The BEST Pushups For Chest Mass
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- Опубліковано 28 чер 2024
- Build big pecs with ONLY pushups, do them like this for pure chest growth.
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0:00 Introduction
0:07 Prisoner pushups
3:07 Soft lockouts
4:12 Decline pushups
7:00 Deficit pushups
9:56 Adding weight
11:07 Ring pushups
13:48 Leaning forward
15:42 Conclusion
All Dragon Ball Z Music By Saiyan Enigma
/ @saiyanenigma
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#pushups #pushupworkout #calisthenics - Навчання та стиль
POV: you woke up strapped to a Rogue bench in Alex’s basement while he teaches you about pushups
Go on…
Well prisoners get bigger pecs than soldiers, so you gotta jailmax to grow dat chest
Deficit pushups 🫡
decline or incline defecit push ups
Didn't know you follow Alex
The multiverse is crazy. Ring push up tho >>>>>
All deficit pushups are GOATED!
Yooooo MW
Alex is in witness protection with the lighting
Hemingway is after him
I am a simple man & leg day skipper: I see Alex, i see calisthenics. I click.
"& leg skipper" killed me 😂😂😂
@@The_Legend715 same 🤣🤣🤣
Lmao represent!!!!!
@@AlexLeonidas"grow your stubborn (muscle group)" series for lats and traps when?
In project Kratos (hit via Drew Baye) we do not go to lockout; constant tension, slower cadence 60-90 seconds. I feel a very good chest pump.
Bro the lighting makes you look badass af
Was going for that gritty prisoner vibe, thanks bro!
Elevated RTO ring pushups are KING imo
I completely agree! Just the difficulty is off the charts. My favorite is a weighted deficit pushup for good loading and stability, but for getting more out of less weight, you're 100% correct.
So glad you talk about the truth of calisthenics to this day. Rather than toss them aside as if they're for beginners only, and lack any further depth
Always will brother, thank you! Those who say it's for beginners lose A LOT of credibility in my eyes.
We've gone full circle back to shorter ROM again. I think this just shows that common sense + what feels best for YOU + INTENSITY = gains (and fun). At this point all "science-based" approaches have proven is that the science can immediately change again into something else. Just do you and train hard.
100% YES YES YES!
Idk training with a focus on shortened muscle lengths could also appeal to some people's common sense/intuitions and it does often times feel good but it seems to be less effective. So I don't fully agree with this.
Exactly, even depending on the movement you can love or hate more ROM
For exemple i go super deep with my dips, they feel godly on my chest. But i don't feel a good chest activation on deficit push-ups compared to regular ones.
Already know this is gonna be an absolute gem.
You already know brother
I love this style of video instead of the regular commentary videos you do. Nothing wrong with those but the camera following you and talking while doing the exercise is awesome!
You are the pinnacle of raw strength my man. Thanks for all these years of wisdom 🦾
gratitude man, with your videos you are making people healthier and more prepared for what life throws at them
Love this new series please keep it up for your favorite exercises!
Coach Leonidas: your workout videos are the best on UA-cam. I deeply appreciate the patient way you explain exercises. Thank you.
This is a gem of a vid, always learning something new from you, cheers mate
Push ups are one of my favorite exercises for hypertrophy to build a good bench. Very slept on
Dips too. And you can use them for either triceps or for chest too.
Anyway, go close grip push-ups and then diamond push-ups to then achieve dips, and you're set.
I feel my chest better with pushups than any weighted exercises for some reason
YOOOOOO BROOO..This upload is on timing. I'm loving the calisthenics videos. I ESPECIALLY love the pushup videos. appreciate you alex
Creative variations of calisthenics are way too fun. This is why I never get tired of them. There's always a new world of spice given that you unlock your mind with creativity.
I even mimick the chest expander with a nice ring reverse fly variation. The way I do it is I criss-crossed the straps and rings so that I still have tension at the bottom tho it is still a shortened position biased movement. The pump and contraction is still gnarly tho
Like calisthenics was essential in me coming up with many special exercises that I still do on the regular. So the creativity aspect carries over to weight training.
That sounds like a sick variation, you're giving me some ideas homie!!
Looking massive on this lighting man. I'm looking at your older videos on traps and upper back and learning a lot.
Glad you're benefitting from my classic content, cheers to more yoke + calisthenics gains!
Making a calisthenics series for every body part would be great. I suggest the biceps, triceps and forearms next
Weighted calisthenics have seriously improved my training and I do them thanks to you Alex! Push-ups are an exercise I don't do nearly enough so this video comes ar just the right time!
Love these calisthenics videos, thanks Alex!
Love these form videos! You've got some really unique tips and knowledge. The lean forward is a game changer
Why thank you, Harry! 100%, leaning on a dip or pushup is such a simple yet effective chest growth tip.
