The Push-Up Mistake That Kills Your Gains and Your Joints
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- Опубликовано: 19 авг 2024
- The dreaded push-up hunch is the single most common push-up mistake I see in the gym. It reduces the forces on the muscle while increasing the force on the joints, particularly the wrist and shoulder.
Resources mentioned in this video:
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RDP Books on Amazon:
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Grind Style Calisthenics workout program (Month 1): cutt.ly/xzQE1Rh
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Bodyweight Training for Cycling:amzn.to/2QFlAZm
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#reddeltaproject #calisthenics #mobility
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Хобби
Mastery is when you begin to understand how much you don't know.
One of my favorite quotes, Greg! Thanks for reminding us all!
So well said Greg. The more I learn the more I understand the depth of my own ignorance.
@@RedDeltaProject great video.. I started doing 100 push ups each day as a new year resolution..BUT found after a month my right rotator cuff was so sore it hurt the lateral raise my arm so had to stop.. any advice would be amazing as I'd love to pick it back up again.. also strange as being ex military I'd never had a problem in the past doing them
Thank You Teacher
You don’t know what you don’t know.
Once your head looks way too small for your body, you have mastered push-ups.
Depends on which head are we taking about 😏
😂😂
Hahaha
@@user-zg4bk6rv1q lol underrated
🤣🤣
To sum up the video
- When in the down position the scapula must be retracted not forward
- Be careful with your wrists
- Align your back
- Using some form of band that puts pressure on your form makes you correct your form
thank you so much. watched 2 mins of it and 2 sentences of value were said.
What's a scapula
@@spuddsalli8559
Shoulder blades, the part of your back shaped like wings.
@@StevenTheAristolianNerd sank u buddy
Thank you
I was doing thousands and thousands of push ups from my teens through my 20's. I was obliterating my shoulders without knowing it. Hopefully this video helps a lot of people.
i love this guys vibe. straight forward, highly technical, somewhat warm cadence in his voice. very easy to follow and understand
Thanks Jesiah!
Yeah he’s huggable
He reminds me of Alton Brown
He must be Canadian
I think he would be a great leader in combat.
Don't forget to try and pull the ground together like you're trying to slide your hands together so you really hone in on the chest.
That's a great tip! It definitely drops the rep count but lifts the intensity and quality of each one.
For sure, this is especially important for learning progressive unilateral techniques as well ,like archer push-ups. It's super hard to do those without that adduction.
Shit I always forget that, well played.
I just tried putting my shoulders back like a bench press and suddenly I couldnt do shit lol
But if I "try" to pull my hands together, ...I *will* pull my hands together.
I really do love this mans humble and down to earth attitude. I wish you the all the best
Much thanks ShArk33E, I would love to have a big inflated ego, but I was never that good at anything to acquire one.
Well, can’t really do push ups without getting down to the ground now can’t we?
Down to earth.... Good one😂👍🏾
Same. A lot of others I've watched seem like they have very little patience or superficial (or maybe it's just me idk)? He made it so easy to understand, and he's easy to listen to. Great teacher.
Honey the fact that you can talk so calmly while doing push-ups while teaching made me subscribe lol.
Nah but honestly, this is what I needed thank you 👍👍👍
Thanks for the advice Jeremy! I’m a 65 year old retired Marine and do 40 pushups/day. After watching you I realized I HAVE BEEN DOING THEM WRONG all these years! 😤
Thanks for the education!
Semper Fi 👍🏽🇺🇸
For years, I could never get my strength to translate into good sets of push-ups. I learned how to do them correctly by accident in a yoga class that I didn't even want to attend (girl..). I suspect that I was physically stronger than everyone in that class (considerably even) but all of their push-ups look so much better than mine. I copied their technique (what you're teaching) and instantly doubled the amount of push-ups I could do AND without pain.
Best push-up story right here. Thanks very much for sharing. you never know when that next game-changing lesson will come along and in the most unlikely of places.
@jai yen yen literally. Both of my shoulders are damaged and the way I used to hold my elbows out during pushups caused a painful rotation in my shoulder socket. Strength or stamina was not what was limiting me before, pain was.
