People don't believe me when I say I've grown my upper body with pushups and pullups. We've all been conditioned into thinking exercise needs to be so complicated and effortful. The kboges approach gives me everything I've wanted out of exercise in a simple, elegant and sustainable way. Thanks!
100%. I think people are too busy thinking about what the most powerful exercise is when in reality you need simple things, done well, done consistently, and results will come. Keep it up, brother!
True man. There's a lot of paralysis by analysis these days when it comes to working out. I used to spend a lot of time trying to find or come up with an 'optimal' program when it was muuuuch simpler than that. I went back to where I started, the good ol' basic bodyweight movements thanks to discovering this channel during the pandemic.
It’s weird how some people do not look like they train at all, until the shirt comes off. This guy is lean for sure. Great stuff. I’m going to try the bear crawl today !
HAHAH totally😂 I'm very average size and if I'm wearing a shirt, I look very average. I don't think I have some insane physique or anything, but I don't look like I train unless I have my shirt off.
Your videos are fantastic. I love how you get right to the point and show footage of yourself doing the exercises while you're explaining them. You don't add a bunch of stuff that's completely unrelated to what you're discussing...such as what you did over the weekend or that your sister just bought a new Rav4. Keep up the good work.
Hahaha! Thanks Jeff. Much appreciated. It has taken me a while to find my "voice" on these, but I' always tried to keep it concise. I'm getting better at it as I do it more.
Your exercises have changed my life man. I've not been able to access a gym frequently, or really at all, so my physique fell into disrepair. Every time I tried exercising, I hurt myself. It really took a toll on me. Finally, once my mindset changed, I started applying myself to elementary exercises, and the results were awesome. Then, I started amping up my workout, and trying more advanced and exotic movements that I found on youtube, many of them from your channel, and the results have been life-changing! I'm fitter than ever, and my physique is experiencing manifold changes! God bless man! You're out here changing lives.
You open my eyes about a natural strength development. I makes absolut sense. We don't need weights. The push up, pull up and squat are very save and with higher reps enough stimulation for a perfekt body!!! Thank you K boges fore your good example and for sharing.
Thanks Marcus! I'm glad you are enjoying the content. I think people forget that bodybuilders have been using higher reps for like a century to build great physiques. A lot of old time strongmen talked about using light exercises and working on mind/muscle connection to build muscle. The point is, lot's of things can work and we definitely do not have to lift heavy to build a healthy, capable, and athletic looking physique!
@@Kboges Thank YOU. I play with grease the groove for a year now from Pavel's Naked Warrior program. I like it very much and my shoulder loves it to, i had problems in the past with the shoulder from overtraining (a classical beginner mistake). I could not gain any muscle before GtG. You know Pavel, no more than 5 Reps! I'm so exited to experiment with higher Rep's. It make things also easier, the progress from 5 Diamant push up's to Dip's is hart but when you jump from lets say 15 GtG Diamant push up's to Dip's is easier for sure. Thank you again. You are one of my biggest role model!
The modified push-up has become one of my favorite pushing exercises. I use yoga blocks, which can be found at my gym, home, and girlfriend's house; so it's incredibly accessible. And it feels great. Funny, but my push-up count was cut in half when I found this channel and started really focusing on quality. And doing modified push-ups have cut my count in half again!
I just did these exercises today wearing a 20 lb weighted vest! And I do go to the gym and do barbell and dumbbell training but I feel that these different push-up variations really can't be duplicated! During the lockdown weighted calisthenics were definitely my go-to to stay in shape!
Doesnt have to only be during the lock down. Too many people think the gym is the only way to build a physique. No, marketing is what convinces people to go to the gym when, in most cases, it is just a waste of money.
I'm about to hit 50 and need to get back into regular training after a good few years neglecting my physique. Your channel is motivating me to do some good exercise
Your bodyfat % is really impressive, do you feel energetic while being so low on bf? I really like the "short to the point" format of your videos, thank you for your channel!
In that pic I was nearing the limit of what I can tolerate. Then I get sleep and energy problems. I usually stay between 10 and 12% but that was probably closer to 9%. Not sustainable for me to be that low. Fun to do every once in a while though.
@@Kboges Do you think the value of getting getting to sub 15% bodyfat is worth the effort? Would you agree that 20% body fat is healthy as long as a very good fitness and musculature is acquired?
I have a very fast metabolism and am bulking up with healthy calories. If I am accumulating fat around the stomach, does that mean I have to lift heavier or more often?
@@iamillasfuck If you are getting fat too fast, it means you are eating too much compared to your activity level. Either eat less or introduce some light cardio to burn more calories and get your heart healthier.
These videos are seriously a goldmine! Question for you: are pike push-ups considered an accessory movement or could you count them as a main push variation? Thanks in advance!
@@Kboges appreciate the response! To follow up, would you do pikes pushups as a single finisher set after one of the lighter days then? Or should it be used several times a week? Just thinking about how organize it. Thanks again Kyle!
Love your content and your personality, you've more than earned a sub today my friend! Keep going and you will definitely get big in the fitness industry. We're all gonna make it brah!
Did these type of press ups in my routine every 2nd day for 6 months or so and I have to admit they did more damage than good. I am a 51 year old man and although at first it did seem to give me better aesthetics in the long run it gave me a lot of middle back pain. I have avoided them for the last 6 months and the middle back pain has completely gone. This is just my experience but it definitely was causing this pain so for me it wasn’t any good. Since then I have found that if I do normal, elevated and diamond push ups etc but do less reps and do them much slower and with good form usually slow down and explosive back up that this is a far better way to get an aesthetically pleasing result. Noticing bicep and pec muscle growth within weeks. Was unsure wether to post this as it’s not a criticism of your channel which is undoubtedly good, but just my experience and if it maybe helps someone else then I thought I should.
