Found this stuff few months ago on a youtube anatomic course by some polish guys, that's a great exercise and great tutorial that will be useful for others. Dan, how about doing video with just some skils with nice clean edit? Such as your highlights :D
I think the most important thing is you matiain lat flexibility, and the hollow body allow to gain not only strenght but also stability and control. I used to do regular push ups but I always feel like something isnt right, in regular push ups maintain leg tensión is really weird cause is really hard retrovert your pelvis and maintain the core active when You retract your scapula or pack your shoulders . Usually people who make regular "Calisthenics" tend to have anterior pelvic tilt during exercices or don't have enough control of his lower body during the exercices
Love your videos Dan! Should I be only training protracted push ups or should I also be doing neutral as there are more variations to hit different muscles?
Do u keep ur palms facing slightly inwards ...there's another video of a gymnast stating that keeping the palms slightly turned inwards is more effective for the chest
A gymnast push up seems very similar to yoga's Chaturanga Dandasana push up. The difference I see btw the alignments is the protraction of the shoulder blades. Both require keeping the elbows close to the body. Do you also use your lower abs to tuck in your tail bone? Going to incorporate this into my routine so i can strength my shoulder girdle in a way that is beneficial for inversions in yoga (and breakdancing why not :) )
Hi, i have really huge problems with maintaining my left scapular protracted while doing push ups. The right scapula seems way more glued on the rib cage than the left one. Especially when pushing up my left scapula collapses.
Thank you for the video. I was hoping you could clarify something for me. For most of my life I did push up with protracted shoulders (not knowingly, it was just how I did it). About a year ago, I hurt my right shoulder on a biking trip and physiotherapist got me to do push ups with fully reteacted shoulders (I think it had something to do with rotator cuffs). I am a bit confused as to what to do because you wrote that dips should also be done with protracted shoulders. Is there a rule of thumb on shoulder positions for different kind of movements? For example, pull ups - retracted. I have been trying to be careful with my shoulders ever since the accident.
nice video but in my opinion you should mention another important factor in a gymnast push up.another important factor after the scapula protaction is that the elbows should be strictly close to the body and face forward.this is very important too.you demonstrated to us correctly but you should however stress these two factors.thanks in advance!!!
댄정님 오래된 영상이지만 질문하나드립니다. 저는 맨몸운동을 시작하지 얼마되지않았고 매일 푸쉬업을 60개씩 하고있습니다. 얼마전 플란체나 할로우바디에 관심이 생겼는데, 원래는 선명하고 꽉찬 가슴근육을 만들고싶어서 견갑 중립 자세로 푸쉬업을 하는편입니다. 최근 너무 횟수에 연연하는거 같아서 바닥에서 했던 푸쉬업을 발을 계단위에 한칸씩 올려서 자극을 올리고있는데 말씀하신것처럼 견갑 전인에 두고 해볼려고 하는데 후인이나 중립과 다르게 쓰이거나 발달하는 부위가 있나요?
could you stay in this protracted form while doing diamond push up? it irritates my shoulder quite a lot. or do u hv any other tips on executing diamonds while protracting
+Dan Jeong Conditioning yeah i've heard that from another gymnast, but i always thought gymnastics would stress back shoulders and biceps more? I do gymnastics strength training as well but rarely fatigue my triceps.
u can apply hollow body to basically any exercise u can think of. some are gonna be harder than others. try and do normal deeps and than apply hollow body in deeps!!! huuuuge difference
first of all try to record yourself. second u can try to simply take the bottom push up position and from there protract and retract the scapula, u ll learn how one and the other feels like so that u ll be able to know which one u are in when u re doing your push ups
I stuck with this form for a few months and my shoulders really hurt. I finally stopped and several months later I am still recovering. Does anyone know why?
