Holy crap this actually works! I started doing this because the press was one my weakest aspects of my body. For a year I couldn’t even get near a plate in the military press, I did this for two weeks and both my bench and my overhead press explosively grew. Jokingly I thought to grab a barbell with one set of plates (thinking it was going to be too heavy) and not only could I do it, I could do a few reps like it was nothing. I’m kicking myself for not having done this sooner. One of the best press exercises I’ve done, hands down. Thank you, I got a lot stronger by doing this.
Love this video. Spent a lot of time figuring out the technique from you IG posts, but this really makes it easy to understand. Please, don`t stop. Those new kinds of videos are the best so far !!
your videos are the best. Im tryin to fuse my calisthenics with my weight training and the way you put it in these videos is great. You gained a subscriber I guess lol. I cant believe im getting this level of detail for free that otherwise would be behind a calisthenic/gymnastic programme paywall... . Thank you very much for putting out these videos.
Love it. Ive also made my own variations of popular exercises and it goes to show that there is no wrong way to do an exercise, there's just different focuses
Just curious, since the back is rounded, what are the implications on the spine with regards to vertebral pressure? I know the weight is light compared to other lifts, but I thought I'd ask.
Tuck planche push ups work similarly to this anterior deltoid press since both excersises emphasize protraction and depression in da scapula. Ive also thought about doing dumbbell bench press but holding hollow body position and keeping the dumbells close the waistline thus mimicking a psuedo planche push up. Keep posting videos Dominic but srsly we ain't all champions only the ones who put in the work and consistency will prevail as champions lel
last time i was dis early dominik still had the planche :vv just kidding i know the vid is going to be helpfull and i haven´t even watched. Keep it up!
Wow Dominik... since I discovered you I have found new enthusiasm for my body weight training ... I will be implementing this into my accessory lifts ... thank you 😎
There are few people asking about leaning against the wall to do this exercise. I'll add my 2 cents and Dom can correct me or add his thoughts if he gets the time. You can only lean against the wall for the first version where he does the half lift. The full lift requires you to move your torso to maintain alignment so having your back against the wall would be challenging in a bad way. The wall also takes out the core stability component.
Holy molly the 20 kg is so heavy on this movement, damn. I can do 75 kg on the military press, buy this thing kills my shoulders. Man, thanks for this, I can't appreciate it enough.
Dominik,i've seen some of the progression videos that you have posted,and on them you always said that an individual should master each progression before moving to the others.on the pulling progressions video you first listed vertical pulling exercises(pull ups,chin ups etc) before horizontal pulling motions.does that mean that horizontal pulls are more difficult and therefore better? Also i know that i should do both horizontal and vertical pulling but if you would choose one style,which one would it be horizontal pulls or vertical?
You need to train both horizontal and vertical pulling exercises. In order of difficulty they are: Australian pull ups, pull ups, one arm pull ups, front lever pull ups. You should vary the grip and use both pronated and supinated grip. You can do all these exercises in their variations according to your strength level
I do believe it's good to specify that everytime you're flexing your shoulders the anterior deltoid will always be engaged despite of the pushing movement. It's more of a matter of emphasis, and in this case it's about specificity for a calisthenics movement pattern. Cheers mate
I’m confused why wouldn’t you just do the calisthenics version to work on kinetic chain like pike push up ? Technically speaking isn’t that already enough max weight you need to pull. How often do u train this? Thanks for reading
Which one is better for pushing strength ,this one or weighted dips.I find that some calisthenics monster who does heavy weighted dips also can do hspu and Planche.
Arnab Saha I'm doing those exercises for a few months now and let me tell you my shoulders have got bigger significantly :) so from my experience it is enough.
@@allychek thanks bro. I have got a bad impingment in my left shoulder so I couldn't work them much hard in the last couple of months. Now they are so small and weak :(
If you really want to add width, then do side lateral raises. They won't help you with planche or HSPU, but they will make your shoulders wider than anything else. It depends on your priorities.
You are the one who knows if the pike push up is enough (for you). In my case, I've being stucked for a long time. I don't really know why… probably a weak link somewhere which prevents me from getting those gainz. So I'm adding this exercise to see what happens. I'm actually using it to superset my pike pushup set (so 20kg is more than enough). BTW I'm writing this with the sickest front delt pump I've ever had, my life is now complete.
You can only lean against the wall for the first version where he does the half lift. The full lift requires you to move your torso to maintain alignment so having your back against the wall would be challenging in a bad way.
If you were to only do it for HSPU, would you also keep that protacted position? Another question, what is the reference %bodyweight on the military press for the HSPU?