Maybe you need to work on your core more? If your back is arching, and you're not using your core strenght, that might affect your back. Not a pro, just an idea :)
Absolutely love your content man. Your physique is perfection, and you speak so eloquently. You should narrate audiobooks! Haha . Going to get your programs.
great content, thank you! I've been working out on my own consistently for about the last 5 years, and you're teaching me some great new techniques, so thank you!
i have been learning so much from you Mr. Boges. Thank you. absolutely love the bear crawl. shoulder chest workout fantastic!! cheers. subscribed and look for all your videos. cheers
Great content! I love how hard you encourage us to work but with the knowledge that movements must not add unnecessary strain to joints and risk of injury
I feel you should have emphasized the use of rings for this variation. The rings allow even more range of motion at the top because you can turn out your rings to fully extend the tricep and adduct the rings to fully contract the chest. Great videos, love the series.
I love your channel and what you do / promote. Its fantastic and a source of info i wish i had when i was younger. However, im not doing thousands of push ups, squats etc with infinite variations just to look like a guy who goes to the gym 3-4 times a week. I rode that train and will never ride it again. To each his own
Lookin good man. I love Ring Push-ups and decline. Ring always hit my pecs better then anything else. I would always bring the rings together and tap them at the top kind of like a chest fly but not such a horrible stretch as you get from the dumbell version from the chest fly. Decline has been the most challenging for me. Decline is probably my favorite variation because I would struggle a ton on them. Great for burnouts.
Definitely man, ring pushups are damn amazing, because you really focus on the abduction of the chest and makes the pushup way natural since you are not restricted by the floor. I do them twice a week weighted and man even with lighter weight my chest gets really pumped and sore the next day.
Absolutely! Ring push ups as you described are amazing! I love the adduction you can get at the end. It makes it one of the most potent chest movements around no doubt. I just personally like the parallettes for the increased stability when approaching failure and/or using a weight vest.
👏🏼👏🏼👏🏼 I really need your workout plan sir the way you guide and the way I need my physique that’s exactly what you are telling.want to talk to you as soon as possible 👍🏼 thank you 😊
Thank you for sharing your knowledge. I have been binge watching your videos since I found them. Will these variations help with increasing size of deltoids? Dips and push ups are helping increase my tricep size but my deltoids are lagging behind. Thanks again!
Great question... the answer is a bit complicated. In short, yes they have the potential to grow the delts, especially the anterior delts, but the amount of growth you experience is a function of your genetics and individual anatomy in terms of levers, muscular attachments, recruitment patterns, strengths, weaknesses etc. I have clients whose shoulder blow up from just push ups and dips, and others who have to add in isolation work and still don't get the same degree of growth. How much and where you get the growth across the pressing musculature is highly individual.
This is helpful,all I need to build is my chest,and doing push-ups takes a bit of time to build the chest I was think of starting weighted pushups but leaning forward so it hits my chest hard,but when I first started working out and only did pushups my triceps got built A LOT like I haven’t trained my triceps hard and they carry my arms when I flex,and I’ve been going hard on my biceps.I have paralets too so I’ll def do this pushups for the chest.So happy I found ur channel.
Hey, thank you for all the great content. What you say makes so much sense. I do have some questions about ROM. How big of a factor do you think it is in regards to making progress in size/strength? For example, if you only did the ROM allowed by regular push-ups vs the ROM allowed by push-ups with you hands elevated, throughout your training career, do you think your development would be that much different than it is now? I am older and am naturally not that flexible. It doesn't take much ROM for me to feel a stretch. If ROM is really important then I am going to work on extending mine. If not, I will not worry about it and will focus on other factors. I got away from chasing ROM after I did a time of push-ups with my hands elevated, so I could go deeper. I hurt something under my clavicle and blamed it on the ROM. It could have just as easily been the result of too much, too soon. I then read articles that the dead hang in pull-ups and going below parallel on push-ups is hard on your rotator cuff, so have stayed away from extending the ROM. I have also experimented with partial rep push-ups (4-6 inch, upper range reps) and partial rep rows and got some really good results in size. Have you ever tried partial reps? Thanks again for your time in sharing such great information.
Great questions here! It's hard to quantify how much you get form extended ROM. It appears that extending the ROM in the stretched position is a pretty potent stimulus for growth. However, the "stretched" position is relative and will be different for different people. Keep in mind though, we are talking efficiency on a per-set basis. If you never trained with extended ROM, you would probably get to the same point in terms of hypertrophy, but I would speculate that it might take you a little longer to get there. There are a TON of dudes who make amazing progress with partials, so it can definitely work. Personally, a lot of my messaging is about efficiency. A lot of people don't have a ton of time to train and with that in mind, I usually recommend training in a way that is maximally productive on a per set basis. So, if you have 15 minutes to train, I would encourage you to move through larger ROM's rather than smaller ROM's. You get a better chance of delivering a bit more growth (how much more? who knows), but you also build and maintain your mobility through the joint, which is one of the most important components of healthy aging. I look at partial reps as useful tools that are applicable for advanced people and those looking to change of the stimulus. For your average guy/gal looking to be maximally productive with a limited amount of time, who is really just concerned about building a decent amount of muscle mass and building/maintaining mobility, I recommend prioritizing moving through as much ROM as is safe. If you decided to increase your ROM, do so very slowly! Like for a push up, elevate your hand an inch at a time, getting used to each increase by training at is for several weeks.