Great video! The issue with your pain though is that doing to many of these causes a shortening of the front felt and chest muscles which can cause impingement in the front of the shoulder. Balance is key to avoid this. Doing Retracted pushups also will allow to draw the shoulder blades(Scapula) back so they don't become weakened. Make sure that you are also doing exercise that emphasis upper lats and rear delts.
in conclusion, is doing push ups like this forever bad for your shoulders? I tried them today and loved how they work your triceps and shoulders more, but after seeing this negative comment it might have been the first and last time I am doing these
Push ups with protracted shoulders have a stronger emphasis on the front delts compared to a regular push up. Your body was probably not ready for it and as a result, your shoulders were slightly injured. My advice would be to keep them in your workouts, but only add more volume to them when you feel like you're strong enough. Also,, make sure you balance them out with rows and rear delt flys. Exercises that promote shoulder extension like reverse planks, or german hangs are great at balancing out your shoulder girdle, but they should be used cautiously especially if you're new to them. This is just my opinion, so you can ignore it if you want, or you're probably better now already.
No, they're actually really great and because they're more difficult, they can help increase your regular push ups. Just be sure to start slow if this is your first time doing these kind of push ups.
Bro y follow much channels of goods calisthenics but you're in ohter level than them.Probably cuz Asia is so advanced at all isn't want sound racist with the least,only proper say you help so much to beginners like me.Don't stop thanks for bids greetings from south america
NEVER do this. You will kill your reps and damage your shoulders. Let your scapulae protract at the top and retract at the bottom naturally. And this has NOTHING to do with your core sagging. You need to get a posterior pelvic tilt with pulling in of your belly to achieve that. Again, do not do overdo the posterior pelvic tilt (pushing your buttocks downward) or your lower back will arch up unnaturally. Bottom line: don't overthink, just do it.
![[건강 알고리즐]너무나 어려운 푸시업…잘 된 자세는 딱 하나만 보면 된다!](/img/1.gif)
This is by far the most helpful channel on youtube for learning gymnastic exercises! Love your vids, keep going!
+lummi14 awesome man!
Agreed!
agreed!
아이 어그리
Found this stuff few months ago on a youtube anatomic course by some polish guys, that's a great exercise and great tutorial that will be useful for others. Dan, how about doing video with just some skils with nice clean edit? Such as your highlights :D
+Caliathleteam I will make a highlight video at the end of summer :)
Dan the Man..!! I will be trying these tomorrow morning.. Thanks for this! Hope all is well, Bro..
I think the most important thing is you matiain lat flexibility, and the hollow body allow to gain not only strenght but also stability and control. I used to do regular push ups but I always feel like something isnt right, in regular push ups maintain leg tensión is really weird cause is really hard retrovert your pelvis and maintain the core active when You retract your scapula or pack your shoulders . Usually people who make regular "Calisthenics" tend to have anterior pelvic tilt during exercices or don't have enough control of his lower body during the exercices
Good instruction.
I'm glad you told us the benefits!
I'll try this.
Thanks.
아주 흥미로운 강좌였습니다. 이런 것은 설명들은 적이 없었기에 아주 유용한 방법인 것 같습니다. 감사합니다^^
좋은정보 정말 감사합니다! 팬이에요 영상 많이보고있습니다 ! 항상 좋은 활동하세요!!
Love your videos Dan! Should I be only training protracted push ups or should I also be doing neutral as there are more variations to hit different muscles?
항상 잘보고 있습니다 !
역도에 도전하시는 모습도 꼭 한번 봤으면 좋겠네요
+Doohyun Um 언젠간 한번 ㅎㅎ
Now I get why push ups were so easy... Hahaha. Time to improve my scapular protraction. Great info ;)
평소 체조와 맨몸운동에 관심이 많았는데 좋은 영상 올려주셔서 감사합니다 ^^
Do u keep ur palms facing slightly inwards ...there's another video of a gymnast stating that keeping the palms slightly turned inwards is more effective for the chest
Hi very good video and good tips.
A gymnast push up seems very similar to yoga's Chaturanga Dandasana push up.
The difference I see btw the alignments is the protraction of the shoulder blades.
Both require keeping the elbows close to the body.
Do you also use your lower abs to tuck in your tail bone?
