The Perfect Push-Up To Build Muscle (AVOID THESE MISTAKES!)
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- čas přidán 5. 06. 2024
- Due to the high amount of muscle mass and joints which are involved in this exercise, there is a lot that can go wrong when it comes to the pushup form or in a pushups workout. Which is not only detrimental for growth, but is also problematic from an injury and pain standpoint since we tend to do push-ups with a lot of volume, and the wear and tear from improper push up form can accumulate very quickly. So, in this push up form tutorial, I’ll share what the most common and problematic push up mistakes are, and how to fix them right away so that you know how to do a push up correctly. Once you’ve gone through the necessary push up form check, you’ll be able to see faster growth while avoiding potential injury.
The most common mistake people make with their pushup form is flaring their elbows out commonly as a result of using a hand position that’s too wide, thinking that this will better target and grow the chest. But instead it actually does the opposite while putting our shoulders at a greater risk for injury. Whenever we do any pressing motion like a push-up, we want our elbow angle to line up with our chest fibres. So, instead, use a grip that’s roughly just outside shoulder-width or narrower. And when you execute your push-ups, don’t forget to tuck your elbows in towards your body rather than flaring them out. Preferably right around 45 degrees.
Next, a common problem we see people typically have their hands turned in slightly. What this does is it not only encourages the flaring of the elbows but will also put us at a greater risk for shoulder impingement. Not to mention the added shear stress on the elbows as well. So, when you perform your push-ups, keep your hands in a neutral position. Then, you’ll want to promote this position as you go into your push-up by thinking about distributing the weight in your hands more externally rather than internally, by again thinking about screwing your hands outwards.
Most people are unaware that by making very simple adjustments to your push up form, you can actually emphasize specific muscles more than others. Which is beneficial when you want to specifically focus on working a certain muscle group. And to do this, we mainly want to pay attention to what our elbows and shoulders are doing during the movement.
For instance, as mentioned in this push up form tutorial, if we wanted to make the push-up to be more chest focused, then we want to limit the amount flexion our elbow experiences by moving our hands back a touch during the set-up, and then keeping our elbow stacked right on top of our wrist as we execute the push-up. Alternatively, if we wanted to make the push-up more triceps focused, then we want to maximize the amount of flexion our elbow experiences. This can be done by tucking the elbows in and dropping them down and back as far away from your hands as you’re capable of doing comfortably during the push-up. And lastly, if we wanted to emphasize the shoulders a little more, then we would want to elevate our feet up onto a high enough platform or perform a pike push-up.
The next push up form check you need to do is for shoulder shrugging. Even if you have the proper hand placement, once you start fatiguing and grinding out reps it’s easy to let the shoulders shrug up towards the ears. This not only shifts tension away from the chest and onto the traps but also causes you to lose a ton of stability and pressing strength. So instead, using your lats, actively pull your shoulders down and away from your ears and into a stable and locked position that you’ll want to maintain. Lastly, is speed. If push-ups have gotten pretty easy for you, instead of just trying to bang out more push-ups as fast as you can, slow it down and take at least 2.5 to perform each push-up. You can even slow it down further to 5 or 6 seconds per push-up if you need some added difficulty. Doing so will enable you to stress and grow your target muscles to a greater degree as you get stronger overtime, while placing less unwanted stress on joints.
Congratulations, you now know how to do a push up correctly! And hopefully, you were able to see that there’s a lot more that goes into even the simplest of exercises like the push-up. Yet if you want to see the best results while minimizing your risk of injury, then you need to apply this same level of detail to each and every one of your exercises in your routine. And for a step-by-step program that does all of this for you, by showing you not only the workouts to do every week, but then how to execute those workouts and exercises to maximize your results, then simply simply take the analysis quiz to discover which science-based program would be best for you:
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Filmed by: Bruno Martin Del Campo
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/ iamryanlittle
This man has done more pushups in this video than I have ever done in my life
😂😂😂😂🤣🤣
that's sad
It’s ok just start now and work your way up
🤣🤣🤣
was expecting a response from op
- 45deg elbows
- Neutral hand orientation
- Keep forearm vertical
- Elevate feet on platform for shoulder activation
- Pull shoulder down and lock
- 2.5 sec per pushup
Last point is what adds the pain but also decreases the stress
Weird Dichotomy
Bro i cant keep my forearm vertical grace me with tip please 🥺
Bro I can't pull shoulder and lock it please help 😭😭🥺🥺
@@MuhammadAli-fc1zw Look at hand position at 4:25 - note your shoulder should be slightly beyond the hands - the angle that gives the arm is important. Lower your weight down from your chest to your hands. Remember to add an outward screwing pressure to your hands. 4:00
I can't keep my forearm vertical because my wrists don't bend past 45deg. Kind of stumped.
