30 Down Pushup Workout (It's Not Easy!!)
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- Опубліковано 21 вер 2024
- This prisoner style pushup workout will DESTROY your pecs, triceps, and shoulders. The pump + fatigue will be out of this world, and you'll barely be able to move at the end. Start with 30 down with a minute of rest between sets, and improve over time by increasing the sets while lowering the resting time. You can also track & surpass how long it takes to complete this workout.
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Disclaimer: AlphaDestiny 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. AlphaDestiny 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 death.
I love how you have a home gym with equipment and you choose to do calisthenics to help your audience in this situation. Keep it up Alex!
absolutely agreed. that is so respectable and honorable. made me like him more. and we have had our disagreements in the past
Tokiita yea understandable but he’s actually dabbled with calisthenics for awhile too
Before quarantine push ups were “only ~65% BW therefore ineffective”. Now we’re quarantined, people finally appreciate push ups as a serious exercise. Keep preaching the good stuff.
Facts Daniel!! And thank you, will do.
AlphaDestiny My man.
Push ups are as difficult as you make them. If your standard form becomes too easy there are a thousand ways to make it more difficult.
@@momatotsosrorudodi weighted
Blyatimir Putin not just weighted. Just do regular push ups but paused at the bottom and with retracted shoulder blades at the top, you’ll get 30 reps MAX
Man everyone is rediscovering the magic of push ups during this quarantine, hope it sticks around
True that bro, and I hope so too!
One of the most underrated exercises ever when performed correctly
I already do it for 3 years and still sucks at it lmao
When quarantine started I could do around 30 in one go now I'm able to do 60. Progress is good so far
Magical shoulder destroyer :(
The only positive of the quarantine are that I now recognise the effectiveness of calisthenics
There's always a positive in times of crisis, glad you found the power of calisthenics
The idiots in my city closed down all calisthenics parks.
Lots of positives.
@@upgradeiself1603 you can do it at home...
@@waywayi8013 nah man, its different to hit the bars. I can tell you, the more you advance in calisthenics, the more the bar parks will feel like a part of you
if Anyone is wondering, the total push-ups are: 465!!!!!
Thats insaine man!!
Thanks I was wondering how much it would Be
In jail we’d just knockout an extra 35 to make it 500
I do 500 every over there day
@@dm7744true that 35 down
This comment doesn’t have anything to do with This video, but I just wanna say Alex, I hope more of the younger generation find your channel instead of listening to bs advice from from all these famous Instagram models like vshredz. I’m glad I found your channel many years ago and trusted what u had to say, now I didn’t follow any of your programs but I implemented many of the key movements u push for such as the rack pull above the knee, neck curls and power shrugs into my program which I’ve been following for almost a year now and you’ve helped me build the most unnatural looking natural physique possible. Love dude
I have done your 30 down for squats once and 500 push ups twice now and my gf said why don't you try 30 down pushups? Hour later you upload this! 👍
Wheres the 30 km run?
How long did you complete your 500 push ups? I couldn’t even complete mine
I have been doing interval sprints instead of long distance
@@ajack3526 it took me 1h 24 form started to go a bit off towards the end, it's my first time doing calisthenics but have been in the gym now for about 1 1/2 years so far doing weights and some cardio so that helped alot with the 500 👍
Guys who says push up aren’t effective should do 500 per day and then come back after a month
Word bro
Absolutely brutal training style 🔥
I am 32, and for years I was out of shape. I started following this Gifted and hardworking young man, and now im bigger and stronger then in my 20's. I wanted to say thanks, and I will be buying your book and program soon.
Just finished this 30 down workout with 1 minute rest intervals. At 15 reps down reduced the rest to 45-30 seconds. Loved it!
Did your pecs get sore for days? xD
You're a beast for doing it FULL RANGE. I'm an endurance athlete and i use Prisoner Form, so my reps are shorter than yours, but i managed to do a 50 down Push Up Workout,and it's crazy
Luca State of Mind Are u even human 😂
50 down wtf. I couldnt even do that with squats. Made it to 28 and was damn sore for 2 weeks lol.
nai nai its still highly effective
@nai nai being fast means being explosive.