Going to incorporate this into my routine so i can strength my shoulder girdle in a way that is beneficial for inversions in yoga (and breakdancing why not :) )
+Anjan Gewali yeah, you need a posterior pelvic tilt
first video i see that teaches to apply hollow body to other exercises. this is very important in pull ups and deeps as well.
Hi, i have really huge problems with maintaining my left scapular protracted while doing push ups. The right scapula seems way more glued on the rib cage than the left one. Especially when pushing up my left scapula collapses.
이 푸쉬업을 마스터하면 다음단계인 플란체 푸쉬업으로 갈수가 있군요 암만 해도 플란체가 안되서 힘들었는데 결론은 견갑골 위치가 중요하다는거네요
견갑은 전인 상태에서 고정된상태로 내려갔다가 올라오는건가요?? 내려갈때 어떠한 견갑에 변화없이하는게맞는지요??? 혹시그리고이렇게할시에 어디에 가장자극이 많이가는지도 알고싶습니다
This type of push up really works your triceps :D
항상 감사합니다! 딥 동작에서 끝까지 내려 갔을 때에도 전인을 유지하는 게 맞나요?
+손동효의 지극히 개인적인 일상 기록 채널 네 완벽 전인 유지는 힘들지만 최대한 유지 한다고 생각 하면됩니다
Tried this and felt shoulder discomfort. Why tho?
This targets more of the front delts and scapular right Dan?
+Desean Gibir Correct
Hey Dan, would this protracted method work still for all other push up variations? Like diamond push ups
Thank you for the video. I was hoping you could clarify something for me. For most of my life I did push up with protracted shoulders (not knowingly, it was just how I did it). About a year ago, I hurt my right shoulder on a biking trip and physiotherapist got me to do push ups with fully reteacted shoulders (I think it had something to do with rotator cuffs). I am a bit confused as to what to do because you wrote that dips should also be done with protracted shoulders. Is there a rule of thumb on shoulder positions for different kind of movements? For example, pull ups - retracted. I have been trying to be careful with my shoulders ever since the accident.
+Henry Han nah dips are not protracted. Its neutral and depressed
These push-ups look harder but I've definitely been doing them wrong the whole time
캬 매일 똑같은 푸시업만 하다가 이것도 시도해봐야겠습니다! 운동 레벨이 빨리좀 올라갔으면 좋겠습니다 ㅎㅎ
nice video but in my opinion you should mention another important factor in a gymnast push up.another important factor after the scapula protaction is that the elbows should be strictly close to the body and face forward.this is very important too.you demonstrated to us correctly but you should however stress these two factors.thanks in advance!!!
that s just tipycal perfect form push up
How do you do that?
댄정님 오래된 영상이지만 질문하나드립니다. 저는 맨몸운동을 시작하지 얼마되지않았고 매일 푸쉬업을 60개씩 하고있습니다.
얼마전 플란체나 할로우바디에 관심이 생겼는데, 원래는 선명하고 꽉찬 가슴근육을 만들고싶어서 견갑 중립 자세로 푸쉬업을 하는편입니다.
최근 너무 횟수에 연연하는거 같아서 바닥에서 했던 푸쉬업을 발을 계단위에 한칸씩 올려서 자극을 올리고있는데 말씀하신것처럼 견갑 전인에 두고 해볼려고 하는데
후인이나 중립과 다르게 쓰이거나 발달하는 부위가 있나요?
could you stay in this protracted form while doing diamond push up? it irritates my shoulder quite a lot. or do u hv any other tips on executing diamonds while protracting
+Dickson Huang the purpose of diamond push up is to develop triceps so protracted scaps are not really necessary
i wonder if lowering down without letting the natural retraction to occur is healthy for the shoulders.
+onceuponthecross1 should be fine
does it look like gymnasts's shoulders are unhealthy?!?!?
견갑전인을 할 떄 가슴이 나오지않게 최대한 말아주는건가요? 그리고 손은 팔자로 해야하나요 아님 일자로 해야하나요?
Gonna try this right now !
Hey Dan, how are your triceps so huge?!
