The Best Push-up Variation for Building Strength, Muscle and Athleticism
HTML-код
- Опубликовано: 18 дек 2021
- Calisthenics Expert Al Kavadlo discusses how to progressively increase the difficulty of the push-up in order to increase your strength, build muscle and improve athleticism.
Хобби
An added variation: raise one leg up in the air while doing the pushups. You can keep the right leg up for five pushups, then the left leg for five, then the right for five, and keep alternating.
It puts extra weight on your hands, as the abs, and it works some different muscles at the same time as the usual pushup muscles.
Definately true.... I built huge pecs with pseudo planche push ups ... this is amazing exercise... which gave me the pecs that even 240 lbs bench press didn't ...
Here is what I think you will love, a push up routine for size and strength for EVER.
Although I personally do one arm one leg push ups and one arm push ups, which gave me the strength to bench 200kilo first day in the gym (I am 92kilo bodyweight), I benched last week first time in my life, and I can do 37 with the left arm, 43 with the right arm, feet shoulder width, 3 second negative one arm push ups and 25+ one arm one leg push up each arm, just a strength standard for a double bodyweight bench....
Here is what I have seen work the best among my Indian brothers....
Two variations to focus on....
1) Typewriter push ups... Check Chris Heria Thenx channel for form.
2) Close grip full rom tricep extension push ups.
I suggest doing 5 sets of each of these variations to failure everyday (or upon full recovery).
Pull ups/ strict curls for biceps and back.
The pressing strength these exercises build man..... Holy fucking shit. I am seen as a god by the people in my gym haha. Although I am always bearmode 20 percent bodyfat. Oh, I tried pseudo planche push ups and legs flew off the ground lol. Great variation I must say. Very tough.
Here is how I think push ups can build muscle forever.... I mean regular normal push ups...
You get your normal push ups max reps up to 120 non stop reps, perfect form, I mean a crazy high rep max. Now you have elite level relative strength because your bodyweight is now very light for you....
And you maintain that number while continually bulking up in bodyweight, any common sense muscle building diet works, generally, the 5/5 programs, even they recommend you to eat in a 200kcal daily surplus..
So I think the surplus eating and working hard each set, that really is the key.
Because if your relative strength stays the same, and your bodyweight keeps going up, then your absolute strength keeps going up. Absolute strength being the foremost dictator of muscle mass.
I eat vegan but make sure you eat what works for you. Gotta love the food you are eating if you know what I mean.
Love this video, short and specific
Thanks for this video!!!
Thank you so much AL. For turning my question into a video.... I appreciate it very very much 🙏
Great tips Al! Thanks 🤩
I love this variation AL! Someday I will train with you again.
Appreciate the video 💪🏻
Thanks for the advice and talking in a way that is easy to understand for us second language English speakers.
Hello Al. You always give great advices for training. Keep up the good work.
Greetings from Finland
Great vid
Amazing content
Great job 👌👌
Pelican push up performed either on gymnastic rings or few chairs is really a great option to make! I find this due to it's effectiveness: it seems it targets pecs, chest, triceps, biceps, lats, lower spine, abs as well as obliques all together! Therefore, one has a great upper body workout in a single movement :) Hence, it requires a lot of strenght to perform it right :D
Brilliant.
The full planche is always something to keep pushing forward in hopes to attain & more importantly retain as bones & muscles age. These are perishable skills without consistency. As for me, I love diamond variation hands in line with navel leaning forward while balancing both feet on one or maybe gullwing style on dip bar for full range of motion! Most important to just do what you love AT ALL TIMES.
Well noted
Close-grip is also cool
Only exercises I´ve been doing for chest are ring and parallel bar dips and diamond pushups.
HAY ! All I've been watching for a cuple years now, obviously love your content !
My ? Is often I get pain in the front of my shoulder 🤔 is it from push ups , pull-ups, or my Ninja and rock climbing activities 🤔? What do you recommend for shoulder health ? AKA Bulet proof. Sincerely ,not bulletproof in Bristol Tennessee.😉
Love You All - Thanks For All The Inormation ~
From A Former Power-Lifter Who Could Squat Over 800 Pounds and Dead-Lift Over 900.
i could squat 400 and deadlift 500. only 192#...
Hey hey hey, Al! How does you current trainings routine looks like? If you have one.
Hey, Al! Love your content. Question: some of us don’t give a shit about having our shirt off at all times like most calisthenics practitioners do. So tell us what’s the point of calisthenics for us who keep our shirts on?