@nai nai you're a moron
I’m glad you referenced ilyas. I’ve been following him for a while and he’s the real deal!
I've been doing this about 3 times a week with 20 down instead and I have never seen gains develop so fast
Iv started on 15 but I want to reach 20 in a few weeks
Do you think I can do it everyday? If I were to do 20 down
@@kxr_s NOO.
That’s still 200+ push-ups
💪
I tried this but did 20 instead since I’m still a novice. The fatigue level on this is crazy
ThisManlyGuy you’re on your way man keep it up
How long did it take you ?
How were your gains?
did you keep doing it ? I've started at 24 i'm currently plateauing at 29
Try changing the variation or adding weight
I've gotten stronger than ever on my dips, pullups and push ups, can't wait till the gym opens up to see the carryover
What's your reps sets and rest times?
my pushups were lagging before coronavirus, now smashing them. gonna try this one today
holy shit this is a lot harder than the 30 down squats, damn! 136 to go
made it but I can hardly lift my arms, fuck. what a workout. the aftermath is gonna be worse than the wheels last week
Doing this shit since the quarantine has already upped my bench. Was at 215 before now at 225. All thanks to your push-up workouts bro. Can’t wait to see the new max after this shit is over.
How much do you weigh?and can you handle a 45 down or are you somewhere between 30 and 40?
I Wonder how much being able to do a 50 down would carryover to bench
It’s crazy I never knew how effective pushups were till I started doing them all the way down and Slow
Yet another fitness banga. Just got through this and at 15 down had to go knee pushups all the way. Yes it’s that insane. Will make this a weekly thing for me. Super tough but really enjoyed grinding it out. And for anyone out there who is like “Oh 30 down ain’t nothing”. Throw a weighted vest on and there’s your progressive overload. Thx again Alex. All these vids are extremely refreshing and simple.
I just did it and I've got a super pump all across my upper body, even in my back a bit because of stabilisation. Took me 35 minutes but I can definitely try and reduce this time over lockdown and maybe even introduce a 10 down as a pump/warm up when I start going to the gym again
I started with 40 and realized at set 5 im fucking stupid
nah that’s different 😭💀
I love doing the normal close grip pushups mixed with a wide grip position for certain number of sets. The wide grip also hits the lower pecs pretty good and shoulders too.
Back at it again to show gratitude for your frequent content brother ❤️
Much love brother, I'm always happy to give you guys this content!
Been doing these on facetime with a friend who i'd usually train with. We've done 30 down twice for press up, once for squats and once for core. Not to be underestimated
FaceTime gains, not to be underestimated indeed 💪🏻
Alex, I did the 30 down squat workout today. I am tired as hell now. But the feeling was great when it got over, I think my legs are gonna be sore for the next 3-4 days. Thanks a ton. Yeah, will give this 30 down push up workout a shot tomorrow. Thanks once again. :) :) Love from India. :)
These calisthenics workouts are killer. This one just crushed me in the best way possible.
I tried 15 down a few days ago. Slowed down on the eccentric portion when I was at 10 reps below to compensate for the low reps. It's the best I can do for now as I've gotten pretty fat during this quarantine period.
Do 16 next time.
Iv been implementing these prison style work outs for my squat,handstand plus push up and it's been the most effective work outs Iv ever experienced thank you so much Alex for all the real raw advice nothing but love from me brother.
did you grow quads?
you sir are completely insane. also at this point in my training journey you are my main source of inspiration. god bless you magnificent beast.
Gym guys during quarantine be like: I'm gonna lose my gains now gyms are closed.
Alpha destiny uploads they be like: Not all heroes where capes.
Great content as always man.💪💪💪
Also Ilyas Neal from problem child fitness who you referenced is 49 years old and he trains like a beast.
Dean Fillery I mean all you can do now is just maintain as much muscle as you can during quarantine. But as a guy (me) who’s been in the gym For over 5 years consistently, you won’t keep growing muscle anymore with this home workouts, but better than not workout at all , it’s good for pump and maintain some mass
You're not wrong there. These prison style workouts I've done for a while now have helped me a lot but when I was just lifting weights I had a lot more size than now but wasn't as fit as I am now though. But these workouts have helped me gain some size though.
