today we're gonna be going over the push-up and everything involved in the push-up different variations how you should be doing it scaling training everything you need to know so the first thing that we're gonna go over with push-up is the hand position – and the body position but specifically the hand position is something that gets mixed up pretty often so this is just what what we look for on all the camps and academies and what we prescribe so if the hand position if I'm in that plank position the what I want to look for is I want to look for either my middle fingers pointing straight forward or my pointer fingers pointed straight forward so if you look it's not that big of a difference okay but I'm not internally rotating so one of the biggest issues we see is we see a lot of people come into our camps a lot of people getting shoulder injuries or they're just not able to do a whole lot of push-ups but they're trying to do them with their elbows out to the side hands until they rotated like this all right so that's the first thing that we'd fix your feet are gonna be together and your be on your toes now in that position if you cannot hold that position for 30 seconds a nice plank where if I should be able to lay a PVC pipe from your head down to your heels nice plank position you can't hold that then you should start on the scaling methods that we're gonna go over in a little while there's a big difference between holding a plank position or the tight core squeezing your butt squeezing your core holding that position and letting your hips drop so that's another big thing that we see is people get lazy or they just never train that position and so they automatically start with either low hips or very high hips both of those we don't allow during the PS T's and it's just not a good way to start doing push-ups or to do am editing point as I talked about before we don't want to see your elbows out to the side this is a big mistake that we see a lot of people making bring those elbows in and think about pushing if you were gonna push a car or a person or anything out of the way this is not gonna be the best way to do it right you come in and you're pushing getting everything as close as you can so if I'm here I want to think about doing the same thing I don't have to be locked in my elbows as close as I can but I just want to track them back at a comfortable angle but something that's gonna allow me to stay pretty tight alright so usually about like say a 45 degree angle back and then feed it together and then just pushing back up in that same hollow position spending a lot of time and energy on the way down can be a bit of a waste all right now there are some points and some times where it's very useful but we'll get into that during the variations but for for generally just for the pair for the push up dropping down is where you want to get that speed so the more time and energy you spend lowering yourself to the ground that's gonna use up a lot of your energy okay so don't spend too much time lowering yourself that doesn't mean you crash to the floor but control yourself down and as soon as you hit the ground a good cue is to push the ground away alright so instead of pushing your body up push the ground away just with your upper body using your core squeezing your butt alright so ways to train for the push up again this is only if you can if you have that body position and you're able to do a few push-ups continuously holding that position without breaking it but some of the things we like to do are tabata push-ups so tabata push-ups are great they're extremely tough if going all out Tabata is a type of interval training that it's so it's it's four minutes long it's eight rounds it's 20 seconds of work followed by ten seconds rest eight rounds in a row for a total of four minutes so you do twenty seconds as many pushups as you can ten seconds rest you continue to do that until the four minutes is up you get a minute rest you can do a few rounds of that and I throw in some other exercises because by the end of that four minutes you'll be pretty smoked well that's a great way to train push-ups along with every minute on the minute drills so find a number that is not your max but find a number that's dialed back a little bit and set a time so set of time maybe ten minutes fifteen minutes every minute you're gonna do X amount of push-ups okay so kind of similar to a Tabata where you're gonna get the work the rest the work the rest that interval but it's up to you how it's more based on the numbers rather than the time in this instance so that's every minute on the minute drills they're great also finding a number or picking a number say 100 this is a good either goal or if you already very proficient pushup a good little thing to throw in your training is 100 pushups for time but the key is you cannot break that plank position so what it does is it teaches you how to pace this is extremely important for the PST because in the PST s for the camps the 20 X's and the Kokoro x' if you put your knees on the ground or your hips in the air if you break that plank position and that's where your numbers end so what happens is you pick a number let's say 100 and then you have to paste it out to where you will be able to continue holding that plank position alright I'm more interested in the guy who can go for five minutes holding that plank position even if he breaks after every 10 takes breath and someone that can do 50 right off the bat but then he's smoked right so it kind of teaches you how to pace and how to continuously be in that position now we're going to show you some of the variations that we have for the push-up some different ways of doing it some different ways of training so we got Dylan here Dylan's gonna help us out first thing we're gonna do is the tricep pushup so Dylan's gonna get down and now there's two hand positions that you can go off of one is slightly internally rotated but he's still gonna keep his elbows tracking back okay so just because his hands are pointed in doesn't mean that his elbows are gonna point out so elbows are still gonna point back he's gonna go down keeping it tight just like that pushing all way back up now the other variation you can just have your fingers pointed forward hands are just going to be closer in and again elbows are