Yup, I'll have to check this video everyday now :)
Elbow Angle 1:06
Hand Orientation 3:07
Matching to target 4:20
Shrugging 6:13
Speed 7:02
I’ve randomly been checking back to this video nearly every week lol. I try to do at least 100 everyday but my form fluctuates and sometimes I end up injuring my shoulder or wrist and then I stop for a few days. I’m still not there.
@@mubarak.b do as 20 /15in one time
@@mubarak.b You should never be doing 100 a day in the first place. Start with 3 sets of 5 and increase by one rep each day. Once you reach 12, go to the next progression exercise
@@glokta1 maybe he wants to be one punch man 🤷🏾♂️
Thanks a bunch
1. Elbow angle 1:02
2. Hand orientation 3:05
3. Matching push-up form to target 4:17
4. Shrugging shoulder 6:11
5. Speed 7:00
Thanks
😮😮😮
Its crazy how being a few centimeters off you working a whole different muscle group ☠️
You aren't. It emphasises one over the other. Your statement is completely untrue.
@@Jay-we2ek no he isn't, stop thinking ur so smart lol
For real. Every time I learn something new about form, I think back to all those years trying to grind in high school and uni like "hmm..."
My first video in my Chanel about 2000 push ups in 1h. CRAZY EXPERIENCE FOR ME! 💪💪💪
@@junlee1715 He literally said in the video (2:06) how there's less muscle activation from an inferior stance, and not 0 gain or work completely different muscles as this guy states in his comment. As long as the same joints move in the same manner and the eccentric and the concentric is the same, you are still working the same muscles. The emphasis is just shifted between muscles or joints depending on the stance or angle.
I like how easy your explanations are and adding all the graphics you add makes it impossible not to understand. Well done man.
Definitely all work is made so easy, i make such related videos and your support by reviewing, subscribing and leaving a genuine comment means a lot to me bro, I will support you by subscribing to your channel.💪💪
I like the graphics too. However, it would be beneficial to leave each graphic on the screen longer so it can be better understood.
That's right, even if one is french, like me.
The world will never need another push up video ever again! this is perfection!
You're welcome
My body after 2 pushups: *So, You've chosen death*
Cake or death?
@@serrielu8025 this motivated me .
@@serrielu8025 this...this comment XD
@@serrielu8025 lmao 😂😂
lol, i cant even do 1
finally, a person who shows how to properly do a pushup right. the amount of times I have to correct people on how to do a proper pushup while utilizing your body mechanics right is high. good video
I like the stop image of showing the mistake, that’s a nice new feature
Exactly what I thought!
My first video in my Chanel about 2000 push ups in 1h. CRAZY EXPERIENCE FOR ME! 💪💪💪
I also like it👌👌👌
@@adrianjankovity 0 push ups done in 1 h
@@adrianjankovity may I ask what for?
I literally make every mistake, no wonder my shoulders hurt. Amazing tutorial. Thanks very much
I was doing these incorrectly for years. My shoulder joints took a beating and I finally realized my mistakes at almost 50. Now the growth and strength from proper push-ups is showing. Dammit 😆
No wonder my arms wear out and my chest never gets bigger. Gym class taught me everything wrong.
@@nothanks1627Gramps is training at 50 the true meaning of no excuses
Sometime I pause the video so he can rest
I'm so happy I stumbled upon this video. I can finally do pushups without causing pain in my wrists, elbows, and shoulders. I just focus on having my hands closer together and closer to my hips, my arms supinated, and my shoulders as down as possible. I used to only be able to do 2 at a time and today I did 10. Targeting 11 tomorrow.
Rest periods help, as it allows your muscle to repair stronger
I realised that I could do more pushup when I did the wrong way of elbow flaring out. 😢 I can't do even two now that I do it the right way...
@@yohan7083 try doing knee pushups or wall pushups to make it easier so you can work on the form
i injured my shoulders and now i know exactly why, thank u!
same
Same may back
And now it's work
Now watch his video on how to undo shoulder impingement...
Doing the proper form has been a big challenge for me. As someone who can't do push-ups before, trying to correct my form has been really hard. Thanks for this wonderful video as I got my answer on why my triceps were the ones growing and my chest just slightly.