+thekylemontilla lot of gymnastics training man :)
+Dan Jeong Conditioning yeah i've heard that from another gymnast, but i always thought gymnastics would stress back shoulders and biceps more? I do gymnastics strength training as well but rarely fatigue my triceps.
+thekylemontilla I agree. I almost never get triceps soreness from gymnastics workout. But that doesn't mean triceps are not worked though :)
+Dan Jeong Conditioning true, but mine are both weak and small lol atleast i feel that theyre weak.
Is protracted scapula good for one arm push ups?
댄정님! 저 자세로 천천히 최대한 푸쉬업하는게 좋을까요?
진짜 멋잇어요 잘보고잇습니다 ㅎㅎ!!!
형님 가짜플란체푸시업영상좀 올려주세요. 사람마다 발목을 쭉 펴서 하는분들도 있고 일반 푸시업처럼 발목을 접은상태로 하는분들도 있고 할로우설명은 대부분 없고 플란체기울이기 푸시업이 가짜플란체푸시업이랑 같은건지 뭔지 아아 너무 헷갈리고 맨몸운동은 정보가 너무 없네요
가짜 플란체 프쉬업 영상에 나오는거에요
How often should I practice for this?
+Dongkyu Lim 2-3 times a wel
Great stuff I look forward to seeing your videos every day
+Jacob Lester good to hear :)
Dan do you follow coach summer's programing?
+happyaccidents I do not
Can you apply this to other kind of push-ups? For example diamond push-ups or one arm push-ups?
+Valentin Rotth I think that would be very difficult
u can apply hollow body to basically any exercise u can think of. some are gonna be harder than others. try and do normal deeps and than apply hollow body in deeps!!! huuuuge difference
My shoulder retract at the below position. It's hard to tell him i'm doing it right
Its hard not to retract but just "try" to protract as much as you can
first of all try to record yourself. second u can try to simply take the bottom push up position and from there protract and retract the scapula, u ll learn how one and the other feels like so that u ll be able to know which one u are in when u re doing your push ups
좋은 영상 잘 보고 갑니다.
팔의 각도가 궁금합니다 ㅠㅠ 대부분 푸쉬업영상들을보면 옆에서찍는게 많고 위에서 팔각도가 보이도록해도 다 제각기라서 어떤걸해야될지모르겠습니다 팔의 각도는 러시안푸쉬업이라고 각도를 몸에붙이고하는거랑 그냥 45도쯤으로하는게있는데 두개다 '정자세'라고 불러되는건가요?
+heba 두개다 정자세고 목적에 따라 각도가 다를수록 있습니다. 체조 목적으로는 몸에 붙이는게 더 낮습니다
Dan Jeong Conditioning 오 역시 시원하고 깔끔한 답변 감사합니다! (작은오타하나나셧네요^^)
영상 잘봤습니다ㅎㅎ 30초부분에 "거빈다" 오타인것 같아요ㅎ
+Taesang Jo 그러네요 좀더 신경 쓰겠습니다~
Does the gymnast push up target the chest the same as the normal one?
targets more of your deltoids
그냥하면 자세유지가 안되는데 무릎대고 먼저 연습을 해야겠죠?
위 영상처럼 푸쉬업을 하면 기존 푸쉬업과 다른 효과가 있나요!?
¿Full external humerus rotation here too?
+112358miau you mean external rotation of the elbows? If then, you don't have to.
근데저같은푸쉬업기초인도 할수있을까요 이푸쉬업할때 등이 다시평평해지는데 이거할때 엉덩이로 마는건가요 푸쉬업할때 아니면 protrax하면서 마는건가요 백이 round됄때요
특히 푸쉬업할때 내려갈때 back이라운드됀상태가 아니고 평평해져서 혹시 gmail로제가하는거보내봐도됀까요 돼신 유투브에올리지만 않는다면 제가 푸쉬업을 늘리고싶은데
Very super, helpful.
할로우 잡고 푸시업하면 등이 미친듯이 자극오는데 정상인가요?
3:03~3:10
결국 플란체 기울기 한 상태에서 푸쉬업을 하는거네요? 등 하부는 할로우를 유지하고 맞나요?
