stimulate muscular growth in the chest, shoulders and triceps. I always prefer compound movements to isolation movements, and this variation of the humble push up increases the range of motion in the chest, the shoulders, AND the triceps, creating a powerful loaded stretch and increased ROM. The disadvantaged position at the bottom of the movement will force you to push harder. These can be intense, so start with a small increase in ROM and over time increase it further. To increase the load on these muscle groups, elevate your feet.
Finally, the high-hip bear crawl is my favorite finisher that you can use to hammer your deltoids, triceps, and traps. It is my favorite movement for doing so, and doesn't carry any of the risks associated with wall walks.
![Natanael Cano x Oscar Maydon - Giza [Official Video]](http://i.ytimg.com/vi/eXCS6-MSQ_Y/mqdefault.jpg)
People don't believe me when I say I've grown my upper body with pushups and pullups. We've all been conditioned into thinking exercise needs to be so complicated and effortful.
The kboges approach gives me everything I've wanted out of exercise in a simple, elegant and sustainable way. Thanks!
100%. I think people are too busy thinking about what the most powerful exercise is when in reality you need simple things, done well, done consistently, and results will come.
Keep it up, brother!
True man. There's a lot of paralysis by analysis these days when it comes to working out. I used to spend a lot of time trying to find or come up with an 'optimal' program when it was muuuuch simpler than that. I went back to where I started, the good ol' basic bodyweight movements thanks to discovering this channel during the pandemic.
It’s weird how some people do not look like they train at all, until the shirt comes off. This guy is lean for sure. Great stuff. I’m going to try the bear crawl today !
HAHAH totally😂 I'm very average size and if I'm wearing a shirt, I look very average. I don't think I have some insane physique or anything, but I don't look like I train unless I have my shirt off.
It’s a big secret! Lol. Like Clark Kent
For the vast majority of people, unless your on gear, your gonna look fairly normal.
you are acknowledging the importance of knowing a lesson about the book and the cover - i am 47 and i still remind myself daily of this life lesson
If u are natural this happen
This is probably the best training channel in yt. No bullsht, no ads, no promotions, just fcking great tips , thanks man.
Your videos are fantastic. I love how you get right to the point and show footage of yourself doing the exercises while you're explaining them. You don't add a bunch of stuff that's completely unrelated to what you're discussing...such as what you did over the weekend or that your sister just bought a new Rav4. Keep up the good work.
Hahaha! Thanks Jeff. Much appreciated. It has taken me a while to find my "voice" on these, but I' always tried to keep it concise. I'm getting better at it as I do it more.
That's oddly specific
Classic rav 4 lol
@@pong6377 funny thing is his sister did just buy a RAV 4...
@@Kboges yeah bro you are a legend, keep up this way
I CAN listen to this guy all day! So genuine
Thanks, Dro.
Your exercises have changed my life man. I've not been able to access a gym frequently, or really at all, so my physique fell into disrepair. Every time I tried exercising, I hurt myself. It really took a toll on me. Finally, once my mindset changed, I started applying myself to elementary exercises, and the results were awesome. Then, I started amping up my workout, and trying more advanced and exotic movements that I found on youtube, many of them from your channel, and the results have been life-changing! I'm fitter than ever, and my physique is experiencing manifold changes! God bless man! You're out here changing lives.
Love your content and your personality, you've more than earned a sub today my friend! Keep going and you will definitely get big in the fitness industry. We're all gonna make it brah!
great content, thank you! I've been working out on my own consistently for about the last 5 years, and you're teaching me some great new techniques, so thank you!
Holymoly, another great vid. Thank you so much!
really like this video format: short, clear speech backed by visual examples and very useful information. thank you!
Great content! I love how hard you encourage us to work but with the knowledge that movements must not add unnecessary strain to joints and risk of injury
I think you are maybe one of the best fitness people out there. I love this kind of training and I feel it's great for longevity?
Thank you, Elliot! That's super kind and I appreciate it!
These videos are brilliant. Straight to the point and helpful. No mindless waffle
Thank you, Goran!
So fortunate I found this channel. Great stuff.
Again...This is the best physical fitness content videos (for muscularity) on RUclips...Semper Fi young man and congratulations on your new daughter.
Thank you, Steve, and thank you for your service!🙏💪
Great info and demonstrations! Definitely will implement.
Thanks for all your content, its excellent stuff and always informative and well presented.
