Thanks for the for the deficit Bulgarian split squat - it must be superior for hypertrophy. How about ring pushups though? I used to train on rings only in the past (calisthenics/gymnastics) and it's great for relative strength, stability etc, but is it good for hypertrophy? Afaik, stability factor is hey as instability hinders hypertrophy, apparently. A great trick with ring pushups though is to squeeze the rings and rotate them in a proper way on the way up. Chest is on fire then
@glady9784 high reps is bad for hypertrophy except on calves. If you need a ton of reps you need to make it more challenging somehow. This could be an issue with rings if you are too light and not being creative. Like you said, the freedom in hand position is a huge advantage if used effectively. The main key is to make the scapula move, do not lock it.
Yes, of course. I always start with my scapula protracted and depressed (hollow body) at the top and as I descend I make my scapula touch. Afaik, 5-30 reps are very effective for hypertrophy. Ring pushups are actually very demanding and I doubt people can do many of them with correct form@@deltalima6703
BSS are overpowered in general, I have been making huge gains on a Leg Press BSS Leg Curl combo, super simple but super effective for me personally (i dont care ab my calfs they are too big lol).
I've been doing weighted deficit push-ups (between 3 plyo boxes) with a backpack loaded with plates for a very long while as my main horizontal press. So much better for my wrist and shoulders than a bench press and very challenging still.
The days of thinking 100 or 200 push ups is the goal.. Now push ups w/ feet elevated with a 50 pound weight vest is a monster. Tie in clap push ups and other explosive/ isometric push ups you've got amazing chest workout at home. Throw in some pike push ups and wall handstand work and your arms are worked
Hey Menno, just wanted to say your content is amazingly helpful! I'm sure if you got some professional camera equipment and hired an editor, your channel can blowup in this new trend of science based fitness training!
I have two pairs of rings in my home gym One set at a height for pull exercises, the other for push exercises. I do a single set of five exercises two or three times a day. With two sets of rings, I can do them without any height adjustments. This is a new setup for me. I needed a stable freestanding pullup bar to set it up. So, now I do 14 -- 21 sets a week of those five exercises, but with many hours between sets! It will be interesting to see if it's more or less effective than when I did them the usual 3 - 4 sets in the gym. I still do the leg training, and some more, in the gym, though. Being retired allows me to do it this way.
To ease into push-ups, my trainer instructed me to begin in a plank position. From there, I would gradually lower my body all the way to the floor, release my hands, and then reposition them on the floor to push my body back up. This gradual approach helped me build strength and improve my push-up form.
Pushups and rows in gymnastic rings are much superior! The funny thing is that you can do them from being a weak beginner to a fairly strong bodybuilder, just by varying the height of the rings and your feet. You need the rings and a pullup bar, a branch, or something to hang your rings. That's all you need for upper body training. You even get a plank and reverse plank while doing it. But I like doing "roll-outs" in rings too. Triceps extensions in rings is a perfect complement to pushing exercises for triceps. I also do biceps curls with them. But there I actually prefer doing biceps curls in cables with the arm extended backwards. Partials with extended biceps, that is. Those are new for me, but they feel very effective! Leg training, though, is better with weights. And standing press with a bar is my favorite vertical push. Although a pike press in rings is a possible substitute, but not as easy to get it 8right.
My current main horizontal pushing movement is a feet elevated parallel handle weighted push up almost just like you demonstrate here. I’m really enjoying it. I also like how the change of angle can be used to change the resistance curve. After a few sets with feet elevated, I like to ditch the box and go with more of an incline push up similar to a dip like you said, but while the upper chest is hit less I am also getting more resistance in the stretched position and it gets a bit easier at lockout, so I can finish my chest workout with more emphasis on the stretch, and it’s easier to drop to my knees if I choose to go to muscular failure.
Weighted ring push-ups with elevated feet are the best. I have been using these for a long time since I don’t want to bench press alone, and the floor press has less ROM. Using a dip belt around the chest area - not the waist - works best.