Same! Ever since I started yoga, my push up form and understanding of the push up has definitely upgraded and helped my rep count. I should’ve started yoga sooner haha
I appreciate this comment albeit for the several backhanded complements to yogis...
@@laurenbi there weren't any backhanded comments. I just wasn't interested in yoga in the same way you might not be interested in powerlifting. A girl I was very interested in wanted me to go. I went (and it worked 😘).
4 years doing wrong push ups and not being able to do 10 +, not forgetting the pain on my neck and shoulders, ty for this video!
You're welcome and thanks for watching, hope this helps with that pain in the neck.
Worst part is when we take our private moments to knock off a few pushups...we can't see our alignment & can't critique our own alignment
Get a big mirror ?
Film yourself from a few angles until you find the proper technique, then try sticking to it
I really admire the combo of the calm/measured instruction from someone who seems really high energy. Goals.
This pops up as I’m feeling shoulder pain from I think push-ups, my spirit guides are helping me
Or the Google gods are reading your mind lmao
Or demons
Same man, altough I been watching some videos related to the push-ups topics in spanish so I guess it's normal :D
Dude wtf, i was just thinking that before I saw this comment.
I also googled shoulder pain ... I got it from my workout too
Earned my subscription! Thank you. I hadn't ever thought of how stressful it is to have the wrists doing a lot of the work due to an incorrect pushup.
Great video
I wish they would teach this stuff to the elementary age kids in gym class to get them started off right at the beginning
THIS. until a couple years ago I was running without ankle dorsiflexion. Because they said to run on my toes but never taught me. Sigh.
My p.e teacher just shamed the kids who couldn't do a push up off the bat. It made me not want to try at all and now I'm here, senior in high-school and trying to start from the beginning
@@b4nkai you got this. GO BEYOND
lmao they probably did and you just weren’t paying attention
some things in life are so simple when pointed out, never stop learning.
Use to watch your videos 5+ years ago. Glad to see you're still at it.
I understand. You have shown the slight difference. Once you started talking about the back pinch I was like ohhhh
I am extremely grateful for this video! I had started doing pushups but I suffered from extreme shoulder pain. Thanks to you I can continue my fitness journey! Cheers from Greece
ai is getting unbelievably smart (or invasive of our privacy) that it knows I have a problem with my shoulder when doing push-ups and chest presses and flies that I don't care about but get a video recommendation about it
For years I always got a pain in my rotor cuff when doing pushups and could never find the solution online. Even had coaches and whatnot check out my form, they said it was good. But it always felt like i was just working my rotor cuff and nothing else. What fixed it was me doing pushups in front of a mirror, and breaking down every little thing until the form was absolutely perfect. I had to start again at single reps , then work my way up. Took a while but now my pushups are pain free
If you've seen Impractical Jokers, my man looks like Murr on steroids!
He does
Ikr I was thinking this the whole time
😅😅😅😅
Facts😂😂
On point. No time wasted like other youtubers.
Hey dude, thanks for the video!
Audio guy here: I'm pretty sure the sample rate of your recording device/app is set to less than 44.1khz. Maybe 22khz. This is why the recording sounds so dull and kinda far away.
If you can, set the samplerate of your device or app to at least 44.1khz. :)
Thanks for the tips!
I don't know if I can change that on my gear, but I'm upgrading everything in a couple of months so I'll be sure to save your comment and refer back to it.
@@RedDeltaProject 48 kHz is the perfect standard for video making
Don't leave your master gain at 0 Db cause it will increase with convertions, it will clip. RUclips converts it for sure. Lower it down to -0,6 or -1 Db to avoid digital distortion.
@@RedDeltaProject That earpiece thing you are using looks like what the used in Fringe in the alternate universe
Thanks, you are the first one to talk about the shoulder placement. Made a big difference 😃
Daaamn, it's insane how this has blown up.
You seem to have struck a real nerve with the viewers of fitness RUclips.
some nice subtle tips there, thanks. trying to sort my wrists out so I can continue to do push-ups. got to 62 in a row at one point. Will look forward to checking my position is correct.
A wise man knows how little he knows .
