💪 Build Muscle With Push Ups!

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Which variation is your favorite?👇🏽

Wanted to do this simple demonstration of how to emphasize (key word) various pushing muscles when performing push ups.

🎯 Shoulders: here we are talking mainly about the front delt which primary function is shoulder flexion. Put simply for push ups, the more you lean the stronger activation of the front delt, therefore greater shoulder development.

🎯 Chest: the fibers of the chest are better stimulated when the arms are perpendicular to the floor -give or take- with forearms perpendicular at the bottom position. A simple classic push-up.

🎯 Triceps: if on a regular push-up you lower and the elbow is slightly behind the wrists, the triceps work harder due to the increased in elbow flexion. For truly targeting the triceps without much help from chest and/or shoulders, simply perform tricep extensions for pure elbow extension, and thus great tricep development.

Few disclaimers…

- The “shoulder version” (first rep) will also work your chest and triceps to a significant degree.

- The “tricep version” (last rep) might be the one that isolates the most out of all of them.

- The “chest version” will work all 3 muscles, but with emphasis on the chest.

Let me know if you enjoy this type of content and I’ll make sure to do more. Thanks for being here.

Keep observing
Keep learning
Keep moving

With Love,
Gabo

#calisthenics #PushUps #pushupchallenge

[SaturnoMovement]

📲 Download the NEW ‘𝐒𝐚𝐭𝐮𝐫𝐧𝐨 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭’ APP on PlayStore or AppStore.

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Thank you all for being here. We decided to make a longer video on this subject. Link on the video!

Happy training fam!
- The SM Team

[Ian_Warden]

Finally, someone who is humble enough to explain something clearly without trying to sound smart. You're cool.

[AR-opbc]

Wow, very clearly explained! It’s much easier to understand those concepts like this. Thank you!

[WiseOneSun]

See this tells me you're as smart as you are strong because you realize we're all visual learners and this video is a perfect way to teach how manipulating angles affect different body parts!! This is cool! Thanks!

[lEvElsh]

This is the true SHORT video, though.
Actually, he showed us the way rather than explaining.
Grateful. Everyone who wants to work out pushups should watch this.

[ashiskk]

Finally after many years of confusion cleared and now understand the pushups. Thank you 🙏

[santiemalan]

Brilliant! New variations for me to train arm/shoulder strength. 🙏

[arandomchannel]

Best workout tutorial ive ever seen thank you so much!! I subbed

[shiva.]

Great way to teach. The visualisation really helps.💪🏻

[sldenn]

So good! Love the visual alongside the push-up variations. Very easy to understand!

[AAvfx]

Comn' man, you're like photoshopped!! This is amazing 👍

[ktrishad]

The explanation's top notch man!! Anyone can understand the way the push ups were explained, real respect for ya!!👏🏻👏🏻

[S-lTAMA]

So, thats why my tricep feel more hurt than my shoulder and chest 😓

[sandipkajikar]

*This is the first person who taught how to build your various body parts in short way* 😂😇🤗👍

[abdaalhaj]

I love this channel it's very useful and simple

[williamsembiring]

This dude rlly know how to explain things

[AlexAdam-spri]

A picture, in this case, a video is worth Thousand words.❤

[TheAlexmercerbatmanfan]

Great video, look at me, I am a 245lbs dude, I can do 135 push ups full rom, 44 pull ups full rom, 150 atg squats full rom, first time I ever barbell benched was 1.6 times bodyweight and within 2 months I was at 515lbs bench.


Push ups, till failure, good honest painful failure, builds the whole upperbody, no matter how many reps you can do. You don't need magic variations, weighted push ups, nothing.


The more reps you can do, the more strength you have because you are lifting a Percentage of your own bodyweight, so relative strength constantly keeps going up.


There are more variations like one arm push up, one arm one leg push ups, their feet elevated variations, which must be done slowly to keep your body parallel to floor...


They keep you in a lower rep range, give you godlike strength, but... They are not as rewarding as push ups overall...


The push ups are key. Key for shoulder mobility and shoulder health, getting a powerful heart, powerful anaerobic and aerobic capacity. They will be all you will ever need, to keep gaining muscle forever.


Here is a great routine for the advanced guys...


One arm one leg push ups to failure per arm.


Slow one arm push ups (3 second eccentrics) to failure per arm.


Push ups till failure per arm.


Then for the rest of the day, every hour, do a set of clap push ups, keep going until you can't clap no more, that's one set. You could also do it every 30 minutes. You keep doing that till you go to bed at night.



You keep eating to put on bodyweight like you would with any powerlifting/ bodybuilding program, that will determine whether you gain size or not. There is a reason why that's the most important part of any 5/5 program, eating is what puts on the size.


For pull ups, keep working in a hypertrophic rep range, it takes less time, less of a hassle. You keep doing harder variations until you are at one arm pull ups and at that point, just hang a bag full of sand from your non pulling arm.


Travel bags are cheap, sand is free.


But the thing about push ups man, the more reps you can do the higher your relative strength, and the heavier you are while being able to do it, the more absolute strength you have. Ofcourse this goes for any and every push up variation of your choice.


And if you really wanna get strong like Batman, Bane, and the like, try ripping off seatbelt strap or multiple straps, isolating every individual muscle. That and keep getting your max number of push ups and pull ups up with your bodyweight also going up.


Strength is free, gym is cool and very helpful but you don't NEED it.

[Big_Boss]

Best video on the subject, thanks mate!

[AlgoCurioso.]

It looks good, but it can hurt the elbows