Been doing push ups for half an hour before my actual chest home workout since quarantine started definitely brings me back to my old high school days. I'm enjoying the pump too
This is already tough as it is. Imagine doing this with bands to up the intensity. The push up has become one of my favorite movements along with the pull up.
Another great quarantine edition thanks Alex. As someone who is training for the military I greatly appreciate these type of workouts.
Thank you so much my man! This is an awesome routine that I for sure will start doing everyday along with my pull ups and squats
This same set up has legit how I've massed up over the years. I just apply it to dips, weighted pull ups, legit just the basics. I planned to compete in bodybuilding this year but unfortunately due to covid the comp was cancelled. But crazy to think one could achieve a bodybuilder physique with calisthenics alone.
Oh and thank you for the entertaining videos btw bro!!
What’s your workout like bro?
Everytime I'm feeling lazy to workout (either at the gym in the past or now at home), I watch Alphadestiny and it is an instant motivation. Now laying on my bed watching UA-cam random videos, stumbled on this video, I'm immediately getting my ass off and do a full body workout with dumbbells.
I found that guy you mentioned, Ilyaz and the guy has a crazy physique at 49 years old! I tried 30 down pushups and failed my first attempt, but I tried it again after resting 5 days and nailed it. But there is still a lot of room for improvement in terms of getting my time down. Also I utilized some rest-pause for some of the sets that I couldn't get through all in one go. Crazy workout and a good sense of accomplishment to fail at something the first time, and then come back and succeed.
Hey man I just wanted to say that I tried the 20 down pushup workout and I made it through. It was rough though, I'm not gonna lie. It's crazy how every set had just about the same level of intensity, I felt. I did it with 1 minute rest intervals and it only took me a little over 30 minutes. Thank you for doing these videos. You are a great inspiration, especially during this quarantine. Thanks a lot man!!
Alex I just did 20 down on rings, set 4 inches from ground. My chest, shoulders and arms are numb
Sounds badass Daniel
Rings?
I hope you’re alive bro
Can't lie, legit started doing high volume BW Rows, Prison Style Squats and various dip and push-up variations and honestly the pump is insane and my physique is just blowing up. Thanks Alex!
This is what my chest workout has consisted of since quarantine. I just called it doing a shit ton of pushups. And I do it on chairs. U can go way deeper. Try chairs, your feet on one chair, and your arms on the other. So 3 chairs
This is my go to for a nice pump.
I do them in different hand positions and Add +35 for an even 500. I usually add 100 2pump burpees shortly after as well. No joke! 💪 Great content
We need a pullup workout like this
20 down pull up workout maybe?
@@BBB-mb8uw depends how many max u can do, if ur max is 30 do 25 down. if your max is 20 do 18 down, 15 max do 12 down.
@@BBB-mb8uw 20 down to 1 pull ups is no joke man. I've been doing this by super setting with push ups. So whatever number of pull ups I do I would do the same number of push ups as well. Its brutal but effective.
inverted rows would be perfect for this
I used to underestimating pushups, but after this Quarantine and seeing the effects it made on me, no more baby.
I tried this out and it took me close to 2 hours ... couldn’t get a set done in one go after the first set so I just rested and waited till I can complete the reps and then move on to the next set ... unbelievable hard workout but really really effective ... I have a video on my channel for those who wanna see it 💪🏼💪🏼💪🏼😬 I did cut the video to 15mim but the whole workout took me around 2 hours . Thanks Alex for sharing this with us 👌🏼👍👍
Simple and effective
I did 20 down push ups with 15 second rest. Needless to say it was a humbling experience. My rear delts worked more than my damn chest.
I felt the same thing its like doing push ups for the rear delts lol but with 20 down
you can even do this for pull ups/chin ups and dips, makes different ways training at home fun instead of doing the normal sets and reps.
TrillzMMA most people just got the floor and some dumbbells to workout. They don’t have no pull up bar or dip bar.