One takeaway of mine from this video is that at the bottom of the rep, allow your scapulae to fully retract and depress (squeeze them together, and while squeezed, pull them a little bit toward your lower back by firing your lats hard). My form normally has the the shoulder blades fully protracted at the top and somewhat protracted during the eccentric, and yes, with a bit of a hunch, which is pretty obvious when my upper trap is tired on my right side only. It certainly feels like everything is firing way harder, so don't be surprised if you can do half the reps you can normally do otherwise.
You are a genius! You are an amazing teacher! All so true. I've been exercising for years and did my shoulder joints in. All because i was hunched literally doing every exercise. My new trainer pointed that out. Now I'm doing far less weight, proper technique and my gains are surprisingly 10-fold.
Wonderful to hear! Keep on that gain train!
0:35 ah yes the contact lens seeker variation
A great video Matt! I am slowly starting to realise that there is always scope to improve the 'simple' exercises.
dude your wrist is larger than my biceps
*cries in skinny*
We are effective in different things!
Seems like there is one person who favours damaged joints and no-gains. Thanks for another splendid video, Matt!
My pleasure! Thanks for watching Jens!
Wydm? Is his video wrong?
@@henrymasih6400 no, it’s just an unclear comment
@@earthphoenix7068 ain't fam thanks
@@henrymasih6400 come
This video is underrated. I always wondered if it matters if my shoulders are shrugged or not, in the past. But there's really no video talking about this, except this one here.
Glad I could help!
A quick yet very informative video. I was getting shoulder pain every now and then, but now that i fixed my form, a simple set of 10 push ups already makes my chest feel A LOT more worked than my older 3x10, you're A BEAST!
Thx so much for this I’ve always loved pushups and I feel it’s a very underrated excersise especially when people don’t realize how hard it gets when you do 50-100+ reps or weighted pushups the burn is real!!!
There is so much knowledge out there .
No matter who you are and what you do .
Try to learn languages other than the language you speak . I’m glad that I learnt English. I’m still learning .
Learning never ends so keep learning adios .
OMG you just saved me, literally. I haven't been able to do push ups for a while now because my shoulders are uniquely loose (when I was younger I used to be able to put my arms completely behind my head, so that my elbows could touch the opposite shoulder) and push ups always HURT my shoulder joints so much.
It was always frustrating because my muscles weren't tired, I felt I could do more, but my shoulders just hurt so much. I just tried experimenting based off your advice and you just solved my issue! I've been doing push ups wrong this whole time.
Thank you thank you!
So happy to help Casshern and best of luck with your push-up training
@@RedDeltaProject I need to do a lot for my martial arts training. Makes for stronger punches
Iv been nursing an agitated shoulder for a while and the only way i can do pushups is by doing what he says, essentially locking up ur shoulders. It offers great stability TOO the joint during the movement but also when u start to fatigue.
Great vid.
This is a VERY good tip that works. I remember checking RUclips long ago due to elbow pain and a tip of yours also fixed it. You're concise, to the point, no bullshit, no marketing. You're one of the little few I've subscribed to, amongst Athlean and Jeremy Ethier. You're wise.
Super appreciate that Adrian! Very glad I can help you along your journey and sincerely hope to continue doing so for years to come.
I liked how the audio sounds like I’ve found some old world wisdom we should’ve never forgotten. But did
Solid advice can’t believe I just found this channel, I love push-ups every single day 👌🏼
Thank you so much, you saved me from getting a possible injury in the future!
you don't know how much i needed this !
Happy to help! happy pushing!
Great vid! I took a bit of a break working out and upon getting back into the swing of things and doing push ups I found I wasn’t hitting my chest the same and began getting a lot of wrist pain. Ofc this was the problem Thanks a lot! Glad this popped up on my recommended.
underrated video, this technique and realignment I just recently discovered when I looked at myself in the mirror sideways. Now I know why my shoulders are so weak and underdeveloped. I always protracted so I could stress my chest, now there is no more stretch reflex and I can do way fewer push ups. Better gains though.
Im really glad you're blowing up now. You deserve this! Thank you for helping me get through my injuries and in solidifying my form. You are one the reasons why im still working out.
Thanks Vince! Really happy to hear you're making progress as well!
wish this video was up like a month ago, i was doing them wrong and now i'm waiting for my doc appointment for shoulder pain :(
Thank you for this video. I have been doing my push ups the wrong way and will start doing them correctly to prevent injury!