What you described as your rehabilitation version of pushups, with the elbows close to the body and turning the hands outwards, is actually what gymnasts do with ring pushups. They call that movement ring-turn-out, or RTO. I always to ring pushups that way. I also set up the straps attached wide, so I get a pecs load at the top position. I think it's a misconception that the elbows out, as bodybuilders tries to do, are better for the upper pecs. The pecs fibers of the upper pecs ale slanted upwards when you have the elbows close to the body. They are pretty much aligned with the load you get with the elbows close to the body. They get loaded, especially when you stretch the pecs, as you should do in rings. It actually is possible to do pretty effective partials with extended pecs and the elbows close to the body! It also effective for the serratus anterrior, because you will streach them too by moving the scapula during the push. Elbows out probably loads the lower and middle pecs more than the upper pecs, although I haven't researched that.
Would love to see a video on how you would perform an eccentric on movements. I know there's a debate on slower and faster but with control. Would love a video and demonstration
7 месяцев назад
Archer push ups are great if done with proper form, but body awareness is required. Most people get it in a way that does not targuet chest.
This was a great little video. I'm surprised that you like ring pushups better than the almighty dip. I've been meaning to get rings forever, maybe it's time to pull the trigger :)
I loved doing pushups growing up (because it was the only thing I could do #poor) but as an adult I felt that anything over 15reps was cardio. I can't say that I've ever noticed any growth going pushups, but it was fun getting the numbers higher.
45 plate on back was a bit awkward but then when I got to 90 lbs on back I really need to get one of those special vests. I haven't tried elevating my feet though. I'll try combining that with a 45 and see how it goes.
Love ring push ups. The only thing I disagree with is not tucking the elbows close to the side. I think keeping the elbows tucked and not flared is a good option for those with dodgy shoulders and still targets the chest. The other thing about ring push ups is the squeeze. You don’t get that as much from most other presses.
8:12 I did a set of these, feet elevated, just a few days ago. It seems you can keep arms straighter at the bottom, more lika maltese cross, to make it challenging if you need to.
You just touched a really underrated approach in my opinion , but please give deficit(pu bar) archer push ups a chance . They hit the chest really good with deep stretch unilaterally
Archer pushups in rings is a pretty good variant. But let's not make it too complicated for those who are just trying to build muscles! It's a good skill and strength builder, though. But hard to do for the kind of simple muscle fatigue a muscle builder wants. I view it more as a builder of tendon strength, than muscles. But that just my preconception, I guess!
I don't have access to heavy weights just a backpack with 15 kg loaded and i can already do 15+ reps. I am thinking about deficit Archer pushups to advance my pushup journey. What do u think
Question: wouldn't the ring or TRX suspension system provide a degree of instability that could reduce the neural output during pushing? I thought that was the case with any type of resistance exercise, that we want to make the environment as stable as possible so that we can contract as many motor units during the set, and especially as we approach failure? I've only dabbled with ring push-ups but I have directly compared my weighted dip on bars and rings and the 5RM difference was tremendous, like 3:1 in weight added. Granted there's a learning curve with the technique required on the rings for any movement, but regardless, wouldn't ring instability undermine the sheer neural output necessary to push hard for maximal hypertrophy and strength gains? If I compare ring push ups to say, a cambered bar bench press, I don't lose out on any ROM, micro-loadability is arguably easier, and I'm way more stable, and in a better position to produce more mechanical tension. Am I missing something with ring push-ups? I've seen other fitness youtubers recommend these as well. Thanks for the video.
You are not wrong if you are concerned only with hypertrophy for the pecs. If your numbers are wildly different on rings, this suggests that (respectfully) you may have relatively weak stabilisation/rotator cuff muscles. As you say, there is a skill element also. You may find the disparity would be reduced quite quickly if you persevere with rings. The instability means rings will never be optimal for pectoral growth, but neither are labrum/rotator cuff injuries...
@@DecksPest i see your point. Would you then conclude that ring type exercises offer indirect stimuli for the rotator cuff that you would otherwise not get from isolated rotator cuff exercises? If not, could you elaborate on other benefits of ring push ups compared to say cambered bar bp for pec specificity + isolated rotator cuff work with say cables?