I have huge wrists problems from gaming for most of my youth ( my mouse hand especially) so I use wrist braces & wrap microfiber towels around the dumbbell.. it looks silly but it allows me to do push ups.
Hey Darius! I have been doing full body every day for a few years now. Upper/lower and PPL are both legit ways to train. I think each has it's pros and cons, I just prefer the advantages of full body training.
when i was younger i used to be able to do full range bar dips like a champ and i never worked out. just did it to impress people.. now im old and fat and my body is like a big fat sack of potatoes and i can only do little shoulder shrugs on the bar.. we'll get there..
oh ps i have this theory. i drink alcohol. alcohol is literally rocket fuel.. if i drink alcohol then i am fueling my body with literally rocket fuel.. therefore my workouts are rocket fueled.. ill let you know what happens.. this is my strategy and im sticking to it..
Hey K Boges, what is your opinion on dips? I understand you think the pushup is the most effective way to develop chest, shoulders and triceps. For me, dips are a supercharged pushup in a way, leading to more growth on less reps and time. Curious to hear your thoughts because I don't hear you talk about them much
I'm a big fan of dips. I don't actually think the push up is the most effective way to build the pushing musculature, I just think it's a very good way. They are scalable, loadable, easily accessible, and more widely tolerated than dips, but I think dips are amazing and if you wanted to focus on them as a primary pressing movement, you will get properly strong.
Ah man it’s pretty awesome. It’s funny because the view looks like it’s in the middle of a jungle or something but what’s wild is it’s literally in the middle of an old neighborhood in San Diego. There are lots of these palm canyons in SD, and they create like a little oasis. The front of my house is just a normal street with car traffic, but the back feels like a little escape. I’m super grateful for it and it was the only reason I got the house because other than that, it has been a nightmare due to its age. But it’s an on going renovation project, I’m just not sure if it will ever get done 😂
Good video man, I truly needed a good shoulder exercise all these other exercises need you to be on like chris heria level athlete god of calisthenics the bear walk works well thank you
Kalisthenics guys probably want a big apology. You could use those "turning pushup handles" tourniquets - and try that instead of mocking Kalisthenics. You knew that one.
to keep doing set after set after false sense your not injuring yourself: remove lactic acid COMPLETE nucleogenesis from water drink energy drink eat energy bar WHAT ELSE: THINK!@!
Does slow reps build more muscle than faster reps? Well im watching some videos that tell me that fast reps build more muscle, but im curious about ur opinion
I am concerned about full range of motion movements damaging the small rotator cuff tendons on these push ups. You look like a very fit young guy and have no issues. I've been training for 45 years and just turned 60. I have always trained with moderate or light weight about 3 days a week. But I've decided perhaps the full range of motion idea is not so good for shoulders especially. I recently watched a series of rehab videos by James Grange who has a top Physiotherapist go through all the common shoulder issues. Most are caused by using a full range of motion. Especially exercises like dumbbell flyes or cable flyes. But also any chest exercise that is stretching the shoulder back. He emphasized that you don't need to stretch your shoulders back on say.. dumbell presses. it is working the chest perfectly with a short range of motion. I remember another channel ( Scooby 1961) did dumbell presses while lying on the floor so his range of motion was quite limited. But he has a huge chest and it saved his shoulders. From my experience now I have to have a shorter range of motion on most movements like curls to protect the elbows and even side lateral raises. Might as well start young and protect your joints. Also Natural Galant Bodybuilding channel has the motto " Train the muscles not the Joints" by using a restricted range of motion. Other wise I think your training ideas are awesome.
If your tendons are not strong enough to do full range of motion, you should be doing an easier exercise or training the mobility and strength of that specific tendon
Great video Boges! I just found your channel and I love the style of your videos and training. Question, do you think that going so low in this pushup puts your shoulder joint in a compromised position and the risk of injury of doing this motion will be too high? Especially while doing many reps. Thanks!
OK... 1ST THINGS 1ST THE OBLIQUES ARE KILLER. SO MINE ARE THERE BUT NOT THAT DEF. SO BEST EXERCISE FOR THAT IF YOU HAVE A VID & MY HARDEST PART TO SHAPE IS THE FLAB ON THE SIDES OF THE CHEST & LATTS RIGHT UNDER THE ARM. BEST EXERCISE FOR THAT? THANX. I'M PRETTY LEAN, BUT CAN'T FIGURE OUT WHAT TARGETS THIS AREA BEST WITH QUICKEST RESULTS. I AM VERY WELL ROUNDED IN VARIOUS EXERCISES, BUT CAN'T FIND THAT ONE THAT TARGETS IT OR COULD BE RIGHT EXERCISE I'VE DONE NOT ENOUGH OF OR NOT ENOUGH WEIGHT. 🤷♂️
Hey Kyle. Amazing video. You convinced me to add deep pushups to my routine lol. I have an off-topic question though. Do you have a video about optimum intensity for regular workouts/hypertrophy? I checked your other videos but couldn't find anything. I'm curious how many reps you leave in reserve for different exercises.
