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The Perfect PUSH-UP Workout (3 LEVELS)

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Rating: 4.0; Vote: 1

up only workout, but you better pick the right variations of pushups and know how to construct your workout properly. In this video, I-m going to show you the perfect push up workout that you can do anywhere and regardless of what ability level you are at now. I-ll show you a beginner, intermediate and advanced push-up workout that will take you to your limit and get your chest growing with no equipment required. To start however, we have to look at some of the limitations we encounter with other push-up workouts. First of all, any that starts with a rep prescription is inherently flawed. It is far too difficult to recommend a workout that is driven off of a rep goal on push variations that doesn-t account for the different levels of strength of those performing the exercises. Next, the choice of exercises is critical in a properly developed push up workout. If you fail to account for the fact that you will need adduction of the shoulder to get a complete chest contraction and only pick exercises that keep your hands separated apart, you will not get an optimal chest workout. Here I cover three versions of a pushup that will create relative adduction of the arm that will activate your pec muscles better than ever. As for the specific exercises, it-s important that you take each one of them to failure as noted above. We simply cannot define how many reps are supposed to challenge every single person in a certain variation of a push-up. Instead, by programming reps to failure you can be sure that the effort level is going to be what is necessary to spark new changes in strength and muscle growth from doing the workout. Beyond that however it is important to point out that just because your workout may only consist of pushups it does not mean that you are unable to target your upper, middle and lower chest. This is simply not true. With a careful selection of variations that position your arm higher than horizontal, at chest height and lower than horizontal we can do exactly that. We can hit the different fibers of the pecs more preferentially and therefore create a perfect chest workout. Throw in the fact that it is important to speed up what you slow down and therefore should include at least one explosive pushup variation in your workout and you will have a pushup sequence that is second to none in effectiveness. Try this out and see if you can progress your way up to the point that you are completing all of the advanced level exercises without having to take extra time to complete
Date: 2022-04-22

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Comments and reviews: 10

sulezraz
You need to train these exercises to failure not count reps. -
1: 08 Can hit different areas of the chest depending on the angle of your arms. -
2: 02 Position of the arms and following fibers. -
Upper chest - You want to target upper chest first as these exercises tend to be the ones we are weakest at, so do them while you have the most energy. -
2: 37 Knee Pushaways (Beginner) -
2: 55 Prowler Push-up (Intermediate)-
3: 07 Decline Push-up (Advanced)-
Middle Chest -
4: 48 Standard Knee Push Ups (Beginner) -
5: 08 Standard Pushups (Intermediate) -
5: 16 Archer Pushups (Advanced)-
Lower chest-
6: 12 Incline Pushup (Beginner) -
6: 35 pseudo planche pushup (Intermediate) -
6: 50 modified hindu pushup (Advanced) - you want your elbows flared a little bit more out to the sides. -
Adding Abduction -
8: 06 Twisting Knee Pushup (Beginner)-
8: 26 Twisting Pushup (Intermediate) -
8: 36 Banded Crossover Pushup (Advanced)-
Explosive-
9: 10 Lateral Knee Plyo Pushup (Beginner)-
9: 51 Double Hand Release Pushup (Intermediate) -
10: 06 Brock Shuffle Pushup (Advanced)-
Rest Period - After doing exercises to failure, do ab exercises instead-
3: 59 V-Sit Hold (Beginner)-
4: 18 V-Sit Scissor Hold (Intermediate) -
4: 34 Scissor V-Up (Advanced)-
10: 49 ROUTINE
reply

Joe
Hey Jeff, hope you-re well. I-ve been trying to get back into push-ups and already will have my work cut out for me as I need to stabilize my elbow more, and work on tilting my body weight one a straight, angled line as you greatly described in a prior video. I know to try and complete this work out to the best of my ability - to failure - to stress the muscle groups, but my question today is how many times a week should I attempt this work out? I do not want to over work my muscles. Currently I do as many push-ups throughout the day as I can, and rest 1-2 days a week. I thought my form was good but the elbows are the last thing I need to correct, and I can already feel a big difference
reply

Andr-s
i didnt made this i just keeping this for myself
Abs-
Beginner: 4: 06-
Intermediate: 4: 24-
Advanced: 4: 37-
Upper Chest-
Beginner: 2: 36 -
Intermediate: 2: 57-
Advanced: 3: 10-
Mid Chest-
Beginner: 4: 50-
Intermediate: 5: 11-
Advanced: 5: 19-
Lower Chest-
Beginner: 6: 12-
Middle: 6: 33-
Advanced: 6: 51-
Adduction-
Beginner: 8: 10-
Middle: 8: 31-
Advanced: 8: 40-
Explosive-
Beginner: 9: 16 -
Middle: 9: 33-
Advanced: 10: 20-
Rest 3-5 Minutes-
Repeat 1-2 Times
reply

75benergy
After a way to get back to press ups after a serious car crash, dislocated left elbow, right wrist. Left ulna and right radius both fractured and now plated, along with fractured vertebrae, ribs and pelvis. Need to rebuild that strength slowly and progressively. any and all ideas welcomed. I am back in the gym and doing what I can, but suffering with discomfort and stiffness in the arms.
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ElementStar
My feet slip off the wall doing those decline push ups. I can't find a wall where I can perform that exercise comfortably, without needing to worry about my feet slipping. Would it make a difference if I have my feet resting on an elevation like a piece of furniture?
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Ashley
OK. How the heck do you perform a scissor v-up without rolling back and fourth like a rocking chair? I'm obviously not at that level yet, but how do you keep your balance when moving so much? Is there a part of my body that I should train to help with balance?
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Michael
Instead of -double hand release- which, let's be honest, sounds like a two-handed jerkoff, how about calling them. HOPPERS? HOP-HOPS? HOP-UPS? DOUBLE HOPS? HOPPITY HOPS? HOP-HOP-HOORAYS? Anything but double hand release. Save that move for the shower!
reply

Will
Hi Jeff, do you still read comments on this old video? Just wondering, if I change my daily pushups to this circuit (this is a circuit right? and im supposed to take my rest at the end of the 5 workouts, will it be over-training my chest?
reply

Chico
I-ve learned a lot watching these vids lately. I-ve always had under pec fat but up until recently I-ve started feeling very self conscious about it. Maybe it-s age? I-m trying to sculpt in these areas naturally.
reply

Dear
Madam, pls bipolar disorder and uske cure k barein me bata dijiye. pls uski wajah se mko insonjand anxiety rehti h and dawaiyan khani padh ri h bahot sari. Mri shadi b nhi ho ri us wajah se
Pls help kariye. pls
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