5 Push Up Variations for INSANE Size, Strength, & Explosiveness (CHISELED CHEST!)
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- Опубліковано 10 лип 2024
- Here are 5 push up variations that will take your upper body size, strength, and explosiveness to the next level!
I use the Kensui Fitness weight vest to load my push ups
kensuifitness.com/?ref=enkiri
If you find the video helpful or informative please remember to like, comment, and subscribe!
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TIMESTAMPS
0:00 Intro
0:14 Variation 1
1:27 Variation 2
3:13 Variation 3
4:35 Variation 4
6:23 Variation 5
7:47 Honorable mention!
9:07 Please like, comment, & subscribe!
#pushup #calisthenics #chestworkout #chestworkoutformass #chestday #calisthenicsvsbodybulding #weightedcalisthenics #pushups #weightedpushups #upperbodyworkout #upperbodytraining #upperbody #upperbodyworkouts #tricepsworkout #shoulderworkout #enkirielitefitness - Розваги
I know this is probably said a lot on UA-cam, but you seriously have to be THE most underrated athletic and fitness content creator on this platform. I can't believe you have so few subscribers. Once I build up my strength just a bit more I will be purchasing one of your programs. You rock.
Thank you!
Wow this video gives many so many goals to go for after I master regular pushups.
Great content as always 🎉 thx
Happy new year big man
super good. thanks for this
Great video I was doing alot of pushup last year but I've let slip out of my routine. But this video has made think in need to get them back in 👍👍👍👍👍
gem of a video! thanks for making this
I hope it helps ya!
Most underrated fitness Chanel 💪
Hey Forest of the wolves Gym,I was suffering from Forearm tendinitis after doing pull ups everyday to failure.Saw your video on tendinitis and started implementing the same and after 2 months my pain has almost vanished.Thanks A TON!!!!!
Pushups are the manmakers, super underrated for advanced fitness, and even intermediate for that matter.
The Kensui vest is nice. I had trouble with the plates sliding around so I got one.
Good stuff big dawg
thanks dude!
Great video, many bodyweigth exercises are great at any age and level!
agreed!
After watching a video you did about them, I started using push ups (to target the upper pecs) and i get no shoulder pain and they feel damn good too!
Just like squats, my past out of shape self and me now hate pushups but that feeling of doing a push-up with a plate for the first time you just can’t compare
Please Alec , do a video on the atg dip as well! King of all dips!
When it comes to the push-up, we should give credit to Vince Gironda and the aka fulcrum push up
That kensui weight vest is a real game changer. I love doing weighted push ups with it
Hey, man, I was considering adding that to my gym tool box and wanted to know what you thought about it. I was looking to use it for back extensions, ghrs, pushups and maybe some box jumps. I'm very strong on back extensions and ghrs and loading is becoming an issue for me on those. Did you get the max version that can be loaded up to 300 pounds? I was honestly leaning towards the middle of the road one that goes up to 150 pounds, I really don't see how I'd be needing more than that and it's about $100 cheaper.
Imma get in the hybrid athlete style of training! Looking forward to gaining muscle, speed, explosiveness, stamina and of course, strength!
I love your open minded exercise choices!
Thank you sir! I hope you found the video helpful.
@@EnkiriElite I always get good nuggets of wisdom from you!
been enjoying archer pushups after a long time of not doing them. theyre really good on rings. checked recently and was able to do a few one armed pushups. i think the raw strength was there but the coordination needed practice.
thnx bro
Have you tried doing weighted ring push ups? They make my chest sore for 3 days.
Love that vest. Any tips though on getting it on and off with a 45 on the back?
Try a deficit push up with cable resistance attached to a belt or something like that attached right below your chest.
I’m guessing you gotta get right up on some boxes or benches to do this? Otherwise the cable is gonna hit you in the body or face depending what way you’re facing?
Very good idea though provided the space and equipment is available at the time you’re training. I’m gonna give this a go provided afore mentioned space and gear is available next time I train push. Putting plates on my back is fukn annoying.
