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Master basic push-ups first, then try harder variations while keeping your core tight and form controlled.

Self Defense

61,566 subscribers

130,197 views • 4 days ago •via X (Twitter)

Health & Wellness Education

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4 Comments

Draco4 days ago

All these variants are completely useless. Just master standard pushups. Add Pulls Ups and Chin Ups, Dips, Pike Press. Master those. Eventually unlock and master handstand pushups. That’s all you need for arms and upper body.

Nicolaysen Pt Service4 days ago

So true.... Master the bodyweight first, then work on your mobility. Get mobility, with strength.... (so the facia get stretched, and your body is actually trusting you to lift heavy ass weight Then get strong as f**ck.. 😄🫡💪

Praise Ovansa4 days ago

What's your point 😐😑

Mr vardaan4 days ago

Bro I easily do 50 plenche pushups and 30HSPU

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I stumbled onto this years ago and it’s still the hardest core movement I do. Feet on the gliding seat. Hands on a box. Start in a push-up position. From there, pike your hips up and bring your knees toward your chest. Slow and controlled, exhaling as you contract. This hits your core harder than most ab exercises because there’s nowhere to hide. No momentum. No cheating. Just tension the entire time. If your gym has a rower and a box, try it out.

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THEY CAN’T DO PUSH-UPS ⁉️ You’d be SURPRISED with how many HS & MS athletes that simply can’t do push-ups. (I know too many adults that can’t do push-ups either…) Why is that the case? 🚩 Too many coaches use push-ups for punishment & fitness at a young age without ever teaching the correct way to do a push-up… 🚩 Too many coaches emphasizing QUANTITY rather than QUALITY… Best way to fix it? ▪️Elevate the hands The higher your hands are, relative to your feet, the easier the push-up. It’s an auto-correct way to get better at push-ups. And I think it’s significantly easier than teaching “knees on the ground.” As you progress, lower the elevation. QUALITY >>> QUANTITY Here are some great coaching cues & models that can help fix issues: ✅ Hand placement slightly outside of chest. Fingers pointed straight ahead. ✅ Aim to touch the middle of your chest between your hands ✅ Your arms & torso should form the letters “A” or “I” ✅ “Screw your hands into the ground” ✅Lead with your chest, not your forehead ✅Body should rise & fall as one ❌ Your arms & torso should NOT form the letter “T” ❌ Your face should NOT track between your hands BONUS: Elevated push-ups are a great progression for athletes who CAN do great push-ups. The extra mobility will help get stronger in more extreme ranges of motion.

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