The feel of the movement and form is something I'm only recently learning. I humbly admit I've performed pushups with a hunch until a couple of years ago and now that I'm (STILL) working on proper form, my rep range has dramatically decreased. However, I've noticed it feels better when I get it right. Glutes and legs clinched and stiff, back rigid too with an inverted hollow body hold at the top of the pushup. Squeeze, then slow, controlled decent with elbows tucked in and hands positioned at the lower portion of the pecs.
The hardest thing is to stop counting reps and focus on the feel of the movement. We get caught up in progress but I'd wager if we took the first set to get the feel of whatever we are about to perform, then the next set(s) as normal, we would dramatically improve. After all, quality over quantity and it is king.
I found this comment more impormative than the video itself.
Started doing push-ups at 12 years old. Martial arts style was on the knuckles, with arms aligned as you have them. By age 19 I was banging out 100 straight no problem. Wish I could still do that but unfortunately due to many injuries my shoulders are shot.
Excellent video. I use push ups a lot in my routine and have done push ups throughout my life. Last year I had shoulder pain which caused me to basically stop training. (Guess that’s what happens when you re in your 50s). The inflammation in my shoulder caused inflexibility and reduced mobility. Basically I had an impingement. Since I stopped training the shoulder is 100 percent better. Long story short...I look forward to going back to the old faithful push up, and this video demonstrates how I probably hurt myself doing push-ups improperly and being complacent and not paying detailed attention to form. Sorry for being long winded. But much appreciated advise, especially when you mentioned how just a little misalignment is enough to ruin your joints. 👍🏻
Glad I could be of some help, shoulder pain is no joke and it's tough to get over. I've had chronic shoulder issue myself so I feel fo ya. hope this helps you get back on your feet, er... I mean hands.
I’m not sure what the guy was talking about regarding your audio. It sounds good to me.
This is so good ..my shoulders are rotated forward I feel and I get zero pec activation when I do pushups or even bench press, etc ... I think I'm gonna try these methods.
Bruh you that alignment straighten up thing is perfect. It makes each push up feel good I feel my chest contracting opening and closing and it feels good I feel each push up is stretching and breaking down each muscle fiber you dig
Hell yea! The better you do an exercise, the better it should feel.
This dude looks like the guy from two and half men if he was going through chemo and getting jacked simultaneously
Hahhahaha
Man I needed this video to get me back on workout and being a healthy person, 2020 made me a lazy person and I would do push-ups with all the bad forms you showcased and it pushed me away from doing them. Thanks a lot!
happy to help and welcome back to the grind Seth!
Fantastic tip. I’m irritated nobody pointed this out to me before and had been wondering why my shoulders hurt after push ups.
I know what you mean, the deeper I dig into the basic the more I wish I knew this stuff when I was younger.
Thank you for watching.
The basics of biomechanics... are the most important, thanks for sharing :)
You just revolutioned my workout
Thanks. As an old boy who likes to do push-ups ups from time to time, this video was helpful. I’ve found that my wrists are in a lot of pain to the degree that I have to do push-ups on clenched fists rather than open palms. I shall try this method,.
I'm glad you made a video with no bs. Factual and concise. Thank you.
Thank you for the insight. Proper push-ups have been a pain for me but the motions I’ve seen here look helpful.
Hi Matt. Definitely agree that push-ups need a LOT of exploration. Like every workout. For a time I actually started doing them by lying belly down on the floor and going through a kind of checklist of shoulders back, down, hands screwing outwards etc. before even starting them. It makes such a difference. But then you have to hold this throughout, and think about tensing the chest and on and on. Push-ups are definitely overlooked as an exercise since few of us do them truly right. Nice video that I'm sure will save many shoulders.
Love the video...AND you get the added bonus of John Malkovich's narration! :)
Nice and Clear, instead of over-complicated like some make it sound. Thank you.
I have always found press ups hard. Thanks for showing me it is my mechanics I need to fix.
Happy to help G M, hopefully they will be rewarding but continue to be a challenge.
This is incredibly thoughtful and very helpful. Your rather peculiar in an authentic way.
I tried not being peculiar once.
Worst 10 minutes ever!