@@johnguest4525 i m quite familiar with weighted dips. However, even though I can dip a decent weight, the emphasis is more on the lower pecs rather than the upper pecs. But i find that ring dips work more the whole chest since when you do RTO Dips (ring turned out), you also do the adduction of the chest, giving a better stimulus for hypertrophy ( at least for me)
while training martial arts, 20 years ago, we were asked to do 100 pushups just for a starter. Now I can only do 20 with no breaks. But I feel inspired and will put pushups on my list again, thanks!
can you explain in more depth why flaring your elbows out on pushing exercises is better like you said at 3:45? Most coaches like Kassem and Jaywhey say tucking in your elbows is better for chest.
you will get more pec and more shoulder activation due to more stretch. But if you want less shoulder activation, tucking your elbows might be a good idea.
when you realise that you already doing 15 reps on ring push up and you just hate looking at the ground for 15 reps..., I started handstand pushup (with feet on the wall), but are they still push up at that point?
it’s not so clear to me why push up should be better compared to dumbell press?? they are for sure more uncomfortable… but i don’t see the advantage of them…🤔
@Dokter35 Feet elevated ring pushups dont feel safe, they feel more like failure is not an option. I would say dumbells are more likely to give an accidental rotator cuff tear, but realistically both are safe if done responsibly. Straight bar bench is the only thing thats really unsafe.
@@deltalima6703 I do them at a height at which I can almost or just barely touch the ground with my chest. That way you can just lower yourself to the ground when you fail the concentric of a rep.
@@AlphaLionTrillionaireYou can do a sort of fly-pushup by going out to the side while going down and bringing your hands together while going up by squeezing your chest. I feel my chest quite a bit more with ring pushups compared to normal deficit pushups.
Same for me, rings work chest better than dumbells for me. I did a five year nonstop gym run when I was young (bodybuilding) and I am on a 3 year nonstop gym run now (calisthenics/bodybuilding) I am not a beginner.
![Can the body only absorb 20 g protein per meal? [Science]](/img/1.gif)
Push ups with handles not only give me an awesome burn, they are also much better on my wrists
Allow me to give u a tip, put the parallettes shoulder weight apart, and supinate them slightly, do pushups like this and try to feel your chest.
The weighted ring push-ups and the Bulgarian split squat from a deficit are the most underrated exercises from history.
Thanks for the for the deficit Bulgarian split squat - it must be superior for hypertrophy. How about ring pushups though? I used to train on rings only in the past (calisthenics/gymnastics) and it's great for relative strength, stability etc, but is it good for hypertrophy? Afaik, stability factor is hey as instability hinders hypertrophy, apparently. A great trick with ring pushups though is to squeeze the rings and rotate them in a proper way on the way up. Chest is on fire then
@glady9784 high reps is bad for hypertrophy except on calves. If you need a ton of reps you need to make it more challenging somehow. This could be an issue with rings if you are too light and not being creative. Like you said, the freedom in hand position is a huge advantage if used effectively. The main key is to make the scapula move, do not lock it.
Yes, of course. I always start with my scapula protracted and depressed (hollow body) at the top and as I descend I make my scapula touch. Afaik, 5-30 reps are very effective for hypertrophy. Ring pushups are actually very demanding and I doubt people can do many of them with correct form@@deltalima6703
@@deltalima6703 Up to 30 repetitions is OK for hypertrophy. You can overload the exercise with a weighted sling or get a plate hanging sling.
BSS are overpowered in general, I have been making huge gains on a Leg Press BSS Leg Curl combo, super simple but super effective for me personally (i dont care ab my calfs they are too big lol).
I've been doing weighted deficit push-ups (between 3 plyo boxes) with a backpack loaded with plates for a very long while as my main horizontal press. So much better for my wrist and shoulders than a bench press and very challenging still.
I didn't do push ups for a long time because it hurt my wrists. Doing them off hex dumbbells fixed that (plus you get a bit of a deficit).
Same, fist or dumbbell push-ups are the only way I can do them.
The days of thinking 100 or 200 push ups is the goal.. Now push ups w/ feet elevated with a 50 pound weight vest is a monster. Tie in clap push ups and other explosive/ isometric push ups you've got amazing chest workout at home. Throw in some pike push ups and wall handstand work and your arms are worked
Hey Menno, just wanted to say your content is amazingly helpful! I'm sure if you got some professional camera equipment and hired an editor, your channel can blowup in this new trend of science based fitness training!