Absolutely love your content man. Your physique is perfection, and you speak so eloquently. You should narrate audiobooks! Haha . Going to get your programs.
I always subscribe to the fitness channels because we gotta see our boys succeed! 💪🏼
i have been learning so much from you Mr. Boges. Thank you. absolutely love the bear crawl. shoulder chest workout fantastic!! cheers. subscribed and look for all your videos. cheers
Excellent tips (I love the high hip bear crawl) - thank you!
The modified push-up has become one of my favorite pushing exercises. I use yoga blocks, which can be found at my gym, home, and girlfriend's house; so it's incredibly accessible. And it feels great.
Funny, but my push-up count was cut in half when I found this channel and started really focusing on quality. And doing modified push-ups have cut my count in half again!
Sounds like you're ready to start your training journey all over again ;)
Good job! Keep posting useful videos like this one!
Thanks, ZEA.
I really love your work, thank you
Loving this channel right now.
Thank you!
Thank you very much for this!
Yes! Thank you! I hate wall walks. I had a wicked lower back injury 20 years ago and wall walks murder my lower lumbar. Great alternative!
👏🏼👏🏼👏🏼 I really need your workout plan sir the way you guide and the way I need my physique that’s exactly what you are telling.want to talk to you as soon as possible 👍🏼 thank you 😊
Thanks ! As allways a great video!
Thanks, Mark. I greatly appreciate the kind feedback!
I just did these exercises today wearing a 20 lb weighted vest! And I do go to the gym and do barbell and dumbbell training but I feel that these different push-up variations really can't be duplicated! During the lockdown weighted calisthenics were definitely my go-to to stay in shape!
Doesnt have to only be during the lock down. Too many people think the gym is the only way to build a physique. No, marketing is what convinces people to go to the gym when, in most cases, it is just a waste of money.
@@thedon9670 physique yes but muscle mass no. You need to lift weights to build muscle mass
@@mannyblackstarmike Tyson only did calisthenics. This comment is so wrong idk where else to begin
@@15jdownmike tython ith entirely incomparable to the normal perthon. Tython wath thomething elthe back then, okay?
What a great channel. Thank you
Thank you! I appreciate that.
your backyard is unbelievably nice!! i would love working out with that type of view
Thank you, you gave me more insight
This is helpful,all I need to build is my chest,and doing push-ups takes a bit of time to build the chest I was think of starting weighted pushups but leaning forward so it hits my chest hard,but when I first started working out and only did pushups my triceps got built A LOT like I haven’t trained my triceps hard and they carry my arms when I flex,and I’ve been going hard on my biceps.I have paralets too so I’ll def do this pushups for the chest.So happy I found ur channel.
you look amazing, thanks for the info its helpful.
Nice work Mr. Boges. Good video.
Great video 💪 lots to go on there
Thanks Russell! I've been enjoying your training posts. You are crushing it!
Love your content! Subscribed
Thank you, Ryan. Much appreciated! Feel free to reach out if you ever have any questions or want someone to bounce training ideas back and forth with.
He's the internet's best kept secret 😅 (yet)
I'm about to hit 50 and need to get back into regular training after a good few years neglecting my physique. Your channel is motivating me to do some good exercise
How are you getting on now?
@@BuddhaSunn doing yoga twice a week and body weight training in between. Lost a couple pounds and can do more squats and push ups. Feel good
VALUABLE CONTENT THANK YOU
Excelente publicación!! No conocía el ejercicio "caminata del oso", parece genial!!💪💪
Gracias! Estoy contento que te gusta!
@@Kboges Mis hombros son mi parte débil. Trabajo para mejorar fuerza y movilidad!! Saludos🙋🏼♂️
Good clear simple recommendation easy to integrate into routine
Thank you!
We must protect K Boges at all costs 🙌🏻🙌🏻🙌🏻
😂Hahaha thanks brother!
Thank you 🙏🏾
Great video 👍🏼
You open my eyes about a natural strength development. I makes absolut sense. We don't need weights. The push up, pull up and squat are very save and with higher reps enough stimulation for a perfekt body!!! Thank you K boges fore your good example and for sharing.
Thanks Marcus! I'm glad you are enjoying the content. I think people forget that bodybuilders have been using higher reps for like a century to build great physiques. A lot of old time strongmen talked about using light exercises and working on mind/muscle connection to build muscle. The point is, lot's of things can work and we definitely do not have to lift heavy to build a healthy, capable, and athletic looking physique!