The tip on on 6:10 was a major game changer for me. I recognized this issue when doing any chest pressing movement. Typically I have pain in my shoulder when I am reaching near failure, but with keeping my shoulders low, that pain just never occurs!
Funny enough my physiotherapist did not notice this bad posture when working out. The tip from him was to contract your shoulder blades as if you were holding a pen between your blades. No instructions on keeping the shoulders low... So thanks Jeremy!
I have to go to military training after graduation and have never been able to do push-ups well, this helped me a lot. Hopefully I survive in training
Good luck 😃
Yoo I'll be doing the same thing. Wish us luck!
When I go down , my shoulders just lean to the right , HOW DO I FIX THIS
Howd it go?
So did u survived?
Perfect timing with gyms all over closing down again...
For what state? (I'm in CA)
Do they know or tell these in the gym?
In Czech republic we are under lockdown number 2. Gyms are closed again almost 2 months. During lock down push ups are mine best friend. :)
@A Glass of Orange Juice NO NOT CANADA TOO!!! 😁 It never really changed here in CA lockdown. Nobody wants anything open but businesses out here in LA are like Fuck you we staying open.
PS- The South Park Pandemic special is a must watch hahaha they cover every angle I swear.
who needs a gym to do pushups...?
Check out Iron Wolf if you're locked down again....life changer
A simple exercise ain’t that simple anymore 😅 Thanks alot for the info,... we can never stop to improve ourselves!
You do a really nice job, Jeremy. Your explanations are clear and backed up with science. And you're not gimmicky with enthusiasm or irrelevant humor.
This video is literally the clearest and best instructional push up video I have ever seen anywhere. Much thanks for the clarity!
Who else felt the pain when Jeremy flares his elbows out for the example
Printing my elbows out with arms wide help me to get a huge chest
@@medeaendor3706 did u watch the video or not
@@stanislaslaurent970 sorry I am blind
Me
@@medeaendor3706 sorry for the incovenience, have a good day
A couple years ago I had a resolution to do 200 pushups every day. I did them successfully, but by September my elbow hurt like hell. Years later and multiple cortizone shots...I still feel it every now and then. Stay strong, stay smart out there! Thanks Jeremy!!!
This is the best and most research-backed video on push-ups I have seen in youtube. Dispelled so many of my misconceptions about push-ups.
i love how he actually adds journal peer studies and makes it seem so easy to understand. automatic subscriber!
Jeremy, you are always giving God-Tier advice! After only one set I can already feel so much chest activation I've never felt before. Greatest workout channel on youtube by far!
Thank you! Following this (specifically elbow angle and slower speed) for the past 3 weeks has greatly helped reduce elbow/tendon strain & pain.
I tried doing push ups 2 years ago, year ago and now. I understand more and more as I learn what mistakes I make. Finally I am able to feel both chest and triceps while doing this excercise and it's really challenging for me to even do 10 perfect slow reps but it's much more rewarding and feeling is better than any of my bench presses I ever done. Thanks Jeremy for your videos, I really appreciate work you put into every one of them!
That is great video. I'm proud of you picking up on your push-up reps. Keep up the good work.
FitGladiator | czcams.com/video/RuPNpV6BmTA/video.html
i started with knee push ups because i couldnt even do one push up and now i can do 10 slow ones after 6 months of working out but i havent had proper diet, i got stronger but not bigger, but its bout to change due to mass activator ive bought, keep grinding bro
mass activator+ keeping strict diet like i did for 1 month and gained 4 kgs without any protein/mass shakes
Well done, mate!! I've been following your channel for a couple of years now and I'm so glad that you managed to turn your passion into a business!
I can't say enough about how much I appreciate the detail applied to these videos with regard to identifying and explaining the common mistakes and then the solutions to those mistakes. Fantastic stuff.
I wish he could watch and correct me, I can never tell where I’m going wrong.
Tell someone to record you
be aware of your body simple.
@@karimsaidi8123 Or record yourself and watch a ton of pushup videos :D
Hey, if there Will be Ai app that Will analyze and correct your pushups?
You can record yourself or get a mirror.
Definitely does the best detailed exercise explanations and also doesn't over stretch these out either - these are great.
Absolutely excellent video, presentation and explanation. I've watched countless push-up videos, but never got understanding of what i'm doing right or wrong. This one here makes it crystal clear. Thank you Jeremy.
Jeremy, you are absolutely brilliant. I learn something new every time I watch one of your videos.
The timing of this video is really accurate especially I needed this right now too master pushups for my weight lost journey. And I'm also having fatigue elbows for not doing this exercise properly.