Sir, I admire u a lotttttt and your work tooo. I also want to open a youtube channel but isn't comfortable in front of camera. Do you have any tips about that? P. S one day I'll meet you in person and have a traning session together
Hey erik, do you feel like the EZ vest when strapped on tight sortve acts like a slingshot for the chest? I feel my chest a lot less when it’s tight haha was wondering your thoughts if that might be the case, sortve like a bench shirt
Rings turned out weighted pushups with a belt not vest for ultimate ROM and freedom of movement. Yes stability will be the limiting factor at first but once the stabilizers catch up to the prime movers progressive overload is just as seamless as any other variation and I would argue it bullet proofs the shoulders the most as the external rotators are challeged to a huge degree. Can also modify the angle from dips to pike pushups.
I smashed the like button, but I want to know how many sets and reps you do of these push ups, if you please.....:)
it depends on what you are using them for at the moment (and how strong you are). With many of my clients, for example, we are using a rotation of push-ups as adjunct work to the big barbell stuff right now. So their push-ups will typically be in a B or C slot in their program and the reps will be high overall.
For me, I am currently using them as primary work in place of barbell exercises, so they are in the A and B slots in my workouts. I am using a mix of heavy, moderate, and light work, and doing more sets than I prescribe for most of my clients.
Part of what determines this is having access to good loading methods. If you want to use the push-up as a primary strength and hypertrophy movement then you need a good way to progressively load it, otherwise, its; best served in a more adjunct role. The kensui vest has been working pretty well for me overall as a way of incrementally loading my push-ups.
A+
Damn, I feel like you literally maxxed out what your body can do.
You should be Batman bro.
I remember getting into an argument with mario rios because he said weighted push ups suck. Made no sense, he just complained about the moment arm or some bullshit
What do you think about ring pushups
Man, because I workout from home and I suffer from sternum pain with dips, the only pressing movement I'm doing right now are weighted, deadstop push-ups. These are amazing. Love them. When I max out my available weights, I'll be switching to weighted ring push-ups for the stability and hypertrophy benefits, as well as getting more out of less weight.
What do you currently use for loading your push-ups? I hit 4 reps last night on max ROM deficit push-up, with a 4 second pause on each rep using 100lbs on the Kensui vest. Having access to something like that really opens up your options and makes push-ups 10000x better than benching imo.
@@EnkiriElite Right now I have a spotter holding a 20 kilo water jug on my back. It doesn't impede my scapular movement at all and it is quite stable if is being held by a spotter or helper. As I'm close to reaching 12 reps with it, I'll be transitioning with Ring Push-ups with less weight to get more out of less, as well as using the rings to improve my range of motion, potentially my sternum's capacity to extreme ROMS and my stability.
I have planned to buy a bunch of plates and a bar instead of a Kensui vest, as I want to introduce Squats, Good Mornings, Bent-over rows and potentially olympic lifts to my training.
Thank you for answering!
I love doing pushups, but after a couple of sets, my head always feels heavy, as if there's too much pressure. It's fine during every other exercise, but when my head dips too low, it feels uncomfortable. I don't think my breathing is that bad, though xD
Hi alec in your opinion what's the best variation to blow up the lower chest.
Nothing against doing variations of the same thing, personally I will be building up to incline deficit pushups and then add weight.
Returning to your conjugate program for the new year, to smash the front squats. Thanks!
hey alec, just got a training related question:
How would you go about programming the olympic lifts 1x a week each. Right now I can only do snatches once a week and clean and jerks once a week (I train for strongman), so how should I program them for maximum results?
3 sets of 3, 3 times a week. Never miss a lift.
do you recommend the kensui vest for pushups? im working ring push-ups, and i just use my belt on the loosest rung to hold the weights in place, but it is kind of a pain
I like it and it gets the job done well. There are a few adjustments you have to make to get the most out of it (for example, I recently built new blocks so I could elevate myself for max ROM push-ups and not having the front loading plate hit the ground). But once you figure out that sort of thing it's hard to beat having an adjustable loading vest like that. I looked on the market for competitors and couldn't find anything equivalent to it even after using the Kensui vest for 3 years now.
I'll have to give these a try. Looking for some pressing movement variations. Awesome content.
I've been playing around with a variation I "discovered" that I can only describe as a pushup version of a JM press (not sure if there's a name for it). Found and fell in love with it when I wanted to do a jm press but there was no equipment available. I basically elevate my feet slightly and then try to emulate the pressing pattern of a JM press, it's to a close grip pushup as a JM press is to a close grip bench. Was wondering if you (or anyone else in the comments) have done this variation before? I felt an insane stretch on my triceps like no other pushup variation (no surprise since the JM press is a goated tricep movement)
ive heard this called a sphinx pushup
@@penumbrium Just saw a vid, I have a different hand placement (near my collarbone) and get a much deeper stretch on my triceps such that my forearms dont collide with the floor first
currently in my program. doing them off a bar in a rack until i can do them cleanly from the floor
Do you like archers/one arm push ups? I also love ring push up for max ROM...