@@Kboges Thank YOU. I play with grease the groove for a year now from Pavel's Naked Warrior program. I like it very much and my shoulder loves it to, i had problems in the past with the shoulder from overtraining (a classical beginner mistake). I could not gain any muscle before GtG. You know Pavel, no more than 5 Reps! I'm so exited to experiment with higher Rep's. It make things also easier, the progress from 5 Diamant push up's to Dip's is hart but when you jump from lets say 15 GtG Diamant push up's to Dip's is easier for sure. Thank you again. You are one of my biggest role model!
@@schleifermax m
@@av_cali4958 g
@@therealmr.incredible3179 o
I really love your videos
Thank you!
Thanks!
These videos are seriously a goldmine! Question for you: are pike push-ups considered an accessory movement or could you count them as a main push variation? Thanks in advance!
Thanks Gabriel! For me, I treat the Pike push ups as an accessory, but they can be a main variation for sure.
@@Kboges appreciate the response! To follow up, would you do pikes pushups as a single finisher set after one of the lighter days then? Or should it be used several times a week? Just thinking about how organize it. Thanks again Kyle!
You’ve opened up my eyes, I’ve always done weights and it doesn’t seem natural to me
I'm Ancient Amigo and this is a fun RUclips channel!
I’ve been doing these for a few weeks with yoga blocks stood on end with great results.
That’s a great way to go!
these videos r really helpful thanks so much
Thanks, Kajen! I'm happy you find the content useful.
Your videos are so fanstastic
everyday is a workout day for me
no pain no gain, always keep going
even with 37 years
Awesome Liang! Daily training is amazing. Keep it up!
Amazing.
Thank you!
Finally a good good calisthenics channel
Thanks Doc!
Good video man, I truly needed a good shoulder exercise all these other exercises need you to be on like chris heria level athlete god of calisthenics the bear walk works well thank you
🔥landed🔥⚡⚡
Good intelligence good information so l subscribed!
Neil, I appreciate that! Thanks for the support!
Lookin good man. I love Ring Push-ups and decline. Ring always hit my pecs better then anything else. I would always bring the rings together and tap them at the top kind of like a chest fly but not such a horrible stretch as you get from the dumbell version from the chest fly. Decline has been the most challenging for me. Decline is probably my favorite variation because I would struggle a ton on them. Great for burnouts.
Definitely man, ring pushups are damn amazing, because you really focus on the abduction of the chest and makes the pushup way natural since you are not restricted by the floor. I do them twice a week weighted and man even with lighter weight my chest gets really pumped and sore the next day.
Absolutely! Ring push ups as you described are amazing! I love the adduction you can get at the end. It makes it one of the most potent chest movements around no doubt. I just personally like the parallettes for the increased stability when approaching failure and/or using a weight vest.
Spot on! They are also scalable by adjusting the height. These are such a powerful exercise. I'm a big fan as well.
🔥🔥🔥
I feel you should have emphasized the use of rings for this variation. The rings allow even more range of motion at the top because you can turn out your rings to fully extend the tricep and adduct the rings to fully contract the chest. Great videos, love the series.
Liked and subscribed from Canada
Thank you for the support, David. Much appreciated!
Your bodyfat % is really impressive, do you feel energetic while being so low on bf? I really like the "short to the point" format of your videos, thank you for your channel!
In that pic I was nearing the limit of what I can tolerate. Then I get sleep and energy problems. I usually stay between 10 and 12% but that was probably closer to 9%. Not sustainable for me to be that low. Fun to do every once in a while though.
@@Kboges Do you think the value of getting getting to sub 15% bodyfat is worth the effort? Would you agree that 20% body fat is healthy as long as a very good fitness and musculature is acquired?
I have a very fast metabolism and am bulking up with healthy calories. If I am accumulating fat around the stomach, does that mean I have to lift heavier or more often?
@@iamillasfuck If you are getting fat too fast, it means you are eating too much compared to your activity level. Either eat less or introduce some light cardio to burn more calories and get your heart healthier.
@@iamillasfuck Same here, i can eat a building and will only gain weight in the stomach/belly region. It’s very frustrating.
Very nice exercise mod
Great video Boges! I just found your channel and I love the style of your videos and training. Question, do you think that going so low in this pushup puts your shoulder joint in a compromised position and the risk of injury of doing this motion will be too high? Especially while doing many reps. Thanks!