Thank you so much! Jeremy👍
Brilliant tutorial! A great assist in improving my push ups!
Great job breaking it down by each mistake and each target area. It was also really cool that you put an illustrated muscle anatomy overlay on you while in push-up position. Good camera angles too! Watching this video was very helpful for me!
Who's here still cannot do push up?🙋
It's been two years.
How many reps bro?
😂
@@Jindaganidarpanchhaya fqing eyl . I didn’t even rember i comment this shit 2 years ago
Lol
It's now 3 years
How many reps bro?
Thank you for making me understand why my pushups were not building up my chest as much as I thought they should!
One of the best educational video I have ever seen about push ups. They have been part of my daily training routine since 8 years, and I have always seeked for professionals opinion about how correct do I do them, often searched for youtube videos, but this is far the most complete among any of my experiences!
Extreme game changer, being working out for a while now and didn't know most of this information. Feeling my chest muscle burn more then ever, thanks man.
07:59 That explains it holy hell. I've been having this pain on both elbows, specially the right one. Never thought it caused by the push up. Thanks du, you got it.
I thought I was the only one
Same ah ha moment I had. 21years of doing pushups wrong in the Army. Wish this shit was around in 1999
Perfect timing for this video !! Thank you so much Jeremy. And grats on 3mill
I see a lot of push-up videos in yours has been the most informative for me. Thank you.
This is by far the best video on pushup form I've ever seen.
i’m always stunned by how your videos are so well-done. congratulations!
I would appreciate feedback form you about the related content i produce bro💪
Thinking of the whole video together, this is surely the best video ever seen: complete in information, making a good synthesis of scientific consideration, anatomic explanations and clear description of “how to do”. And compliments must be attributed to the effort you progressively dedicated in improving the essay on push up.
💪🏻💪🏻💪🏻
I've watched five pushup cue vids. Yours is the best I've found. thx.
i am so thankful for videos like these, physcial appearance is not everything, but there is no denying that when *you* *feel* you look good that it expands your ability to feel confident !
Thank you so much for explaining in details on the mistake and how to correct the form. I really appreciate it! I definitely understand your explanation better than others 😅
So I was actually doing the right thing all this time, good to know !
I've seen a lot of videos but this guy has a pretty visual and detailed way to explain the movements which it makes it easier to understand. Thanks
This is the best video on push ups I’ve ever seen. Thank you sir.
Honestly, I'm starting to think there's something fishy the way u drop videos exactly when I need them...
Thx nevertheless
I KNOW RIGHT
hes a smart guy. he uploads bodyweight exercises when many countries go in second lockdown. its not that hard to predict 😁
Hes stalking u~😆😆😆😆
It's true
I have been doing push-ups from past 2 months. I was getting results and shoulder pain at the same time. It's a bit tricky to remember all these parameters. But it does add a lot of stability and will also slower speed parameter to my push-ups from now.
Thanks Jeremy !
Are you still working out? How are you now?
Straight to the point, evidence based. The best video about push-ups I’ve ever seen. Thank you.
Best video explaining push up mistakes and correct pushup
I watch this twice a month just to remind myself to perfect my form
Respect for this guy. He demonstrated the wrong methods as well risking injury to his own body.
I've been watching you for years now , keep up the progress of your channel!!
I've been doing them wrong for years, thanks for showing me how to do them properly and get the most benefit from it and least chance of injury.
This was very enlightening. Thank you!
I found out on my own, a couple months ago, that I was shrugging up when doing pushups. Never realized it and I'm 37 frickin years old lol!
I have that habit in general, not just during pushups. But if you shrug your shoulders up and then bring one of your arms to your chest like in a fly. while trying to contract your pec, you'll see you can't contract at all.
So I'm now constantly aware of my shoulders during upper body exercises cause they tend to shrug so bad. I think it's getting slightly better but I still need to be focused on it all the time.
I'll have to try that "screw your hands to the floor" technique, though. You rock Jeremy!
And you rock too my friend!
Agree. Tbh its hard to maintain my shoulder away from my ear during push up, but still try to avoid this mistake
Also it's important to keep your shoulders down during row movements or when working your lats.
Shrug your shoulders up and try contacting your lats. You can do it a bit but it's still not much at all. Frickin shoulders man.
i appreciate how this is back up with research and sources.
Excellent presentation of muscle mechanics, thank you! I wish we had CZcams when I was on active duty!
Just when I needed this the most. Btw could you do a video about a home exercise programme for building biceps?
thanks for also filming the exercises with incorrect form so we can tell what we are doing wrong. you're a bro
I like how your easy explanations are and adding all graphics you add make it great and understandably.Great job.