Hey Kerem! I'm glad to hear you are going to add these in! They are legitimately hard and super productive. No joke, I think they are one of the most powerful push up variations. Pause down at the bottom, feel the stretch, then push up from a dead stop. Let me know how they work out for you. This is a very good question. To be honest, I think that for most people, most of the time, doing a normal amount of volume, who are recovering well, probably keeping most sets with 1-3 reps in reserve would work well. I really like Chris Beardsley's model of "effective reps". According to that model, basically the final 5 reps from failure can be considered "stimulating" reps, with a set to failure providing 5 stimulating reps, no matter what the rep range. This explains how just about all rep ranges stimulate the same growth provided the sets are taken to failure. Now, there is research showing that keeping a rep or two in the tank results in similar growth with less fatigue, suggesting that maybe the stimulating power of a set peaks a rep or two shy of failure, or at possibly diminishes with the final rep. With this in mind, it's probably prudent to keep a rep or so in the tank for most of your sets, with sets further from failure when you feel you need more recovery, and sets to failure occasionally if/when you feel you can set a PR. Also, not all exercises are equally fatiguing, so some exercises you may find going to failure less of an issue, while others might make you feel a bit more wiped out. Long answer I know, but I wanted to get all my thoughts down on this. I will add this to the long list of future video topics. Thank you for bringing it up ! I hope that answers your question. If not, let me know. As always, if there is anything else, just reach out and I'll help as best I can.
@@Kboges You cleared it perfectly! This makes sense because I've started to see decrease in my overall performance when I push too much. Also I really appreciate that you give detailed answers to every comment. It's amazing we get this quality of content free. Thanks!
Fantastic! Question: I don't feel my chest working with normal push-ups or incline pushups,how do I build mind muscle connection and activate my chest?
You can slow it down, pause, use isometrics, or constant tension. There are a lot of ways you can improve Mind/muscle connection. Just experiment and see what works, then run a training block focusing on that.
People don't believe me when I say I've grown my upper body with pushups and pullups. We've all been conditioned into thinking exercise needs to be so complicated and effortful.
The kboges approach gives me everything I've wanted out of exercise in a simple, elegant and sustainable way. Thanks!
100%. I think people are too busy thinking about what the most powerful exercise is when in reality you need simple things, done well, done consistently, and results will come.
Keep it up, brother!
True man. There's a lot of paralysis by analysis these days when it comes to working out. I used to spend a lot of time trying to find or come up with an 'optimal' program when it was muuuuch simpler than that. I went back to where I started, the good ol' basic bodyweight movements thanks to discovering this channel during the pandemic.
It’s weird how some people do not look like they train at all, until the shirt comes off. This guy is lean for sure. Great stuff. I’m going to try the bear crawl today !
HAHAH totally😂 I'm very average size and if I'm wearing a shirt, I look very average. I don't think I have some insane physique or anything, but I don't look like I train unless I have my shirt off.
It’s a big secret! Lol. Like Clark Kent
For the vast majority of people, unless your on gear, your gonna look fairly normal.
you are acknowledging the importance of knowing a lesson about the book and the cover - i am 47 and i still remind myself daily of this life lesson
If u are natural this happen
Your videos are fantastic. I love how you get right to the point and show footage of yourself doing the exercises while you're explaining them. You don't add a bunch of stuff that's completely unrelated to what you're discussing...such as what you did over the weekend or that your sister just bought a new Rav4. Keep up the good work.
Hahaha! Thanks Jeff. Much appreciated. It has taken me a while to find my "voice" on these, but I' always tried to keep it concise. I'm getting better at it as I do it more.
That's oddly specific
Classic rav 4 lol
@@pong6377 funny thing is his sister did just buy a RAV 4...
@@Kboges yeah bro you are a legend, keep up this way
This is probably the best training channel in yt. No bullsht, no ads, no promotions, just fcking great tips , thanks man.
I CAN listen to this guy all day! So genuine
Thanks, Dro.
We must protect K Boges at all costs 🙌🏻🙌🏻🙌🏻
😂Hahaha thanks brother!
Your exercises have changed my life man. I've not been able to access a gym frequently, or really at all, so my physique fell into disrepair. Every time I tried exercising, I hurt myself. It really took a toll on me. Finally, once my mindset changed, I started applying myself to elementary exercises, and the results were awesome. Then, I started amping up my workout, and trying more advanced and exotic movements that I found on youtube, many of them from your channel, and the results have been life-changing! I'm fitter than ever, and my physique is experiencing manifold changes! God bless man! You're out here changing lives.
You open my eyes about a natural strength development. I makes absolut sense. We don't need weights. The push up, pull up and squat are very save and with higher reps enough stimulation for a perfekt body!!! Thank you K boges fore your good example and for sharing.
Thanks Marcus! I'm glad you are enjoying the content. I think people forget that bodybuilders have been using higher reps for like a century to build great physiques. A lot of old time strongmen talked about using light exercises and working on mind/muscle connection to build muscle. The point is, lot's of things can work and we definitely do not have to lift heavy to build a healthy, capable, and athletic looking physique!
@@Kboges Thank YOU. I play with grease the groove for a year now from Pavel's Naked Warrior program. I like it very much and my shoulder loves it to, i had problems in the past with the shoulder from overtraining (a classical beginner mistake). I could not gain any muscle before GtG. You know Pavel, no more than 5 Reps! I'm so exited to experiment with higher Rep's. It make things also easier, the progress from 5 Diamant push up's to Dip's is hart but when you jump from lets say 15 GtG Diamant push up's to Dip's is easier for sure. Thank you again. You are one of my biggest role model!
@@schleifermax m
@@av_cali4958 g
@@therealmr.incredible3179 o
I think you are maybe one of the best fitness people out there. I love this kind of training and I feel it's great for longevity?