One thing I love about you, Alex. You preach the old school stuff. It still has, and always will have, a place. So many people nowadays says pull-ups and pushups aren’t optimal. I always say “try those pull-ups after you’ve already slaughtered your back, and try those pushups when your chest is twitching from that final set of flies to failure, and get back to me”.
I was just done with my deficit weighted pushups today and this video dropped. Perfect timing
Slight decline deficit pushups are joint-friendly while giving you close to maximum stretch. Secret benefit is that protracting at the top will give you a ton of serratus activation.
My favorite way to do pushups. I start full range of motion 10-15 when starting to feel the fatigue I then rep out to failure half rep shorties at the bottom with the stretch. Your chest will blow up!
Ahead of the game, always making that chest truly fail!
@@AlexLeonidas I try and get the best of both
This might have been the best video of push up variations I have ever seen
love this style of videos
Pure gold. People really underestimate what you can achive with just push ups and pullups, given you properly do progressive overloading.
Love these calisthenics segments! 💪
More on the way, cheers to bodyweight training!
incline deficit pushups are just perfect. I love them
You're my favourite UA-camr when the topic is calisthenics
I'm honored, much love from Canada!
make a video on dips and push up and how it coorelates to bench
Learned an insane amount ! 💪🏽🔥
Ring pushups with feet on bench goat
100% bro, that's the one
plus weight
These videos are perfect, since I am unable to use a gym for the next few months, great stuff.
You're all set now, enjoy!
Man this is perfect! I wasn’t sure on how to load my decline ringpushups since I can do quite a few and I don’t have a strong backpack for weights. Never thought about going this wide. This just came at the perfect time! I was also scraping up my skin at the strand of the rings since they were so close. So this will help me progress more and also help me with the scraping. Thanks Alex!!
Love push ups, thank you Alex!
Loving the Calisthenics vids lately. Im transitioning from a strictly heavy weights based routine (powerlifting/Strongman competitor) to a Calisthenics based routine. Im 6'2" and 272 lbs currently and let me tell you this new calisthenics journey has been HUMBLING to me. Im having to just put my pride behind me and go into this with humility and a with a white belt mentality because I feel like a weak newb again. I've been at it for about 4 months now and have started noticing that Im gaining back some mobility and flexibility. I also am just starting to overall feel better, less sore, less stiff, more athletic and lighter feeling although im still 270+. Thank you Alex for your content.
Good timing bro! I just reworked my split to include at least one calisthenics movement on each upper body day. Like you said, I love this during cuts since the reletive strength aspect motivates you to keep going on the cut.
This is a good video Alex. Thank you Alex
Thank you Keluar!
Bro got the best goon lighting in the game 💪
As a guy who only does bodyweight exercises, I can say Alex got me through the lockdowns with his prisoner push up and bodyweight squat workouts.
Best fitness UA-camr PERIOD.
Yeah, love his content too. Him and Khatcherian. Oldschool, simple yet effective. No need to overcomplicate things
Man thanks for the tips given, I absolutely loved this video and by the way you at god level when it comes about reps work on calisthenic
Thank you Fab!!
Thank you. I learned a few things for next chest day!
Love Alex!
Hello Alex, I'm a big fan of your work on the internet, I've been following you for a while and whenever I need to look for tips to learn something related to training I look for your channel. Could you make an exercise video focusing on the shoulders using rings?
Alex, great video as always! Can you give us some pushup strength standards?
Combining these changed my home workouts: Deficit + Decline + Weighted and you are humbled pretty quick
Amazing video, your triceps look amazing can you make a video on how we can get outs like yours🙏💓
This was so nice to watch, great knowledge I'll for sure be trying these push up variations. I started working out 4 months ago and recently found your channel, I have been enjoying your content a lot man. I have a question: what do you think would be the best form of cardio? How long and how often should we do cardio? I heard Dr. Mike say certain forms of cardio slow your gains because your body can't always recover from both, so what do you recommend? Thanks in advance, Cheers!
I've doing the incline push ups for a couple of weeks, as my wrists were being destroyed from bench + cutting, gonna try out the full deficit, great video as always alex!
JUST IN TIME was looking for a low fatigue push movement between heavy pressing days
You got lots of options now, enjoy!
Great Video, imma Try the Rto Pushups soon
Love it. Thank you very much
Amazing video
great video my man ! I'm writing for the third time hoping for you to see :D. Will there soon be a new version of your book naturally enhanced
i am really starting to like the calisthenics content making a comeback!When are you going to start the skills videos?(FL,planche etc)
I've been starting every chest workout the past 3+ months with decline deficit pushups (using heavy-ass kettlebells and pressing them 'through' the floor with a neutral grip, stopping short of full lockout at the top with a 1-second exaggerated stretch at the bottom) and my chest has never been bigger or more developed. Core strength and development have skyrocketed as well. I've worked my way up to my feet being elevated on 42" of plyo boxes on the decline. I'm a big guy (6'2" 260 with abs) so adding weight hasn't been needed yet, but I'll definitely feel like a badass once I'm able to add a weighted vest with the rest of those metrics!