Yea it feels more fun than the reps and set training
Did this for the first time yesterday. Can confirm today that my chest and triceps are destroyed. I lift 5x a week and have been lifting for 5+ years and have good numbers for SBD, never in my life have I experienced this much soreness is my arms and chest
20 down with jump squats, twice over. Loving the x down variations
I did 50 down squats yesterday. Thanks for your content brother.
Love from India
1275 reps
30+29+28+27+26+25+24+23+22+21+20+19+18+17+16+15+14+13+12+11+10+9+8+7+6+5+4+3+2+1= 465 push-ups. However long it takes you, if you can complete this workout you will feel the burn and you will feel great at the end. Thank you for this Alex💪💪
I tried these after the 30 squat down, not gonna lie, I couldn't do it, I had to go down to knee push-ups at about 23
Mel Mancheno the metabolic stress these high volume workouts create is unreal
All good bro, it really is difficult. We all gotta start somewhere
Mate I just started out on my knees
I did it a couple of days ago after not training legs for like 4 weeks. Can still barely walk
Fancy do a 50 down that’s 1000 pushups
Push ups ,body weight squats,pull ups,dips,all high volume and walk for 45 min a day 💪🏻
My chest was so pumped and 2 days later still minor DOMS this workout is serious shit
Fucking sick bro!!!💪🏼💪🏼
I do something not too dissimilar. I simply to 10 sets, 1 minute rest, 2-3 times a week.. It takes about 15 minutes and it's quite easy calculate your total reps. Started around 10x22 or something and added a rep per set every time. Doing around 10x36 now.
Thank you so much for this! Started with 21 reps hardest workout i've ever done but love it so much. Must admit was forced to continue to do reps with my knees on the ground pretty quickly. But anyways crazy PUMP!
I remember when I first started lifting me and my lifting partner would do something similar to this with a deck of cards. You would pull from the deck and whatever number you got was the amount of pushups you did. You would go back and forth until the deck of cards was gone. Chest was insanely sore the next day. 👍
I remember doing 18 down cuz i read thats what David Goggins made Jesse Itzler do when he was training him and that KILEDDDD. 30 down is very impressive!
Major respect, love it
I will start with 20 down, who else?🤚🏻
Yeah me too man 😂😂😂
Bikechanic bamonos acer el push ups
17 :/
here wit u
25
The shorter the range the greater the tension 🔥💯
Quarantine has definitely made some of us more motivated to be productive in this time instead of wasting away doing nothing and this video certainly helps with it
Thanks Alex
One secret about all these prison workouts is consistency.
This is basically just Volume, its a nice way to organize it, but in the end its 465 Push ups, i dont think it does matter how many sets it takes you to get there
Gyms closed down again in my state. Thanks for all the tips Alex. I leveled this workout up to 30 down burpees. Killer
30 down pull ups!!!
It would take a serious beast to complete that one!!
I do this workout but i use the prefect push up hand things , or i just use two dunbbells to do your push ups with its better on your wrist and gives you more of a stretch in the chest and its way harder, and i swear you get some killer results
Bro I just did 20 down push up yesterday.. Will definitely try the 30 down..Your timing is just crazy Man..huge fan of yours.💪
Its nice to seeing succesful brahs. Good job Alex
How many days a week do you recommend doing 30 down workouts
If anybody got wrist problems use knuckle push ups, I promise it’ll be way harder
Yeah bro my right wrist hurst sometimes from doing push-ups. Idk what happend to it, but i like knuckle push ups altough i find it just a little bit more challenging
Show everyone the power of planche push ups next also curious your opinion of weighted dips and full planche push ups carryover to bench
Tried this but with a 25-down version first. Man by 12 my chest and arms were crying.
Era- Enae Volare Mezzo -remix , some final boss music for your home calisthenic routines gets me pumped every time !
That yakuza 0 soundtrack really give that push
My buddy, who is the most jacked guy I know (benches 405 casually), has always preached pushups and GTG. He does sets of 100-200 reps when he cant get to the gym
What is GTG?
@@arthurrobinson4644 Greasing the Groove
@@michal_a_witek GTG training is seriously underrated man. This method helped me do squats in sets of 100 reps. It took my push up game up a considerable amount as well.