I was just lying in bed when you’re face popped up at the start. Scared the shit out of me. Lol, good video, as always.
^_^
The Olympic Rings I bought for my home gym literally just arrived. Good timing
I use mine regularly. I am not too strong for them, thats for sure.
I have two pairs of rings in my home gym
One set at a height for pull exercises, the other for push exercises.
I do a single set of five exercises two or three times a day.
With two sets of rings, I can do them without any height adjustments.
This is a new setup for me. I needed a stable freestanding pullup bar
to set it up.
So, now I do 14 -- 21 sets a week of those five exercises, but with many hours between sets!
It will be interesting to see if it's more or less effective than when I did them
the usual 3 - 4 sets in the gym.
I still do the leg training, and some more, in the gym, though.
Being retired allows me to do it this way.
Great video, Menno
Love doing feet elevated with parallette bars to get the super deep strech
Weighted push ups are goated.
decline knuckle pushups the way you explained them are killer, I can do regular pushups about 10 strict, but those ones? 5 and I was struggling
To ease into push-ups, my trainer instructed me to begin in a plank position. From there, I would gradually lower my body all the way to the floor, release my hands, and then reposition them on the floor to push my body back up. This gradual approach helped me build strength and improve my push-up form.
push ups should never be taken out of your program.
it humbles you when you think "oh I must be strong"
Pushups and rows in gymnastic rings are much superior!
The funny thing is that you can do them from being a weak beginner to a fairly strong bodybuilder,
just by varying the height of the rings and your feet.
You need the rings and a pullup bar, a branch, or something to hang your rings.
That's all you need for upper body training.
You even get a plank and reverse plank while doing it. But I like doing "roll-outs" in rings too.
Triceps extensions in rings is a perfect complement to pushing exercises for triceps.
I also do biceps curls with them. But there I actually prefer doing biceps curls in cables with the arm
extended backwards. Partials with extended biceps, that is.
Those are new for me, but they feel very effective!
Leg training, though, is better with weights. And standing press with a bar is my favorite vertical push.
Although a pike press in rings is a possible substitute, but not as easy to get it 8right.
i love suspended pushups especially with weight they are just awesome
My current main horizontal pushing movement is a feet elevated parallel handle weighted push up almost just like you demonstrate here. I’m really enjoying it. I also like how the change of angle can be used to change the resistance curve. After a few sets with feet elevated, I like to ditch the box and go with more of an incline push up similar to a dip like you said, but while the upper chest is hit less I am also getting more resistance in the stretched position and it gets a bit easier at lockout, so I can finish my chest workout with more emphasis on the stretch, and it’s easier to drop to my knees if I choose to go to muscular failure.
Weighted ring push-ups with elevated feet are the best. I have been using these for a long time since I don’t want to bench press alone, and the floor press has less ROM. Using a dip belt around the chest area - not the waist - works best.
Archer pushups gives me great pump. What i like to do is by putting my feet as wide as possible, the exercise becomes quite stable.
good trekking backpack can easily take like 40-50 kg of weight. in my experience this way of weighting pushups is much more convienient then vests.
Thanks Menno. Your channel needs more subs!
using the smith to decrease elevation to progress to the flat ground push up is smart
Where does something more exotic like the Planche Push-up fall?
What you described as your rehabilitation version of pushups, with the elbows close to the body
and turning the hands outwards, is actually what gymnasts do with ring pushups.
They call that movement ring-turn-out, or RTO.
I always to ring pushups that way. I also set up the straps attached wide, so I get a pecs load at the top position.
I think it's a misconception that the elbows out, as bodybuilders tries to do, are better for the upper pecs.
The pecs fibers of the upper pecs ale slanted upwards when you have the elbows close to the body.
They are pretty much aligned with the load you get with the elbows close to the body.
They get loaded, especially when you stretch the pecs, as you should do in rings.
It actually is possible to do pretty effective partials with extended pecs and the elbows close to the body!
It also effective for the serratus anterrior, because you will streach them too by moving the scapula
during the push.
Elbows out probably loads the lower and middle pecs more than the upper pecs, although I haven't researched that.