Thank you, Elliot! That's super kind and I appreciate it!
The modified push-up has become one of my favorite pushing exercises. I use yoga blocks, which can be found at my gym, home, and girlfriend's house; so it's incredibly accessible. And it feels great.
Funny, but my push-up count was cut in half when I found this channel and started really focusing on quality. And doing modified push-ups have cut my count in half again!
Sounds like you're ready to start your training journey all over again ;)
Again...This is the best physical fitness content videos (for muscularity) on UA-cam...Semper Fi young man and congratulations on your new daughter.
Thank you, Steve, and thank you for your service!🙏💪
I just did these exercises today wearing a 20 lb weighted vest! And I do go to the gym and do barbell and dumbbell training but I feel that these different push-up variations really can't be duplicated! During the lockdown weighted calisthenics were definitely my go-to to stay in shape!
Doesnt have to only be during the lock down. Too many people think the gym is the only way to build a physique. No, marketing is what convinces people to go to the gym when, in most cases, it is just a waste of money.
@@thedon9670 physique yes but muscle mass no. You need to lift weights to build muscle mass
@@mannyblackstarmike Tyson only did calisthenics. This comment is so wrong idk where else to begin
@@15jdownmike tython ith entirely incomparable to the normal perthon. Tython wath thomething elthe back then, okay?
I'm about to hit 50 and need to get back into regular training after a good few years neglecting my physique. Your channel is motivating me to do some good exercise
How are you getting on now?
@@BuddhaSunn doing yoga twice a week and body weight training in between. Lost a couple pounds and can do more squats and push ups. Feel good
These videos are brilliant. Straight to the point and helpful. No mindless waffle
Thank you, Goran!
everyday is a workout day for me
no pain no gain, always keep going
even with 37 years
Awesome Liang! Daily training is amazing. Keep it up!
Your bodyfat % is really impressive, do you feel energetic while being so low on bf? I really like the "short to the point" format of your videos, thank you for your channel!
In that pic I was nearing the limit of what I can tolerate. Then I get sleep and energy problems. I usually stay between 10 and 12% but that was probably closer to 9%. Not sustainable for me to be that low. Fun to do every once in a while though.
@@Kboges Do you think the value of getting getting to sub 15% bodyfat is worth the effort? Would you agree that 20% body fat is healthy as long as a very good fitness and musculature is acquired?
I have a very fast metabolism and am bulking up with healthy calories. If I am accumulating fat around the stomach, does that mean I have to lift heavier or more often?
@@iamillasfuck If you are getting fat too fast, it means you are eating too much compared to your activity level. Either eat less or introduce some light cardio to burn more calories and get your heart healthier.
@@iamillasfuck Same here, i can eat a building and will only gain weight in the stomach/belly region. It’s very frustrating.
These videos are seriously a goldmine! Question for you: are pike push-ups considered an accessory movement or could you count them as a main push variation? Thanks in advance!
Thanks Gabriel! For me, I treat the Pike push ups as an accessory, but they can be a main variation for sure.
@@Kboges appreciate the response! To follow up, would you do pikes pushups as a single finisher set after one of the lighter days then? Or should it be used several times a week? Just thinking about how organize it. Thanks again Kyle!
Love your content and your personality, you've more than earned a sub today my friend! Keep going and you will definitely get big in the fitness industry. We're all gonna make it brah!
So fortunate I found this channel. Great stuff.
Did these type of press ups in my routine every 2nd day for 6 months or so and I have to admit they did more damage than good. I am a 51 year old man and although at first it did seem to give me better aesthetics in the long run it gave me a lot of middle back pain. I have avoided them for the last 6 months and the middle back pain has completely gone. This is just my experience but it definitely was causing this pain so for me it wasn’t any good. Since then I have found that if I do normal, elevated and diamond push ups etc but do less reps and do them much slower and with good form usually slow down and explosive back up that this is a far better way to get an aesthetically pleasing result. Noticing bicep and pec muscle growth within weeks. Was unsure wether to post this as it’s not a criticism of your channel which is undoubtedly good, but just my experience and if it maybe helps someone else then I thought I should.
Maybe you need to work on your core more? If your back is arching, and you're not using your core strenght, that might affect your back.
Not a pro, just an idea :)
really like this video format: short, clear speech backed by visual examples and very useful information. thank you!
Thanks a lot 🫶 Your videos are a great help for me currently creating my own calisthenics training plan.
That's awesome to hear! I'm happy the content has been useful for you!
Thanks!
Thank you!
Yes! Thank you! I hate wall walks. I had a wicked lower back injury 20 years ago and wall walks murder my lower lumbar. Great alternative!
Absolutely love your content man. Your physique is perfection, and you speak so eloquently. You should narrate audiobooks! Haha . Going to get your programs.
Holymoly, another great vid. Thank you so much!
great content, thank you! I've been working out on my own consistently for about the last 5 years, and you're teaching me some great new techniques, so thank you!
A very underrated channel.
Thanks, S B!🙏
i have been learning so much from you Mr. Boges. Thank you. absolutely love the bear crawl. shoulder chest workout fantastic!! cheers. subscribed and look for all your videos. cheers
You’ve opened up my eyes, I’ve always done weights and it doesn’t seem natural to me
I’ve been doing these for a few weeks with yoga blocks stood on end with great results.
That’s a great way to go!
Finally a good good calisthenics channel
Thanks Doc!
Great content! I love how hard you encourage us to work but with the knowledge that movements must not add unnecessary strain to joints and risk of injury
Why the hell you are so good MAN in this selfish world having peoples own interest
Thanks brother! I love seeing people take control of their health and fitness and becoming more powerful people. When this happens, we all win!