I do 200 push ups too during my upper body day.
You should try it like this: 30 push ups rest 30, 29 push ups rest 29 rest time matches the reps
Prisoners do the basic pushups and bodyweight rows/pullups for really high volymes and they get bigger and stronger than most guys at any given gym will ever be in a small cage with a diet that is made to try to keep them weak enough for the guards to handle them (low protein, high saturated fat, high carb diet). They buy more protein from comissary to get enough for the day and they train to survive. Some prisoners do their reps throughout the day (the strongest and the biggest do well over a thousand reps for pushups, some do 1500). Some do their reps in one training session. Most guys will do a rep sceme called the ”Down” workouts. For example ”30 down” means 465 pushups done like-> 30,29,28,27…..1,0. This workout will get you big through high volyme and short rest time (30-60 seconds). There are some monsters in prison that can do 50 DOWN workouts! Imagine not only how big and strong but also how fit aerobically his body has to be to complete something like this, not only that but the mental strenght this takes makes these guys seem all the more terrifying. Also there is one thing to say about gaining muscle and strenght with bodyweight and it is the fact that if your natural bodyweight is decent (you actually are not some skinny bit*h in an untrained state) you will have way more size and strenght potential with the basic pushup since you are not as strong relative to your own bodyweight compared to some 50 kg dude that never works out but for some reason always made it the furthest on the school P.E. tests.
The reason this myth of ”bodyweight does not build muscle” is proported in the fitness industry is because if people knew all this, gyms would have far less clients buying memberships. If people knew that 35 reps is scientifically proven to build just as much muscle as 5 reps as long as the set is taken atleast 3 reps shy of failure people would actually do home training and this is partly the reason for the conventional ”anything over 15 reps builds only endurance” dogmatic thinking. One reason more is individual psychological weakness. The reason some of you refuse to accept that building a big, strong but also a cabable body (fighting endurance wise) using a cold hard concrete floor is possible because you think that you could never have the mental strenght to make it happen and therefore you make it a reality for yourself by limiting yourself. One thing you have to realize and accept is that some men killed that inner bi*ch that bent YOU over and fuc*ed you up the a$$. Some of us took it by the throat, looked in its eyes and strangled it till it drew breath no longer and got on the fuc*ing floor.
POSTERIOR CHAIN WITH BODYWEIGHT PLS
Try Nordic leg curls
I highly recommend to everyone, do this WITOUT music. Its way fucking harder, its way more challenging, and really good mental exercise also.
I fuckin love this workout. It's very straining especially at first but with consistency it gets better💪
I've done 38 Down squats... It was great.
Dude... You killed My Pecs
That is 465 pushups in 30 minutes (assuming one set per minute). This means your first 300 pushups are done in the first 12 minutes, and the last 165 are done in the last 18 minutes.
Great video bro
What do you think about a 30 down workout but reversed? Would it still have the same benefits, since it's considerably easier imo?
Looking good bro 💪💯
Only people who don’t work out think this is easy . They’re the ones who are quick to judge everyone .
True that bro
Hey Alex. Keep the prison workouts coming. Too good. You should check Iron wolf too. He does prison style burpee workouts.
Prison style burpees? Damn sounds like my worse nightmare haha
Check his channel that dude is like fatigue resistant he's a marine.
I have benched 305 lbs at 185 bodyweight which is not novice. 20 down is ridiculously intense for me. 30 down is very advanced in terms of push up training.
Alex, if you make a calisthenics/ bodyweight training program. I'd totally buy it, just saying lol
Like these workout ideas. Thank you. Keep doing them
I’ve did these after covid 💀💀 i started to make working out a lifestyle choice 😂💯
I've never heard of this but I remember sophomore year of high school I did a similar workout with dips but instead I would drop it by 2 reps every set and it was killer!
Did 2 days ago the 30 down squat workout. Very good pump. Finished it in 40 min. I'll try this with push-ups this week. RIP chest/shoulders/triceps..
Killer workout, I love it.
Dudeee
Love your quality content