This is how tai chi masters say that when pushing with the palms and performing other techniques, the elbows should hang down. Thanks for your annoyance, maybe you saved someone from injury very useful video
I've been doing standard military pushups for years. They've strengthened my wrists, forearms, biceps, shoulders, abs, and my upper core. Plus they were comfortable. But my shoulders and neck are hunched forward, and a trainer confirmed that the pushups are part of that problem because of some sort of positioning and neglected back muscles. I stopped doing pushups, replacing them with dumbbell curls, which greatly improved my bicep strength but still has an unknown effect on the rest of my body. I also do a rolly thing for my back muscles. I'm not entirely sure what to do.
Good information brotha🤜🏻🤛🏽
Yeah, I didn't realise I was doing push-ups wrong until I was 35... I figured there was nothing to get wrong. I just thought it was a coincidence that I'd get scapula troubles whenever I started going for a fitness buzz and doing a lot of push-ups. I'm 42 and finally I'm using better form, and the development of muscles is totally different than my old form.
Dang. Kinda random that this video got 1mil views lol
Hopefully this will give your channel more exposure because it’s a gold mine!
Mastery is just mystery with a typo!
Always more to learn...
Great advice. Thank you
best push up video i seen. im guilty of this. thank you thank you thank you
I’ll definitely take this into consideration when I do my 100 push ups
Edit. I just did a couple of these just to jest it out and yeah my triceps suffered a lot and my pecs :/
Am suffering from push-up induced biceps tendonitis right now, I have a feeling this is going to help alot. Thanks!
I do hope this helps, although as someone who's suffered the same, I know how long an frustrating road that can be. Best of luck on your recovery.
This one tip has made a huge difference in my form and ability. Thank you very much.
You're very welcome!
You look like Murray from Impractical Jokers had a really sick transformation! Nice video man! :)
Great video. Thanks for sharing. Can you recommend resources for helping to scale push-ups? I want my son to work towards executing great, safe push-ups. They have always been easy for me. I never had to struggle.
"Only few know, how much to know, to know how few one knows"
- Werner Heisenberg
German Physicist
my remaining two brain cells: _ok I'ma head out_
@@freakynuell129 _Two_ brain cells? Jealous.😟
I love how you explain this concept. Thank you I needed to hear and see this example. Love you Matt!!
Great stuff, good production too
Nice vid. Just made me subscribed to the channel, and to be honest, I was expecting some common tips (from other videos I watched before) but dang, it's noice.
Thank you, Matt. I always appreciate your content.
And I appreciate the support Geoffrey, thanks for the comment too.
Need to get my form correctly
Great advice, starting to get back on fitness and stay fit at 46.
I got one huge issue I can't get rid off. whenever I focus on my shoulders, lats and my chest and get the right position, I get a pretty hard pain in my lower back. If I try to strengthen my core I lose all focus on my upper body and it feels like my head will explode because of the pressure.
Thank you for this. I have been concerned that by focusing on pushups, I am missing out. Now I know that, even at the age of 64, I have much to learn. Would love the challenge. I will do it and post it on my RUclips channel. Also, sure would appreciate your feedback on how to make my pushups, well, better. Anyway, I enjoy your videos and thank you for the instruction. I look forward to finding out more about the challenge
Also, my favorite way to do pushups is the pause or slow method. I try to stop at every point and hold it. Obviously, the hardest part is at the bottom. This is where it try to hold 5 or 6 seconds. Anyway, thanks again.
Great information. Now it's just remembering the advice
I appreciate this video, I'm just shaking the rust off of exercising after getting 2020'd, and definitely needed the push up tips.
One man's pushup isometric loop is another man's rifle sling
Great delivery...and content. THANKS!!
Great video! I actually have that shoulder problem on my right side. 😓
thanks for the clear explanation for the proper body position.
This has helped me so much I’ve had so much problems with my shoulder because of this but didn’t know how to fix it , thanks man this has helped me so much 🙂👍🏿🤘
happy to help Tony! happy pushing!
Thanks - my right shoulder hated pushups. I could only do them in a yoga context - when I'm told where to put my shoulders first.
Wow, this is likely why my wrists have hurt when I do a bunch of pushups! I've stopped doing them because I felt like it messed up my wrists
I did the same thing years ago myself. Hope this helps to bring the push-up back into your routine.