Hey Al. Do have an opinion on pushup handles? I've got an old pair of perfect pushup handles as well as neuro-grip handles. I rotate them in and out of my routine.
Hey Al
Love your videos !
I have a question. If I’m doing a full body workout, 3 times per week how many exercises should I do per “body part “ ? For example legs, chest, shoulders and back.
Thanks
I know you asked Al for his input, but if he doesn't answer, here's what I do. 1-3 exercises for Chest (hitting different angles), 2 for Back, 1 for Biceps, 1 for Shoulders, then rest 3 minutes and finish with 2 exercises for legs (one for quads, and one for hamstrings). You can do legs first in the workout if you wish, but I prefer at the end, otherwise it takes too much away from the remaining exercises. Keeping my total sets per workout no more than 18-20 sets while on a 3 day per week full body workout.
Hey Al,
I’m a big fan of your work and follow you regularly. Based off the information you give in this video, would you say the elevated pseudo- planche push-up is better then the one arm push-up?
You can do (RING) elevated pseudo- planche push-up with one arm..
One arm movements: Unilateral: Harder and best exercise to balance strenght differences.
Anyway I avoid OAPU for several reason, just do Archer Push Up instead
Yes, but I suggest RINGS instead of dumbells. (They allow a "fly-like" movement on top position: extra chest)
Ah, and with rings you can do easily the ARCHER variation! (which has the benefit to be an unilateral movement)
Downside: technique required
Hey, hey, hey Al Kavadlo. I, 've been doing the convict conditioning program and I started doing the big 6. Now I'm moving up in most exercises, I find that I'm way better doing dead hangs from a pull-up bar then doing regular pullups. Should I just stick 2 the dead hangs and follow the progressions from convict conditioning 2 and 3??. Thank you Al Kavadlo.
Al, did you go on vacation? Nice backyard!
Just realized what you and Danny remind me most of - pirates! Honestly - if you ever do some kind of cosplay, you will make best pirates ever! xD No offense meant, man. Very much admire of what you do. Calisthenics pretty much started from your book for me, you are kinda Calisthenics ambassadors for me )
Jokes aside - my question is about finding motivation to consistent training, as this is what I struggle with a lot personally.
All the best to you and your family!
Greetings from other side of the world!
YB
Upd: looks like I missed your video on motivation(apologies), still think there are couple of things you haven't told us xD. Keep it on, man!
Hi Al!!
Do you do anything specific for lower back maintenance and development!?!
Supermans are a great exercise
Bird dogs are v good and work the stabilisation muscle
What do you think about a slower cadence of 5secs up 5 secs down ?
Hi Al, how many push up reps for muscle building? Thanks!
thank you for your tips al.
also may I ask when you said 30 consecutive push-up does it mean i need to aim for 3 set of 30 before moving to next progression?
I would assume just aim for 30 in a row, the number of sets is irrelevant but the more the merrier :)
Is there any befit on doing one arm push ups?
Knuckle pressups are the best over palm down no ?save your wrists and work the forearms ?
Hey Al, I noticed you said 30-40reps before moving onto the next progression. What are your thoughts on "conventional wisdom" in fitness community that tell us if you are doing more than 12reps then it's more endurance/not hypertrophy etc and you can't get stronger? I know for myself that 3 sets of 20 regular pushups burns the hell out of my shoulders but then I go online and see everyone saying "No no no, make the sets fail at 8-12reps!". Very confusing sometimes. Thanks for all you do 👍
I hate working out but I do it anyway, do I have to love working out or is that common and OK?
How far you go with hands on pseudopushaps?
What would you add to a circuit of pushups, chinups, jump squats?
That sounds good enough to me...
Bridge or Handstand
bodyweight deadlift , you've worked the whole body them in the circuit pretty much
Al moved to Florida? :🙃
What the heck, did you move to Florida or something?
Diamond Push-up's ?
Hi, Ass All!!! 👋
You have a fucking pool! Why isn't it empty so you can ride it w/ a board? God I wish I had an empty pool. Back in the day my bud and myself built a halfpipe in the woods. We were there everyday after school and on weekends. To quote Tom Petty: it was "sublime". Sorry got off on a tangent. Respect you (outside of the coach wade thing), but you're wrong here. The answer to this question is Burpees.
What do you mean by "outside of the coach Wade thing"?
Maybe he swims in the pool just a thought