Great stuff
This shit actually works i needed this thanks Alex 👍
Half rep pushups gave me results after months of lockout type this is great advice!!
Are you going to do these style of tutorial videos for more traditional body building type exercises as well? Such as bench, squat, dead, OHP, row, etc?
100% yes!
Been working out for a year and half now, and has been looking more and more into incorporating some calisthenics in my programs (Only one I did till now was pull-up and chin-up, and my strongest points are my back and biceps, who would have thought?). Thanks for these videos, as other have said, really appreciate the vibe, feels a bit more personnal, like a 1 on 1 coaching
Nice video 📈
My man 💪💪
I can't wait to try these to tonight!
Goat for this
i love decline deficite supinated partial push ups! super stable
Legendary!
11:16 - Oh that's a fun tip, having the straps out wide.
Definite best is elevated ring push ups with really wide straps. Get that RTO and squeeze at the top. It's like the only pressing variation I've ever done that kills my chest before my tris and shoulders. Absolute game changer and you don't need much weight, if any, as long as you're keeping yourself honest with the form.
Got a question for you Alex, since this is the first time I've seen you recommend PPPU. Have you ever tried a similar pushing pattern with bench? I did reverse grip larsen with a PPPU bar path to assist in my planche journey and I think it did wonders.
The light falling on the traps
💪🏻💪🏻💪🏻
Yay new AD calisthenics vid
Great video. Those rings look brutal but look forward to gettin those in rotation. May need a helmet to start😮
Best channel !
ARCHER PUSHUPS 2!!!! They r so amazing for chest 💪🏻
I'll try them. Thanks
Amazing video Alex what a fking physic ! cant wait to go back to push ups
i workout at home so i cant bench, for chest i only do deficit push ups (2x a week 3 sets till failure) and deficit incline push ups (1x a week 4 sets till failure), with some weight on my backpack (so still kinda high reps, but i try to slow down the reps so it's not too high). and i can't believe it but it's been working after only a few months. i didn't it would work since whenever i see people do high rep push ups everyday it never seem to build their chest but i guess rest days do matter. i thought high reps only built endurance like everybody used to say, but nope.
I'll definitely try this new trick, at least for some sets, because I've only used full ROM
I'm gonna have to try this 💪
I can’t help but feel like you have a lot more energy than you did in your last cut around this stage.
I'll tell you what the difference is. Being on a 100% plant based diet for 4.5 months and not being lazy with my burpees.
@AlexLeonidas how many days a week are you lifting and how many days a week burpees? Are burpees on on or off days or both?
Could you do a video on the best pushups for triceps?
I love this videos
anyone has any reccomendations on how to avoid getting elbow pain after doing pushups? specifically on the inner side
anyway, loved the video!!!!
I always use push up handles to create a deficit, sometimes I even put plates below the handles for a giga stretch. They've always been a staple in my workouts, all kinds of variations too. And at my current bw at 195lbs, I'm heavy enough where they feel challenging with a slow tempo
Hey Alex. Great video by the way and very informative. What books do you recommend about hypertrophy and biomechanics
For biomechanics, the easiest one to understand is The Physics of Resistance Exercise by Doug Brignole (RIP)
amzn.to/3Jsa6WH You can also check out the N1 Education biomechanics course, I actually bought it recently n1.education/n1-courses/anatomy-execution-biomechanics/
i always forget about those ring fly presses honestly. something ive been toying with is ring archer pushups. it forces the suport arm to do a fly while the "working arm" does a press. unlike with most unilateral stuff the supporting limb is actually getting worked pretty heavily
Just last night I was taking some progress pics and took the first back double I've ever been proud of. Overweight bmi now, 300lb total pullup, half bw pushdowns for reps, nearing 16 inch arms, etc. hitting every marker of a big dude recently. Thanks, Alex, I genuinely think I can call myself jacked at this point and it surely would have taken years longer without all the quality content you always put out.
I really like this cinematography, would like to see this more in the future if it alligns with your upcoming conent.
Definitely going to keep this style going, thank you brother
Great video! How many times a week do you recommend doing push-ups?
Got me wanting to try weighted push ups again because I couldn’t move my scaps before with bag back with 10kg plates imma need to try them again using only small plates
Dips and ring push ups have been my go to for a while now, hardly think about bench press these days
Looking good! Got a question about strengthening at the wrist/forearm training. Ive ben getting some discomfort in supinated positions curling, doing chinups and wrist curls. What solutions do you see for this?
For pseudo planche, I'd slightly externally rotate the hands if you feel pain in the wrist, to avoid bending it more than 90°
Solid info bro. These are all things that took me 15 years to discover.
Could you do a similar video for back and legs?
You are not wrong, I grew big really quick doing the quick motions, it pumps blood to the chest and helps you do more reps, you feel the pump instantly.
The best overhead extension for triceps