Yes, i train for planch for about 3 months and i am really close to achive it, but i need to work more on my bend arm strenght so this exercise is really good. I already see results after only one week of practising.
whenever i do weight it makes me stiff, i get weaker in body weight exercises, it stops my progression, weight lifting is no go for calithenics simple as that u say it helps you with planche so could you show us ur planche status right now
Sounds very mental, also dominic weighs 90kg and is relatively tall so holding a full planche for him is practically impossible however he has got a straddle so quite impressive I'd say
No wonder Dom makes great gains. He constantly has Tupac and mike Tyson staring at him
And fat Pikachu
And Wesley Snipes
Holy crap this actually works!
I started doing this because the press was one my weakest aspects of my body. For a year I couldn’t even get near a plate in the military press, I did this for two weeks and both my bench and my overhead press explosively grew.
Jokingly I thought to grab a barbell with one set of plates (thinking it was going to be too heavy) and not only could I do it, I could do a few reps like it was nothing. I’m kicking myself for not having done this sooner.
One of the best press exercises I’ve done, hands down. Thank you, I got a lot stronger by doing this.
Love this video. Spent a lot of time figuring out the technique from you IG posts, but this really makes it easy to understand.
Please, don`t stop. Those new kinds of videos are the best so far !!
your videos are the best. Im tryin to fuse my calisthenics with my weight training and the way you put it in these videos is great. You gained a subscriber I guess lol. I cant believe im getting this level of detail for free that otherwise would be behind a calisthenic/gymnastic programme paywall... . Thank you very much for putting out these videos.
Love the informational videos Dominik!
4:28- tutorial of anterior delt press
7:25 summary of how to do it
Ps -dont use as 1st exercise
Eg 1st do H.stand then the anterior delt press
Perfect. I’ve been needing to train my shoulders to be stronger for a longer time. One less weak link for me.
Love it. Ive also made my own variations of popular exercises and it goes to show that there is no wrong way to do an exercise, there's just different focuses
Instead of standing 'awkwardly' this would also work leaning with your back against the wall.
David Sarif you tried that ?
but also takes away a big part of the core stabilisation. a bit like wearing a belt while doing a military press
THANKS BROO, genius i was waiting this for planche , you are the best
this is gold, keep doing this videos, really aprecciated!!!.
GAMECHANGER!!! Thanks Dominik!!!
Omg perfect timing on this video!!
Thanks dom ! You are a beast
Great advice!
Just curious, since the back is rounded, what are the implications on the spine with regards to vertebral pressure? I know the weight is light compared to other lifts, but I thought I'd ask.
Tuck planche push ups work similarly to this anterior deltoid press since both excersises emphasize protraction and depression in da scapula. Ive also thought about doing dumbbell bench press but holding hollow body position and keeping the dumbells close the waistline thus mimicking a psuedo planche push up. Keep posting videos Dominic but srsly we ain't all champions only the ones who put in the work and consistency will prevail as champions lel
You teach very well
Thank you
last time i was dis early dominik still had the planche :vv just kidding i know the vid is going to be helpfull and i haven´t even watched. Keep it up!
Wow Dominik... since I discovered you I have found new enthusiasm for my body weight training ... I will be implementing this into my accessory lifts ... thank you 😎
Dude I’m loving these videos! Any pulling type exercises like these?
yeah, we need one for pulling
Arched active hang pulls - he has a video on it!
Welcome back, can you upload some video with DEADLIFT?
Your right I am goin do them at home with a plate .
Thanks.
There are few people asking about leaning against the wall to do this exercise. I'll add my 2 cents and Dom can correct me or add his thoughts if he gets the time. You can only lean against the wall for the first version where he does the half lift. The full lift requires you to move your torso to maintain alignment so having your back against the wall would be challenging in a bad way. The wall also takes out the core stability component.
I would agree with you sir..
Creo que este es el ejercicio que justo necesitaba
Nice vid. Dominik, what are the dimensions off your low PB seen on the floor? Sincerely, Haugaland Calisthenics, the West coast of Norway.
Tx Dom
Holy molly the 20 kg is so heavy on this movement, damn. I can do 75 kg on the military press, buy this thing kills my shoulders. Man, thanks for this, I can't appreciate it enough.
Dominik,i've seen some of the progression videos that you have posted,and on them you always said that an individual should master each progression before moving to the others.on the pulling progressions video you first listed vertical pulling exercises(pull ups,chin ups etc) before horizontal pulling motions.does that mean that horizontal pulls are more difficult and therefore better? Also i know that i should do both horizontal and vertical pulling but if you would choose one style,which one would it be horizontal pulls or vertical?