I really enjoy every video you make. There are apt and precise.
I would love to hear him explaining harder variations like archer pushups and one-armed.
I really like how your explanations are based on scientific papers and not just "this is wrong, do this".
Sometimes science is not better. It's only the same theory repeated again and again, maybe even a wrong theory. Look for the bit c in spinach mistake which was wrongly taught for decades because of a wrong dot
Perfect. Best push up video i’ve seen yet.
this is gold! huge thumbs up for the editing effort! 👍🏽
Done 30 push up - 10 push up each time (morning, afternoon and evening). It helps in my pull-ups from zero to five pull-ups.
The first comment on Jeremy! You always on point👌
Thanks my guy! I love the attention to detail in your videos. Keep it up!
something thought to be the most simple workout turns out to be what most of people are making mistake of. Nice vid, I'm starting pushing up and this video is very useful. Subscribed!
Dude Jeremy you are the GOAT my man, I’ve been really struggling with my push-up form and seemed to always tire out the triceps instead of my chest muscles, following the instructions from you I finally have a grasp on what I did wrong and could feel the burn on my chest.
would love to see similar detailed coverage of best form for archer, diamond, and hindu varieties.
the best video of this topic. period.
Great video!!
Very thorough with great info,
best I’ve seen on this topic yet!!
Well done 👏
Excellent video - tons of info!! Love doing push-ups, I am currently on my 6th week challenge and I can really see the benefits.
How many sets and reps did you do?
Me: I don't think I make mistakes, they are literally push-ups, pretty stupid to make mistakes
He: *proceeds to describe my push-ups*
As always your videos are amazingly engaging and teach you a lot of crucial things. So thank you Jeremy, you're doing a great job!
phenomenal video. i’ve never learned so much detail about push-ups before, thanks a lot
Dude, I did not know I needed this in my life, but I surely did...
It turns out I have been doing push ups wrong my whole life. And this comes right when I felt I had increased my strength and was doing more in a set. Life has a strange sense of humor 😂
I enjoyed the video, your way of analyzing and presenting things is top-notch 😊
Thanks a tone!
Best Push-Up on youtube! Thanks
Love the simple way you put the science behind the exercises! Great content!
finally a video showing proper grip. Thank you!
Just when i needed this information, this guy is amazing
Wow Chest vs Tricep targeting is really interesting
I really didn't know how to do a proper push-up despite occasionally taking the time to do them. Thank you Jeremy! Earned a like and subscribe :D
I've been struggling to find an exercise that targets my chest for a while now, I'd been getting frustrated that I seem to only feel my front delts activating. I couldn't for the life of me figure out what was wrong with my form but after watching the part of this video that talks about the 45 degree angle I know exactly what it is. Pretty juiced to take this new knowledge to the gym, thank you for the video!
This is the most useful exercise channel I have seen, at 69 I keep trying to stay fairly fit. This guy explains everything in a calm manner and seems to know what he is talking about. Thank You Jeremy !
Do a resistance band full body workout please and amazing vid.🔥💯
I can't believe how much difference simply placing the weight towards the outside of my hand makes. Excellent video! Subscribed!
Your videos are exactly what I have been looking for! Subscribed.
I’ve done way too many push-ups during this lockdown 😂 Pro gains for lockdowns 💪
Definitely that's the way to go
You can check out my push up challenge on my channel 🙌
Iron Wolf is the way to go bro
Dude, best chest workout I've done so far (going by how sore my chest is afterwards): floor chest flys followed immediately (superset} by pushups. Start at 15 reps and reduce by one each set, to 5 reps. 60 sec rest between sets.
Super simple but very effective. I believe I got the idea from Scott Herman.
One of the best bodyweight exercises literally can do them anywhere
Man, first time I am seeing someone talk about shrugging. That used to be my major issue that lead to several issues for me in traps, neck and triceps. I still carry severely sore and stiff neck and traps. I corrected my form only after I hired a coach, back in 2015.
Thanks Jeremy. You imo pay the most attention to detail with your workout videos on CZcams as they are containing graphs information statistics etc. Its more encouraging for the viewer when they know ur workouts are backed up by evidence and research.
Pat yourself on the back bro.
I will now work my chest more but also mix it up for wider area range results. Ive done push ups every day since last summer wish I'd seen this earlier for better form. But come 2mo il be perfecting form thanks to you.
Love and Gratuitde from Scotland. No pressure but Keep up the good work mate
I love the way you explain, simply perfect!!! ❤