I'm Ancient Amigo and this is a fun UA-cam channel!
Great info and demonstrations! Definitely will implement.
Loving this channel right now.
Thank you!
Ring dips and pushups have given me the best gains in 10 years.
Heck yeah, Evan! So good to hear. Keep at it!
Thank You for the info,your thought proccess îs flawless
Thank you, Warrior! I appreciate that very much!
I feel you should have emphasized the use of rings for this variation. The rings allow even more range of motion at the top because you can turn out your rings to fully extend the tricep and adduct the rings to fully contract the chest. Great videos, love the series.
I tried the crawl.... I wouldn't believe that it actually works in engaging the shoulders. IT DOES. aouch!
your backyard is unbelievably nice!! i would love working out with that type of view
I always subscribe to the fitness channels because we gotta see our boys succeed! 💪🏼
Excellent tips (I love the high hip bear crawl) - thank you!
Thanks for all your content, its excellent stuff and always informative and well presented.
I think my first question as an older guy is “is that ok for shoulder joints/pain”. But you do address that towards the end.
Feeling the urge to casually imagine your back story and get strong ex-machina vibes from these videos...jus sayin. Great work, thanks!
Wow Mark! That is an amazing compliment. Thank you so much!🙏
I love your channel and what you do / promote. Its fantastic and a source of info i wish i had when i was younger.
However, im not doing thousands of push ups, squats etc with infinite variations just to look like a guy who goes to the gym 3-4 times a week.
I rode that train and will never ride it again. To each his own
I have been waiting for this.....! You got an awesome physique !!!! thanks for your work....!
Thanks Abdul! I appreciate the support!
assessed as assessed as sss@@Kboges is as SAS as as SAS sswssßssss
as sea ßswasßßßß@@Kboges S's ßs
@@Kboges Sssss
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Lookin good man. I love Ring Push-ups and decline. Ring always hit my pecs better then anything else. I would always bring the rings together and tap them at the top kind of like a chest fly but not such a horrible stretch as you get from the dumbell version from the chest fly. Decline has been the most challenging for me. Decline is probably my favorite variation because I would struggle a ton on them. Great for burnouts.
Definitely man, ring pushups are damn amazing, because you really focus on the abduction of the chest and makes the pushup way natural since you are not restricted by the floor. I do them twice a week weighted and man even with lighter weight my chest gets really pumped and sore the next day.
Absolutely! Ring push ups as you described are amazing! I love the adduction you can get at the end. It makes it one of the most potent chest movements around no doubt. I just personally like the parallettes for the increased stability when approaching failure and/or using a weight vest.
Spot on! They are also scalable by adjusting the height. These are such a powerful exercise. I'm a big fan as well.
Good job! Keep posting useful videos like this one!
Thanks, ZEA.
👏🏼👏🏼👏🏼 I really need your workout plan sir the way you guide and the way I need my physique that’s exactly what you are telling.want to talk to you as soon as possible 👍🏼 thank you 😊
What a great channel. Thank you
Thank you! I appreciate that.
Good clear simple recommendation easy to integrate into routine
Thank you!
Excelente publicación!! No conocía el ejercicio "caminata del oso", parece genial!!💪💪
Gracias! Estoy contento que te gusta!
@@Kboges Mis hombros son mi parte débil. Trabajo para mejorar fuerza y movilidad!! Saludos🙋🏼♂️
Thank you for sharing your knowledge. I have been binge watching your videos since I found them.
Will these variations help with increasing size of deltoids? Dips and push ups are helping increase my tricep size but my deltoids are lagging behind. Thanks again!
Great question... the answer is a bit complicated. In short, yes they have the potential to grow the delts, especially the anterior delts, but the amount of growth you experience is a function of your genetics and individual anatomy in terms of levers, muscular attachments, recruitment patterns, strengths, weaknesses etc. I have clients whose shoulder blow up from just push ups and dips, and others who have to add in isolation work and still don't get the same degree of growth. How much and where you get the growth across the pressing musculature is highly individual.
@@Kboges Awesome, thank you for taking the time to reply :)
@@chrisball249 Of course! My pleasure!
🔥🔥🔥
2:40 I bought these parallettes recently, my pushups have skyrocketed.
This is helpful,all I need to build is my chest,and doing push-ups takes a bit of time to build the chest I was think of starting weighted pushups but leaning forward so it hits my chest hard,but when I first started working out and only did pushups my triceps got built A LOT like I haven’t trained my triceps hard and they carry my arms when I flex,and I’ve been going hard on my biceps.I have paralets too so I’ll def do this pushups for the chest.So happy I found ur channel.
Thank you, you gave me more insight
Thank you very much for this!
Thanks ! As allways a great video!
Thanks, Mark. I greatly appreciate the kind feedback!
you look amazing, thanks for the info its helpful.
I really love your work, thank you
Hey, thank you for all the great content. What you say makes so much sense. I do have some questions about ROM. How big of a factor do you think it is in regards to making progress in size/strength? For example, if you only did the ROM allowed by regular push-ups vs the ROM allowed by push-ups with you hands elevated, throughout your training career, do you think your development would be that much different than it is now? I am older and am naturally not that flexible. It doesn't take much ROM for me to feel a stretch. If ROM is really important then I am going to work on extending mine. If not, I will not worry about it and will focus on other factors. I got away from chasing ROM after I did a time of push-ups with my hands elevated, so I could go deeper. I hurt something under my clavicle and blamed it on the ROM. It could have just as easily been the result of too much, too soon. I then read articles that the dead hang in pull-ups and going below parallel on push-ups is hard on your rotator cuff, so have stayed away from extending the ROM. I have also experimented with partial rep push-ups (4-6 inch, upper range reps) and partial rep rows and got some really good results in size. Have you ever tried partial reps? Thanks again for your time in sharing such great information.