You need to train both horizontal and vertical pulling exercises. In order of difficulty they are: Australian pull ups, pull ups, one arm pull ups, front lever pull ups. You should vary the grip and use both pronated and supinated grip. You can do all these exercises in their variations according to your strength level
Is it very good even for triceps in general or just respect to wide stance military press?
We had contact on insta recently, i am at 40 kg shoulder presses now at least 7/8 reps.
Great video dominik, do you think weighted pullups are the best exercise for front lever?
Weigted pull ups are the best exercices for strenght in your lats for holding the front lever.
How to train the 3 parts of the shoulder without weights?
I do believe it's good to specify that everytime you're flexing your shoulders the anterior deltoid will always be engaged despite of the pushing movement. It's more of a matter of emphasis, and in this case it's about specificity for a calisthenics movement pattern.
Cheers mate
I’m confused why wouldn’t you just do the calisthenics version to work on kinetic chain like pike push up ? Technically speaking isn’t that already enough max weight you need to pull. How often do u train this? Thanks for reading
Which one is better for pushing strength ,this one or weighted dips.I find that some calisthenics monster who does heavy weighted dips also can do hspu and Planche.
How did you build this pressing aparatus?
I imagine you could apply it to pike pushup/ring pike pushup? any tips anyone?
possible with parallel bar aswell?
ayyy never been this early
Can you do this with dumbbells?
Oi Dominik, is this exercise, HSPU and planche training enough for medial delts? My shoulders are really narrow. Will they grow by doing those?
Arnab Saha I'm doing those exercises for a few months now and let me tell you my shoulders have got bigger significantly :) so from my experience it is enough.
Ally Chek same man, my shoulders have grown a lot and I’ve gained quite some strength too
@@allychek thanks bro. I have got a bad impingment in my left shoulder so I couldn't work them much hard in the last couple of months. Now they are so small and weak :(
If you really want to add width, then do side lateral raises. They won't help you with planche or HSPU, but they will make your shoulders wider than anything else. It depends on your priorities.
I've got good results with complimentary work using bands twice a week (not same days of the workouts)
Question, if the your doing this only for hspu transfer over, is the full rom version needed or just past the head?
if u focus on hspu movement u see that its the same as full range of motion of this exercise , so full
Hi Dominik, isn't the pike push ups enough ? why should we add this exercice ?
You are the one who knows if the pike push up is enough (for you).
In my case, I've being stucked for a long time. I don't really know why… probably a weak link somewhere which prevents me from getting those gainz. So I'm adding this exercise to see what happens. I'm actually using it to superset my pike pushup set (so 20kg is more than enough). BTW I'm writing this with the sickest front delt pump I've ever had, my life is now complete.
cool
Basically log press
Can I do this exercise every day?
gdje si stari...
Booooooom dude
Yo Dominik, can we lean against a wall, just to keep balance and focus on the lift?
You can only lean against the wall for the first version where he does the half lift. The full lift requires you to move your torso to maintain alignment so having your back against the wall would be challenging in a bad way.
@@RaymondBurton thank you very much
Fumetsu Dragons you’re welcome. My pleasure.
If you were to only do it for HSPU, would you also keep that protacted position?
Another question, what is the reference %bodyweight on the military press for the HSPU?
For HSPU: Protacted position yes but not hollow body position.
@@stefanbajs9562 So, back straight?
Yes, i train for planch for about 3 months and i am really close to achive it, but i need to work more on my bend arm strenght so this exercise is really good. I already see results after only one week of practising.
I recommend you to watch yourself in the mirror when you do exercise.
@@stefanbajs9562 Which planche grip did you start out with/is your goal? Neutral(paraletes) or hands to side(floor) or hands pointed forward
is that jury chechi on the wall?
yes
How many sets and reps?
can buy that t shirt haha
Pikachu i see you..
Hello Brother
Bommmmmmm
Should I do this even if I can't do a pull up? Will it help with pull ups?
No, you need lat strenght, do australian pullups, lat pull downs on machine or negative pullups
@@kevinsorete Thank you
Show it done sitting on the bench
BOWN
Can I do this on the barbell?
Tricky for the wrists if going close grip therefore doesn't feel so nice.. If I would go with a barbell I would do it with a supinated grip.
Ola =V
dont be afraind of leaning back a bit...its just how people press things overhead naturally...i would be more affraid of your knees like that
whenever i do weight it makes me stiff, i get weaker in body weight exercises, it stops my progression, weight lifting is no go for calithenics simple as that
u say it helps you with planche so could you show us ur planche status right now
Sounds very mental, also dominic weighs 90kg and is relatively tall so holding a full planche for him is practically impossible however he has got a straddle so quite impressive I'd say
:o
Not gonna lie this feels really awkward
Only one black man on the back is worthy
M "Iron" T