Will try this next time in the gym thanks a lot great videos man !!!!😇😇
Did these type of press ups in my routine every 2nd day for 6 months or so and I have to admit they did more damage than good. I am a 51 year old man and although at first it did seem to give me better aesthetics in the long run it gave me a lot of middle back pain. I have avoided them for the last 6 months and the middle back pain has completely gone. This is just my experience but it definitely was causing this pain so for me it wasn’t any good. Since then I have found that if I do normal, elevated and diamond push ups etc but do less reps and do them much slower and with good form usually slow down and explosive back up that this is a far better way to get an aesthetically pleasing result. Noticing bicep and pec muscle growth within weeks. Was unsure wether to post this as it’s not a criticism of your channel which is undoubtedly good, but just my experience and if it maybe helps someone else then I thought I should.
Maybe you need to work on your core more? If your back is arching, and you're not using your core strenght, that might affect your back.
Not a pro, just an idea :)
A very underrated channel.
Thanks, S B!🙏
Bro is a scientist
Fuckin home run, every time.
I have been waiting for this.....! You got an awesome physique !!!! thanks for your work....!
Thanks Abdul! I appreciate the support!
assessed as assessed as sss@@Kboges is as SAS as as SAS sswssßssss
as sea ßswasßßßß@@Kboges S's ßs
@@Kboges Sssss
SsSsssssssssssssss
Great video mate as always. Just wondering what parralette bars those are, height and width etc? I'm looking to get a pair. Cheers!
I tried the crawl.... I wouldn't believe that it actually works in engaging the shoulders. IT DOES. aouch!
Hey, thank you for all the great content. What you say makes so much sense. I do have some questions about ROM. How big of a factor do you think it is in regards to making progress in size/strength? For example, if you only did the ROM allowed by regular push-ups vs the ROM allowed by push-ups with you hands elevated, throughout your training career, do you think your development would be that much different than it is now? I am older and am naturally not that flexible. It doesn't take much ROM for me to feel a stretch. If ROM is really important then I am going to work on extending mine. If not, I will not worry about it and will focus on other factors. I got away from chasing ROM after I did a time of push-ups with my hands elevated, so I could go deeper. I hurt something under my clavicle and blamed it on the ROM. It could have just as easily been the result of too much, too soon. I then read articles that the dead hang in pull-ups and going below parallel on push-ups is hard on your rotator cuff, so have stayed away from extending the ROM. I have also experimented with partial rep push-ups (4-6 inch, upper range reps) and partial rep rows and got some really good results in size. Have you ever tried partial reps? Thanks again for your time in sharing such great information.
Great questions here!
It's hard to quantify how much you get form extended ROM. It appears that extending the ROM in the stretched position is a pretty potent stimulus for growth. However, the "stretched" position is relative and will be different for different people. Keep in mind though, we are talking efficiency on a per-set basis. If you never trained with extended ROM, you would probably get to the same point in terms of hypertrophy, but I would speculate that it might take you a little longer to get there. There are a TON of dudes who make amazing progress with partials, so it can definitely work. Personally, a lot of my messaging is about efficiency. A lot of people don't have a ton of time to train and with that in mind, I usually recommend training in a way that is maximally productive on a per set basis. So, if you have 15 minutes to train, I would encourage you to move through larger ROM's rather than smaller ROM's. You get a better chance of delivering a bit more growth (how much more? who knows), but you also build and maintain your mobility through the joint, which is one of the most important components of healthy aging.
I look at partial reps as useful tools that are applicable for advanced people and those looking to change of the stimulus. For your average guy/gal looking to be maximally productive with a limited amount of time, who is really just concerned about building a decent amount of muscle mass and building/maintaining mobility, I recommend prioritizing moving through as much ROM as is safe.
If you decided to increase your ROM, do so very slowly! Like for a push up, elevate your hand an inch at a time, getting used to each increase by training at is for several weeks.
@@Kboges Thank you for the reply. Wise words as usual. :)
Hi and thanks for the great content. I have a question. I stumbled across a training method from Mark Wildman. He calls it Volume Cycles.Basically you do X reps every minute on the minute. every training session you add one minute for example. You could eg work up to 30 minutes of 5 pushups per minute. then you would drop back down to ten minutes but for example with 7 reps and build up your time again. I know the focus of this training style is work capacity but do you think over time one would see good hypertrophy as well? Of course you never reach failure but on the other hand this is progression in its purest most mathematical form. and i often.hear progressive overload is key. of course over time you.could do.the same system with a light weighted vest and keep progressing basically forever...