+김규일 처음 자세는 그냥 플랭크 자세에서 하는 푸시업입니다. 등 하부는 아치 안되게 만들면됩니다
고맙다 너덕분에 어깨가 넓어졌구나
푸시업 하는데 승모근이 너무 발달되는데 어떻게 된건가요?
역시 전인을 하는 편이 더 가동범위를 넓힐 수 있어서 더 좋은 것 같습니다.ㅎㅎ
+cheon geun kim 굿굿!
I stuck with this form for a few months and my shoulders really hurt. I finally stopped and several months later I am still recovering. Does anyone know why?
Great video! The issue with your pain though is that doing to many of these causes a shortening of the front felt and chest muscles which can cause impingement in the front of the shoulder. Balance is key to avoid this. Doing Retracted pushups also will allow to draw the shoulder blades(Scapula) back so they don't become weakened. Make sure that you are also doing exercise that emphasis upper lats and rear delts.
in conclusion, is doing push ups like this forever bad for your shoulders? I tried them today and loved how they work your triceps and shoulders more, but after seeing this negative comment it might have been the first and last time I am doing these
Push ups with protracted shoulders have a stronger emphasis on the front delts compared to a regular push up. Your body was probably not ready for it and as a result, your shoulders were slightly injured. My advice would be to keep them in your workouts, but only add more volume to them when you feel like you're strong enough.
Also,, make sure you balance them out with rows and rear delt flys. Exercises that promote shoulder extension like reverse planks, or german hangs are great at balancing out your shoulder girdle, but they should be used cautiously especially if you're new to them. This is just my opinion, so you can ignore it if you want, or you're probably better now already.
No, they're actually really great and because they're more difficult, they can help increase your regular push ups. Just be sure to start slow if this is your first time doing these kind of push ups.
jk94
일반적인 견갑 중립, 후인상태에서 상체만 앞으로 기울여서 하는것도 도움이 될까요? 푸쉬업을 매일 하다가 우연히 몸을 앞으로 기울였는데 상당히 힘들더군요... 일반적인 푸쉬업의 절반도 해내지 못했습니다. 효과는 뛰어난데 손목이 부하가 심해서 자주는 못하고 있습니다.
+TS An (st.) 손목 아프시면 손목을 밖으로 약간 외전시켜서 하면 문제 해결!
thx for all the Information Dan. pls cover all Basics like tips and pull ups Gymnast style :D
Sure :)
아 암만봐도 견갑위치는 이해가안간당...정작 운동할때 어떻게적용하란말이지 자연스레풀리는데 ㅡ,ㅡ ㅠㅠ
푸쉬업 플러스 자세로도 견갑 전인 유지가 잘 되지 않습니다. 운동 경력이 오래 되어 전신에 근육량은 상당히 많아요. 전인 유지를 위한 팁을 구할 수 있을지요?
+Jeong Jeff 견갑전인 하는게 익숙하지 않아서 그럴겁니다. 계속 연습 하는수밖에요~
오로지 전인인가요? 아니면 전인하강인가요?
Bro y follow much channels of goods calisthenics but you're in ohter level than them.Probably cuz Asia is so advanced at all isn't want sound racist with the least,only proper say you help so much to beginners like me.Don't stop thanks for bids greetings from south america
영상 잘 보고 갑니닿ㅎㅎㅎㅎ
갓댄정
이거 상체운동 정말 좋네요 감사합니다
잘보고있읍니다 저는 쇠골쪽에 자극이 가는데 맞는지요
+tmdgus dh 어깨 자극이 제일 크고 그다음에 삼두입니다
+Dan Jeong Conditioning 네에 감사합니다
이거 할 때 어깨 앞쪽이 아픈건 왜 그런 건가요 그리고 가슴이 바닥에 닿아야 하나요? 어떤 영상에서는 견갑골을 능동적으로 움직여야 한다는데 이건 고정시키는 건가요?
전인하고 푸쉬업하면 어깨자극 이 오더라고요.. 어깨운동푸쉬업파이크할때 전인하고 합니다 저는^^
i feel it alot in my abs. am i doing something wrong?
absolutly not!!!