Feet elevated pushups give more recruitment of the upper pecs, not less. They are similar in angle to an incline bench press, not decline.
Would love to see a video on how you would perform an eccentric on movements.
I know there's a debate on slower and faster but with control. Would love a video and demonstration
Archer push ups are great if done with proper form, but body awareness is required. Most people get it in a way that does not targuet chest.
This was a great little video. I'm surprised that you like ring pushups better than the almighty dip. I've been meaning to get rings forever, maybe it's time to pull the trigger :)
Push-up spikes. Push-up spikes w/ Power Wheel on feet.
If the smith machine of your gym goes all the way down, it is also possible to do weighted push ups in them, with the bar in your back.
Put your feets on a bench. Then you can hang the weight below the body.
Push Ups on Parallette Bars with my feet on a foldable stool & 2sec pause at the bottom of each rep for 3 sets is my method.
Hey Menno, is it true that push-ups with a supinated hand position target the upper chest better?
I loved doing pushups growing up (because it was the only thing I could do #poor) but as an adult I felt that anything over 15reps was cardio. I can't say that I've ever noticed any growth going pushups, but it was fun getting the numbers higher.
I do the deficit pushup and Tyson pushup. Both are great.
I did deficit feet elevated pushups and was sore for almost a week :D
Great video
Thank you!
45 plate on back was a bit awkward but then when I got to 90 lbs on back I really need to get one of those special vests. I haven't tried elevating my feet though. I'll try combining that with a 45 and see how it goes.
Love ring push ups. The only thing I disagree with is not tucking the elbows close to the side. I think keeping the elbows tucked and not flared is a good option for those with dodgy shoulders and still targets the chest. The other thing about ring push ups is the squeeze. You don’t get that as much from most other presses.
He said exactly that though right? adjust the elbow position depending on your shoulders.
8:12 I did a set of these, feet elevated, just a few days ago. It seems you can keep arms straighter at the bottom, more lika maltese cross, to make it challenging if you need to.
You just touched a really underrated approach in my opinion , but please give deficit(pu bar) archer push ups a chance . They hit the chest really good with deep stretch unilaterally
Archer pushups in rings is a pretty good variant.
But let's not make it too complicated for those who are just trying to build muscles!
It's a good skill and strength builder, though. But hard to do for the kind of simple
muscle fatigue a muscle builder wants.
I view it more as a builder of tendon strength, than muscles. But that just my preconception, I guess!
I don't have access to heavy weights just a backpack with 15 kg loaded and i can already do 15+ reps. I am thinking about deficit Archer pushups to advance my pushup journey. What do u think
@@chrisevans338 i think it s a good idea , but you have to be consistent with excellent technique
Question: wouldn't the ring or TRX suspension system provide a degree of instability that could reduce the neural output during pushing? I thought that was the case with any type of resistance exercise, that we want to make the environment as stable as possible so that we can contract as many motor units during the set, and especially as we approach failure?
I've only dabbled with ring push-ups but I have directly compared my weighted dip on bars and rings and the 5RM difference was tremendous, like 3:1 in weight added. Granted there's a learning curve with the technique required on the rings for any movement, but regardless, wouldn't ring instability undermine the sheer neural output necessary to push hard for maximal hypertrophy and strength gains? If I compare ring push ups to say, a cambered bar bench press, I don't lose out on any ROM, micro-loadability is arguably easier, and I'm way more stable, and in a better position to produce more mechanical tension. Am I missing something with ring push-ups? I've seen other fitness youtubers recommend these as well.
Thanks for the video.
You are not wrong if you are concerned only with hypertrophy for the pecs.
If your numbers are wildly different on rings, this suggests that (respectfully) you may have relatively weak stabilisation/rotator cuff muscles.
As you say, there is a skill element also. You may find the disparity would be reduced quite quickly if you persevere with rings.
The instability means rings will never be optimal for pectoral growth, but neither are labrum/rotator cuff injuries...
@@DecksPest i see your point. Would you then conclude that ring type exercises offer indirect stimuli for the rotator cuff that you would otherwise not get from isolated rotator cuff exercises?