Great questions here!
It's hard to quantify how much you get form extended ROM. It appears that extending the ROM in the stretched position is a pretty potent stimulus for growth. However, the "stretched" position is relative and will be different for different people. Keep in mind though, we are talking efficiency on a per-set basis. If you never trained with extended ROM, you would probably get to the same point in terms of hypertrophy, but I would speculate that it might take you a little longer to get there. There are a TON of dudes who make amazing progress with partials, so it can definitely work. Personally, a lot of my messaging is about efficiency. A lot of people don't have a ton of time to train and with that in mind, I usually recommend training in a way that is maximally productive on a per set basis. So, if you have 15 minutes to train, I would encourage you to move through larger ROM's rather than smaller ROM's. You get a better chance of delivering a bit more growth (how much more? who knows), but you also build and maintain your mobility through the joint, which is one of the most important components of healthy aging.
I look at partial reps as useful tools that are applicable for advanced people and those looking to change of the stimulus. For your average guy/gal looking to be maximally productive with a limited amount of time, who is really just concerned about building a decent amount of muscle mass and building/maintaining mobility, I recommend prioritizing moving through as much ROM as is safe.
If you decided to increase your ROM, do so very slowly! Like for a push up, elevate your hand an inch at a time, getting used to each increase by training at is for several weeks.
@@Kboges Thank you for the reply. Wise words as usual. :)
Good intelligence good information so l subscribed!
Neil, I appreciate that! Thanks for the support!
I have huge wrists problems from gaming for most of my youth ( my mouse hand especially) so I use wrist braces & wrap microfiber towels around the dumbbell.. it looks silly but it allows me to do push ups.
I really love your videos
Thank you!
Great video 💪 lots to go on there
Thanks Russell! I've been enjoying your training posts. You are crushing it!
I did these push-ups today on the parralel bars with my feet up on the bars. 10 reps were plenty.
Great Video🙏🏽Do You always do Full Body everyday or do you ever do upper/lower or push/pull/legs splits?
Hey Darius! I have been doing full body every day for a few years now. Upper/lower and PPL are both legit ways to train. I think each has it's pros and cons, I just prefer the advantages of full body training.
What are the advantages of full body exercises? And at what frequency? Thank you
Thank you 🙏🏾
Nice work Mr. Boges. Good video.
these videos r really helpful thanks so much
Thanks, Kajen! I'm happy you find the content useful.
VALUABLE CONTENT THANK YOU
when i was younger i used to be able to do full range bar dips like a champ and i never worked out. just did it to impress people.. now im old and fat and my body is like a big fat sack of potatoes and i can only do little shoulder shrugs on the bar.. we'll get there..
oh ps i have this theory. i drink alcohol. alcohol is literally rocket fuel.. if i drink alcohol then i am fueling my body with literally rocket fuel.. therefore my workouts are rocket fueled.. ill let you know what happens.. this is my strategy and im sticking to it..
Liked and subscribed from Canada
Thank you for the support, David. Much appreciated!
Hey K Boges, what is your opinion on dips? I understand you think the pushup is the most effective way to develop chest, shoulders and triceps. For me, dips are a supercharged pushup in a way, leading to more growth on less reps and time. Curious to hear your thoughts because I don't hear you talk about them much
I'm a big fan of dips. I don't actually think the push up is the most effective way to build the pushing musculature, I just think it's a very good way. They are scalable, loadable, easily accessible, and more widely tolerated than dips, but I think dips are amazing and if you wanted to focus on them as a primary pressing movement, you will get properly strong.
Your videos are so fanstastic
I just realised I’ve already been doing this. With Gymnastic rings.
That back yard view is the dream.
Ah man it’s pretty awesome. It’s funny because the view looks like it’s in the middle of a jungle or something but what’s wild is it’s literally in the middle of an old neighborhood in San Diego. There are lots of these palm canyons in SD, and they create like a little oasis. The front of my house is just a normal street with car traffic, but the back feels like a little escape. I’m super grateful for it and it was the only reason I got the house because other than that, it has been a nightmare due to its age. But it’s an on going renovation project, I’m just not sure if it will ever get done 😂
Good video man, I truly needed a good shoulder exercise all these other exercises need you to be on like chris heria level athlete god of calisthenics the bear walk works well thank you
Love your content! Subscribed
Thank you, Ryan. Much appreciated! Feel free to reach out if you ever have any questions or want someone to bounce training ideas back and forth with.
He's the internet's best kept secret 😅 (yet)
Kalisthenics guys probably want a big apology. You could use those "turning pushup handles" tourniquets - and try that instead of mocking Kalisthenics. You knew that one.
to keep doing set after set after false sense your not injuring yourself:
remove lactic acid COMPLETE
nucleogenesis from water
drink energy drink
eat energy bar
WHAT ELSE: THINK!@!
Amazing.
Thank you!
Does slow reps build more muscle than faster reps? Well im watching some videos that tell me that fast reps build more muscle, but im curious about ur opinion
It helps building strength and bettering the technique which is a big thing
And a reminder
You're awesome! Keep pushing yourself !!