I did these push-ups today on the parralel bars with my feet up on the bars. 10 reps were plenty.
Thank you for sharing your knowledge. I have been binge watching your videos since I found them.
Will these variations help with increasing size of deltoids? Dips and push ups are helping increase my tricep size but my deltoids are lagging behind. Thanks again!
Great question... the answer is a bit complicated. In short, yes they have the potential to grow the delts, especially the anterior delts, but the amount of growth you experience is a function of your genetics and individual anatomy in terms of levers, muscular attachments, recruitment patterns, strengths, weaknesses etc. I have clients whose shoulder blow up from just push ups and dips, and others who have to add in isolation work and still don't get the same degree of growth. How much and where you get the growth across the pressing musculature is highly individual.
@@Kboges Awesome, thank you for taking the time to reply :)
@@chrisball249 Of course! My pleasure!
2:40 I bought these parallettes recently, my pushups have skyrocketed.
awesome content
Thank you, Doron!
Great Video🙏🏽Do You always do Full Body everyday or do you ever do upper/lower or push/pull/legs splits?
Hey Darius! I have been doing full body every day for a few years now. Upper/lower and PPL are both legit ways to train. I think each has it's pros and cons, I just prefer the advantages of full body training.
What are the advantages of full body exercises? And at what frequency? Thank you
Appreciate the your explanation. No fluff.
Kyle, where can I get those Paralette ure using? They look sturdy as hell.
My pleasure!
Rogue. I'm a huge fan of their products. I can't recommend them enough, and even though I wish I was, I'm affiliated with them lol
I think my first question as an older guy is “is that ok for shoulder joints/pain”. But you do address that towards the end.
Great video KBoges! I have a question, doing full body like you suggested everyday, except weekends. planning to add pike push up as an accessory, should i replace my push-up for one day since it is also a push workout but focuses on the shoulder with the pike push up as an accessory? Or still do push up and just add pike push up at the end of my workout? Thank you!
thanks bro! also ur 4 calisthenic episodes target everything but the core region for abs, any tips or workout for that?
Love this...the only probs are that I'm poor so got no equipment or space to do these🥺
Why the hell you are so good MAN in this selfish world having peoples own interest
Thanks brother! I love seeing people take control of their health and fitness and becoming more powerful people. When this happens, we all win!
Ring dips and pushups have given me the best gains in 10 years.
Heck yeah, Evan! So good to hear. Keep at it!
I have huge wrists problems from gaming for most of my youth ( my mouse hand especially) so I use wrist braces & wrap microfiber towels around the dumbbell.. it looks silly but it allows me to do push ups.
Great day for push-ups let’s get it done 😀👍🥩
That back yard view is the dream.
Ah man it’s pretty awesome. It’s funny because the view looks like it’s in the middle of a jungle or something but what’s wild is it’s literally in the middle of an old neighborhood in San Diego. There are lots of these palm canyons in SD, and they create like a little oasis. The front of my house is just a normal street with car traffic, but the back feels like a little escape. I’m super grateful for it and it was the only reason I got the house because other than that, it has been a nightmare due to its age. But it’s an on going renovation project, I’m just not sure if it will ever get done 😂
I just realised I’ve already been doing this. With Gymnastic rings.
Feeling the urge to casually imagine your back story and get strong ex-machina vibes from these videos...jus sayin. Great work, thanks!
Wow Mark! That is an amazing compliment. Thank you so much!🙏
Do you recommend working out all body parts on the same day? Or do one day pull workouts then next day push work outs, then legs another day etc… or all full body on the same day?
What do you do for your lateral delts or do you do any shoulder isolation at all?
I love your channel and what you do / promote. Its fantastic and a source of info i wish i had when i was younger.
However, im not doing thousands of push ups, squats etc with infinite variations just to look like a guy who goes to the gym 3-4 times a week.
I rode that train and will never ride it again. To each his own
High hip bear crawl 💪🏻👍🏻
One of my favorites! You feel your traps and delts fire up?
Like amazing
Thank!
Fantastic! Question: I don't feel my chest working with normal push-ups or incline pushups,how do I build mind muscle connection and activate my chest?
You can slow it down, pause, use isometrics, or constant tension. There are a lot of ways you can improve Mind/muscle connection. Just experiment and see what works, then run a training block focusing on that.
@@Kboges Great 👍🏾 Indeed when I do slow reps, with pauses, it makes a huge difference. Cheers
@@kagenza It definitely does.