If not, could you elaborate on other benefits of ring push ups compared to say cambered bar bp for pec specificity + isolated rotator cuff work with say cables?
@Liftergeist Yes, I would agree. The other advantage of rings would be the freedom for scapular movement that you don't get with the bench.
How good is the combination of a backpack coupled with rings?
Is this a good idea? Since there is no chance of the dip belt touching the floor.
For chest, which is superior? Flyes or pushups?
I feel push ups feel more effectiv as barbell bench press
Nice video! What about weighted ring dips for building the chest?
i do regular, diamond and archer push ups too but find dips better for chest. Weighted and higher rep unweighted work equally well for me.
@@johnguest4525 i m quite familiar with weighted dips. However, even though I can dip a decent weight, the emphasis is more on the lower pecs rather than the upper pecs. But i find that ring dips work more the whole chest since when you do RTO Dips (ring turned out), you also do the adduction of the chest, giving a better stimulus for hypertrophy ( at least for me)
i fail to see how hands position on paraletts matter much.
Menno, is it true that you need less total sets for a muscle group if you use longer rest periods (2-4 minutes) compared to less than 90 seconds?
Decline One-Arm Pushups
while training martial arts, 20 years ago, we were asked to do 100 pushups just for a starter. Now I can only do 20 with no breaks. But I feel inspired and will put pushups on my list again, thanks!
can you explain in more depth why flaring your elbows out on pushing exercises is better like you said at 3:45? Most coaches like Kassem and Jaywhey say tucking in your elbows is better for chest.
Elbows further out stretches the pec more.
you will get more pec and more shoulder activation due to more stretch. But if you want less shoulder activation, tucking your elbows might be a good idea.
I use a backpack with a 50 lbs KB for my decline pushups. Ill try the suspended version
Is doing push ups everyday a good idea???
when you realise that you already doing 15 reps on ring push up and you just hate looking at the ground for 15 reps..., I started handstand pushup (with feet on the wall), but are they still push up at that point?
What about archer push-ups?
Dont put weight on your back for pushups unless you are prepared to get your fingers out of the way when it slides off.
Backpack
How much can you elevate your feet before it becomes more of a shoulder workout?
it’s not so clear to me why push up should be better compared to dumbell press?? they are for sure more uncomfortable… but i don’t see the advantage of them…🤔
Pretty similar if you do the db presses deep as well.
I do both. Rings are better.
@@deltalima6703 Definitely prefer the rings as well, as it feels it bit more safe to reach failure
@Dokter35 Feet elevated ring pushups dont feel safe, they feel more like failure is not an option. I would say dumbells are more likely to give an accidental rotator cuff tear, but realistically both are safe if done responsibly. Straight bar bench is the only thing thats really unsafe.
@@deltalima6703 I do them at a height at which I can almost or just barely touch the ground with my chest. That way you can just lower yourself to the ground when you fail the concentric of a rep.
Wouldn't force production be drastically capped on suspended push ups due to instability?
The freedom of movement and the closed kinetic chain nature of rings compensate greatly this aspect
@@Abuelofierrero what is the benefit of le freedom of movement and kinetic chain being closed?
@@AlphaLionTrillionaire far easy on joints and more muscle activation.
@@AlphaLionTrillionaireYou can do a sort of fly-pushup by going out to the side while going down and bringing your hands together while going up by squeezing your chest. I feel my chest quite a bit more with ring pushups compared to normal deficit pushups.
Same for me, rings work chest better than dumbells for me. I did a five year nonstop gym run when I was young (bodybuilding) and I am on a 3 year nonstop gym run now (calisthenics/bodybuilding) I am not a beginner.
Thought I knew everything there was to know about push-ups... I was wrong!
🔥
What program is that at 0:05 that interactively shows the muscles?
Complete anatomy by elsevier
@@Liftergeist thanks
Would suspended pushups be considered unstable? Like a buso ball squat?
Once you do them you know how hard they are. Way harder, way more effective. I dumbbell press 120lb dumbells easily, but ring pushups are not easy.
✝️💪
It's not that I'm too tough for pushups. Pushups are too tough for me.
Shreddah 😂
So now we are getting to see cats doing push-ups? :p
🔥
What about archer push ups?
12:24