Ouh ok thx
This helped a lot
이것은 가슴근육 발달보다 어깨발달에 도움되나요?
저도 따라해보니까 어께가 많이 자극됩니다ㅋㅋㅋㅋ
+이준호 어깨가 주고 삼두가 그다음입니다
오와.. 한국인이신가? 영어도 대게 잘하시네 잘보고갑니다
+오태원 한국인입니다~
견갑 전인을 하는것이 숄더패킹과도 연관이있나요?
+남김대환 푸시업에선 숄더패킹이란 용어를 사용 안합니다
손모양은 11자가 낫나요? 아니면 약간 벌려서 \ /정도로 해야하나요?
+hsh4857 크게 상관은 없는데 일자로 하세요
혹시 푸쉬업할때 견관절 내회전/외회전중 어떤것이 올바른방법인가요?
외회전 하셔야 합니다.
제가 따라해보니 광배도 개입이 되는 거 같은데 맞게 한 건가요..? 틀렸다면 뭐가 틀린건지 궁금합니다!
+이동희 원래 전인을 하는 순간 광배가 개입됩니다
Dan Jeong Conditioning 그럼 견갑전인이 들어가는 기계체조식 동작들은 다 광배근의 개입이 수반되는 건가요? 만일 그렇다면 견갑전인을 하고 하는 푸시업 같은 운동 만으로도 등근육의 향상을 기대할 수 있는지요?
등근육이 수축과 이완 동작이 되야 근육향상이 되는데 푸시업으로는 간접적인 영향 정도 밖에 못받습니다
Dan Jeong Conditioning 감사합니다! 좋은 답이 되었습니다! 좋은 영상 잘 보고 있습니다! 앞으로도 잘 부탁드립니다ㅎㅎ
길항작용으로 등근육이 개입되고 수축이완이 됩니다 근데 모든운동이 적응을 하는데 몸이적응하면서 근육이 성장하면 이제 더이상 근육이 안크겠죠
only protraction ? no depression?
+RecoN xD protraction + depression
Subtitles in Russian , please
+Андрей Масютин only if I can speak Russian
이형은진짜 몸이 ㅎㄷㄷ함
영상잘봤습니다! 댓글들을 보니 이 동작은 가슴자극보다는 어깨와 삼두에 자극이 된다고 하는데 맞나요?
+hsh4857 맞습니다
pushups vs. Hollow body pushups
see you!!!!!!!!!!!!!
이 푸쉬업을 할때 왼쪽견갑에 불편함이 있는데 무시하고 해도 되나요
+김터프 하지마세요
목에 힘 들어가는 게 정상이죠?
3:03
NEVER do this. You will kill your reps and damage your shoulders. Let your scapulae protract at the top and retract at the bottom naturally. And this has NOTHING to do with your core sagging. You need to get a posterior pelvic tilt with pulling in of your belly to achieve that. Again, do not do overdo the posterior pelvic tilt (pushing your buttocks downward) or your lower back will arch up unnaturally. Bottom line: don't overthink, just do it.
1:53 3:03 3:25
오 형님 태후보세영?노래가 ㅋㅋㅋㅋㅋ
Sick guns
썸네일 모히칸인줄
ㅍㅣ~~~~~~쓰
생긴건 분명 조선사람같은데 말은 꼬부랑말을 쓰네
브베붕알무침 ㅋㅋㅋㅋㅋㅋㅋㅋ
ㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋㅋ
좋은 영상인데 앞으로 설명할거를 미리 리허설 해보고 끊김없이 좀 해보셈... 다소 답답함 말하는게 리치 피아나가 그런거 잘하지
I don't think Rich Piana is a good example for what you want to say.
영어로하는대... 저정도면 버벅거리시는거 아니라고 생각합니다.
매너보소..그럼 보질 마세요 ㅎㅎ
플란체푸쉬업을 하고 버티기는 한세트에 몇번 몇초가 적당한가요?
+지승환 본인 실력에 따라 다릅니다
3:04