I still haven't tried any of those variations haha. Rings are sort of a pain imo, I tried them a few times and could never get the heights quite symmetrical. So I moved on.
Give this push up variation a try:
single arm pushup with the opposite side knee on the bench and the same side leg under the bench.
This locking with the legs will lead to a balanced perfect single arm pushup wich is brutal hard on the core too.
I hope you understand what i want to expain. Or should i send you a video?
has nothing to do with the contents of this video but what's your opinion in Unilateral Hyperextension for Posterior Chain?
lot of stress on the back of the knee, but fine if you are prepared for it. good for variation, but not as good for strength as the bilateral version.
Should your hips be shooting up like that on a plyo push up
I can muster a snarky comment, but asking for a friendly comment is outside my range of motion. I'm unapologetically not working on that mobility. Sorry, not sorry.
Snarky is fine as long as you start working on your mobility!!!
Is that kensui vest the pro or the max that your using?
This vest is from 2020. I think it predates those newer models. Bit it was the heaviest duty vest they made at that time and was supposedly rated for 225lbs.
I wonder how much carryover to flat bench press these have.
quite a bit! depends on somewhat on the execution, but you are working the same muscles through the same pattern. no reason that wouldn't carryover. I, however, think the concept of carryover to such a small range of "base" lifts is overrated!
I wonder if some of these could be mapped into inverted rows.
There are less good options for inverted rows overall, imo (compared to push ups I mean), but you can still get enough variety with them. Main problem with them is loading is just kind of annoying in general, even with a vest. I typically stick to body weight these days for inverted rows and just spam volume.
Which version of the Kensui vest are you using the EZ PRO or EZ MAX?
EZ lite
I think it's the pro version 1. I've had it for 3 years now. I remember the weight rating is 225lbs. But I think the specs on the newer v2 models are different
Ever do weighted handstand pushups and planche pushups with a weighted vest? I think you are strong enough to do it considering you bench press double bodyweight and standing strict ohp over your bodyweight. Will watch video when the time comes but I will like it and add to playlist. As for the Instagram message I wrote. It was nasty and mean spirited but it was directed towards that human being not you. She or he was a traitor. Left me when I was no longer someone and I showed that person love in the strength community when most people who was elite ignored that person. Anyway.
Everyone has a floor....no excuses
😀
I've found myself kind of confused about why overhead barbell bess is called "military press". I live in Ukraine and all I see in military strength exams are push-ups, pull-ups and sit-ups (sometimes bodyweight squats). Go figure🤷♂ The military also places more emphasis on how many reps of those exercises you can do rather than how much weight you can push or pull. To be honest, Enkiri would have been qualified as a spec ops operator or an elite stormtrooper judging by his feats of strength and athletics.
its called a military press because its performed with strict form. other ohp variations often use leg drive
I added a few sets of push ups to my upper body routine and my chest absolutely blew up and my bench Press now shoot up from the bottom. I can't believe how such a simple exercise still works so well even after lifting for 10 years! I Super set it with Rows or pull ups and get the most crazy pump. I highly recommend trying it
Hanuman Dand the best Dand
.
No pecs no sex
Just bench
I'd rather not
But Alec you’re going to tear your pecs and get shoulder cancer! Oh and how about another challenge? 500 lb deadlift for reps all dead stop. I pull conventional but any style is fine.
I am honestly not sure if I can pull 500 for more than one rep right now lol I haven't deadlifted in a few years
@@EnkiriElite Pish posh poppycock… Im good for maybe 3 rn
Ive been running weight dips and pushups for a while now since I stopped benching and my shoulders have blown up in size for some reason 😂 even though my shoulder training is the same.
Yeah I always feel my middle delts a lot during weighted push ups, especially deficit. They’re bad ass
Hell yea same it always says they don’t get worked during push ups but I get more of a sore shoulder pump from push ups then with OhP or side raises haha
@@noalane3626 yea I have been doing the same lateral and rear delt work with the same volume and intensity but adding in dips in particular blew them up.
@@RICHFRVR well they do call dips the squat of the upper body bro!