gonna be going back like so thank you you can rest so that's the tricep push-up I'm just using a lot more of the tricep then the chest and real wide now that leads us to the wide push-up so wide push-up just how it sounds it's going to he's going to have the opposite so he's gonna have a much wider set now from here there's gonna lower himself as the elbows are still gonna be tracking at that same angle about 45 degrees we're gonna touch his chest and you come all the way back up to full extension okay one more time good perfect thank you now we have the dive-bomb pushup so dive-bomb ones again a little bit more difficult so he's gonna start in a pike position his butt is gonna be in the air and then what he's gonna do he's gonna pretend like there's a PVC right in front of his head and he's gonna try and get his entire body underneath that PVC and up over the other side perfect and back around awesome thanks so that one is one of the few times that we will allow the hips in the air and the hips down as the pushup alright one of the keys there is he was trying to stay as close to the ground as he can on the way down and on the way back all right now the weighted push-up just how it sounds and grab some weight we like plates I'm gonna put grab a buddy put it on the the upper back so to keep it off the lower back keep it on the upper back and he's gonna go all the way down full range of motion so and one more perfect plyometric push-up so he's gonna get down in a regular push-up position he's gonna go all the way down and then he's gonna explode off getting his hands and his feet off the ground perfect thank you alright now we're going inverted so inverted you can you can monitor yourself you can scale it however you need to just by height but he's gonna have his feet elevated and his hands on the ground so that could be a 25 pound plate so I could be like an inch or 2 inches or it could be all the way up to a bench and then it's just a regular pushup so he's gonna bring himself down there you go perfect all the way down to his chest it's the floor and back up nice alright so now we have the Superman push-up also just the it's just basically an uneven grip so one arms gonna be slightly in front of the other I'm just gonna go down and everything is going to apply is regular push-up same traction just gonna switch your arms chest hits the floor back out to full extension perfect now we have one leg push-ups so one leg just how it sounds he's gonna keep that same plank position the whole time the only difference he's gonna have one leg off the ground so there's one leg off the ground it's gonna cooperate a little bit more core you know how to stabilize a little bit more so he's gonna come down and now he's gonna keep both legs straight so just cuz it's off the ground doesn't mean that he's bending that knee he's gonna keep it straight and then he's gonna come down into that regular pushup perfect switch sides good all the way down all the way up perfect alright now very similar to the plyo push up we have the clapping push up so same idea you're just getting all that momentum exploding off the ground but he's gonna keep his feet on the ground this time instead of just his hands leaving the ground he's gonna give a clap and playing them back on the ground all the way down there you go keep your feet on the ground there you go perfect good just like that alright so going into deficit push-ups you're gonna grab your plates or just really anything that's gonna elevate your hand position but keep your ability to go through full range of motion to the floor so these are these are 25 pound plates we got out 45 we can start stacking plates to get as high as you need you're just going to go down all the way to those chest is the floor and back up so it's just a longer range of motion all the way down all the way up perfect and relax alright and then last but not least we have the negative push-up or the eccentric pushup so as we talked about earlier when we were talking about how to conserve the energy when you're doing a push-up by not spending a whole lot of time on the way down that's actually exactly what we're gonna do here so this is great for building strength in the pushup strengthen the upper body he's gonna come down I'm just gonna do a regular push-up the only difference is he's gonna take four or five seconds to get down to the bottom okay so everything is gonna be slow and controlled he's holding that plank and get down and he's gonna explode up just like that just like that good good alright now getting into the scaling options so things that you can be doing to work yourself up to the regular or the standard push-ups that we have and then get into the variations that we went over so one place to start is the Ring push-ups or the TRX push-ups whatever you have but we're gonna do them a little bit differently so Dylan's gonna come on over grab the straps and he's gonna walk himself forward till he's at whatever angle works for him so this is universally scalable you can go and you can literally walk yourself into any scaling position you want if you walks his feet back it's harder if you walks his feet forward it's gonna make a little bit easier but from here everything's gonna apply so he's just gonna go down full range of motion elbows track him back and push back up now he's if you look he's keeping the same the same plank position as if he was on the ground so he's not sacrificing any of that he's just gonna go all the way down and push up perfect another thing that we can do for scaling on the push-up is just elevate the hand level so instead of being even on the ground where elevate where his hands are and this is gonna help them out as well so he's gonna go down keeping that plank elbows tracking in the right direction coming all the way down all the way back up so this just like the ring row option is scalable so you can continuously raise or lower where your hands are your hand position from there it'll make it easier the higher it is and harder the lower it is alright so there's just about everything you need to know about the push-up just like anything else we do it's a practice so you got to do it you got to put the work in and then you'll see the results if you have any questions please let us know we'll be happy to help you see you guys on the next one