Bro is a scientist
I just want to know how much set and reputation is required for these excercise.
I am concerned about full range of motion movements damaging the small rotator cuff tendons on these push ups. You look like a very fit young guy and have no issues. I've been training for 45 years and just turned 60. I have always trained with moderate or light weight about 3 days a week. But I've decided perhaps the full range of motion idea is not so good for shoulders especially. I recently watched a series of rehab videos by James Grange who has a top Physiotherapist go through all the common shoulder issues. Most are caused by using a full range of motion. Especially exercises like dumbbell flyes or cable flyes. But also any chest exercise that is stretching the shoulder back. He emphasized that you don't need to stretch your shoulders back on say.. dumbell presses. it is working the chest perfectly with a short range of motion. I remember another channel ( Scooby 1961) did dumbell presses while lying on the floor so his range of motion was quite limited. But he has a huge chest and it saved his shoulders. From my experience now I have to have a shorter range of motion on most movements like curls to protect the elbows and even side lateral raises. Might as well start young and protect your joints. Also Natural Galant Bodybuilding channel has the motto " Train the muscles not the Joints" by using a restricted range of motion. Other wise I think your training ideas are awesome.
If your tendons are not strong enough to do full range of motion, you should be doing an easier exercise or training the mobility and strength of that specific tendon
@@meialua5178 thanks
Great video 👍🏼
Fuckin home run, every time.
Great video Boges! I just found your channel and I love the style of your videos and training. Question, do you think that going so low in this pushup puts your shoulder joint in a compromised position and the risk of injury of doing this motion will be too high? Especially while doing many reps. Thanks!
OK... 1ST THINGS 1ST THE OBLIQUES ARE KILLER. SO MINE ARE THERE BUT NOT THAT DEF. SO BEST EXERCISE FOR THAT IF YOU HAVE A VID & MY HARDEST PART TO SHAPE IS THE FLAB ON THE SIDES OF THE CHEST & LATTS RIGHT UNDER THE ARM. BEST EXERCISE FOR THAT? THANX. I'M PRETTY LEAN, BUT CAN'T FIGURE OUT WHAT TARGETS THIS AREA BEST WITH QUICKEST RESULTS. I AM VERY WELL ROUNDED IN VARIOUS EXERCISES, BUT CAN'T FIND THAT ONE THAT TARGETS IT OR COULD BE RIGHT EXERCISE I'VE DONE NOT ENOUGH OF OR NOT ENOUGH WEIGHT. 🤷♂️
Doesn't this extended range of motion for the push-ups increase the risk of injuries for the shoulders?
Very much appreciate your content!
I think is fine as long as you train flexibility too, and warmup before excercising. Think of gymnastics how they do it.
Hey Kyle. Amazing video. You convinced me to add deep pushups to my routine lol. I have an off-topic question though. Do you have a video about optimum intensity for regular workouts/hypertrophy? I checked your other videos but couldn't find anything. I'm curious how many reps you leave in reserve for different exercises.
Hey Kerem! I'm glad to hear you are going to add these in! They are legitimately hard and super productive. No joke, I think they are one of the most powerful push up variations. Pause down at the bottom, feel the stretch, then push up from a dead stop. Let me know how they work out for you.
This is a very good question. To be honest, I think that for most people, most of the time, doing a normal amount of volume, who are recovering well, probably keeping most sets with 1-3 reps in reserve would work well. I really like Chris Beardsley's model of "effective reps". According to that model, basically the final 5 reps from failure can be considered "stimulating" reps, with a set to failure providing 5 stimulating reps, no matter what the rep range. This explains how just about all rep ranges stimulate the same growth provided the sets are taken to failure. Now, there is research showing that keeping a rep or two in the tank results in similar growth with less fatigue, suggesting that maybe the stimulating power of a set peaks a rep or two shy of failure, or at possibly diminishes with the final rep. With this in mind, it's probably prudent to keep a rep or so in the tank for most of your sets, with sets further from failure when you feel you need more recovery, and sets to failure occasionally if/when you feel you can set a PR. Also, not all exercises are equally fatiguing, so some exercises you may find going to failure less of an issue, while others might make you feel a bit more wiped out. Long answer I know, but I wanted to get all my thoughts down on this. I will add this to the long list of future video topics. Thank you for bringing it up !
I hope that answers your question. If not, let me know. As always, if there is anything else, just reach out and I'll help as best I can.
@@Kboges You cleared it perfectly! This makes sense because I've started to see decrease in my overall performance when I push too much. Also I really appreciate that you give detailed answers to every comment. It's amazing we get this quality of content free. Thanks!
@@keremkaya6915 My pleasure, Kerem! If you know anyone who might like the channel, please share. Thanks for the support!
Appreciate the your explanation. No fluff.
Kyle, where can I get those Paralette ure using? They look sturdy as hell.
My pleasure!
Rogue. I'm a huge fan of their products. I can't recommend them enough, and even though I wish I was, I'm affiliated with them lol
Love this...the only probs are that I'm poor so got no equipment or space to do these🥺
Will try this next time in the gym thanks a lot great videos man !!!!😇😇
Fantastic! Question: I don't feel my chest working with normal push-ups or incline pushups,how do I build mind muscle connection and activate my chest?
You can slow it down, pause, use isometrics, or constant tension. There are a lot of ways you can improve Mind/muscle connection. Just experiment and see what works, then run a training block focusing on that.
@@Kboges Great 👍🏾 Indeed when I do slow reps, with pauses, it makes a huge difference. Cheers
@@kagenza It definitely does.