Mindlessly repping out 40+ pushups even with perfect form became easy for me after a while, and i thought that I've reached my max potential. But when i did them by controlling both the eccentric and concentric and feeling every bit of the movement, i felt even 15 pushups are hard (and rewarding)
I realized once I focus on range of motion, freezes and angles, pushups always gave me a great chest pump and soreness the day after. Actually managed to develop a good looking chest just with pushups and some kettlebell work. All thanks to this beast of a machine K boges.
@@ep6713 I do decline push ups, normal, and wide push ups. Also doing diamond push ups for tricep exercises. All with full range of motion and freezes in between reps. Mainly focusing on the form instead of rep count.
I've been doing pushups for over 30yrs now and they're just one of those go-to movements that will ALWAYS deliver as far as functional fitness, aesthetics and overall health throughout a human's lifespan.
Any push exercise on rings is a lot harder because of the stability requires on top of strength needed to perform the exercise, also I can go deeper since the range of motion is not limited by the ground, I love push up on rings.
Tbh ain't no such thing as too good for push ups. I gained 2 inches arm size and 6 inches shoulder circumference, going from 35 non stop push ups to 80 non stop push ups. Without paying attention to diet. I was doing push ups and squats and heavy curls daily for MT conditioning. I was just apeshit crazy about beating some guys in kickboxing matches and I lacked conditioning so I went full retard and trained only these three things. Wasn't really paying attention to macros either. Stopped giving a fuck about my heard earned 150 kilo barbell bench for 3 reps lmfao. Before I could bench 150kilo barbell for 3 reps. After getting to 83 non stop full rom reps I could do 150 kilo for 11 straight reps, I stopped early because there were no spotters. At a 90ish kilo bodyweight. So now it will be curious to see what I can do at 150 non stop full rom push ups.
The aspect of achieving full range of motion is critical. Apart from all the insights your demo video is such a great reference of the right way to do a push up. Kudos!
the straight to the point commentary, beautiful scenery in the background and a physique that speaks for itself. just a few reasons why your channel is so enjoyable/inspirational to watch. thank you.
Dang man, I appreciate that very much. Very kind of you, brother. Thanks for watching and thank you for the kind words. I'm glad you enjoy the content!
Absolutely thrilled that I found this channel. After years of trial and error, I landed at a very similar training/diet style as you. Had I found information like this earlier, it could have saved me a lot of weight fluctuations, lifestyle changes and injuries. I only hope that others follow your advice because it is the most down-to-earth, no-bs approach for physical fitness I have seen on youtube. You could and probably will save a lot of people a lot of struggle and error.
Last time I tested my max was 26 with a fast tempo, but the form started to deteriorate a little bit on the last 5-6 reps. Now I´m working with sets of 20 and my goal is to perfect the form and slow down the tempo, include a pause at the bottom, etc.
Most people are shocked to hear my routine is mainly a combination of push ups. That being said, with superior form (as you show here) a great physique can be achieved by this exercise. Thanks for peaching this, excellent video.
I'm 63 and I workout 4 times a week and do 3 sets of 20 religiously. Planks, chinups, pushups, treadmill sprints and rowing machine are my main exercises.
How do people skip this? The fact you have all this wealth of knowledge and it’s free?? Honestly, this is amazing what you do and making it accessible to everyone. You truly are a legend of a human Mr. Boges
@@sweetsmakemeshredded3672 yes sir! Pushups and Pullups have been the bulk of my upper body work. I am 57 and feel 20 my body looks 20 but, my face looks 100😂 Now I do isolations with heavy dumbbells for biceps and triceps but, they probably ain't needed.
Super appreciate this message, I was definitely caught up in the "push-ups are for kids" mindset before watching one of your push-up form videos, since doing more of them my shoulders have been feeling much much better!
How are you doing boss, I want you to know I watched every video from the days when you had only a couple thousand views. I’m so glad how much coverage your getting as you are one of the best UA-cam channels out there.
im binging on all your content. i love clean and dry to the point, no fat type of content, specially when it comes to more practical things like exercise. You got your self a new sub and an enthusiast of your work. Keep it up brother.
When you control the movement, do it at a moderate tempo with pauses, feeling every part of the movement, the push up is awesome! I can rep out 70+ easily if I rep it out fast and rush through, but when I do it slow and controlled, I am struggling with 4 sets of 25.
I noticed that as well...I did the royal marine bleep test for push-ups and it was a struggle....because form, control and tempo are so strict....I just barely got 18 where as usually I can bang out about 40 straight just going fast up and down.
Hi All!! This content is just a another prove that enough just can't be said about push ups!! I was never "good" at push ups (rep wise) but through out the years I've learned why, simply because my form was good! Now days at the gym, just between the sets of any exercises I do, I'm performing 5/8 push ups. And it did me a miracle! My chest is still relatively flat ( I can bite a wall with it) but strong and firm. I never thought of push ups as a building exercise but as a challenge exercise, form exercise, posture exercise. I'm really happy to see this channel showing/spreading/educating the truth, it really is all about the technique, tempo and consistency! Great content MAN!!! Keep it up, best of luck to all!
As someone who can't afford a gym membership, I appreciate pushups very much...they are very effective for muscle building over time along with pullups.
Love the timing of this vid, I just recently identified a very slight compensation/roll forward in my shoulder~ about midrange in the push that was taking tension off my chest. Once I focus on pushing with the joint rotating properly it suddenly becomes much harder to push, but paradoxically feels much more stable. Some of the compensations can be really subtle and internal, even after cleaning up the obvious things like sagging the hips! Its a shame lots of people see the pushup as a beginner exercise.
I used to focus on the maximum number of consecutive push-ups that I could do. A few months ago I realized that doing full range pushups with control feels a lot better and yields far greater results in a shorter amount of time.
Slowing down my press ups to involve a focus on the lower has made my fast press up smooth and easy. I call them "hard style" in my training journal..thanks for the assist
I work in 5 sets of 8-10 clean reps on chest day. I used to love benching big numbers and still press over 300 lbs but doing pushups with great form is not easy, especially after compound weight movements. Your videos have inspired me to use better form and get more out of these bodyweight movements.
Another excellent video Kboges, and you are once again getting me excited anew about basic calisthenics exercises! One of the great things about your channel is the discovery that there is so much more to learn about exercises you thought you had mastered. Nothing is really stale, everything can be fresh!
@@Kboges Of the 3 methods you mentioned to make the push-up harder, I think pausing the rep is superior. For me, inclining the feet makes it more of a shoulder exercise. I always felt this way about incline bench press as well. And adding a weight vest for me invites technique break-down. I really feel like pausing and slowing reps brings a whole new world to things.
I found it difficult to find time to do my usual hour+ workouts last semester. So, I started doing just one set each of pushups, pullups, and squats and have seen some good results quickly. This was something you suggested in another video for people with little time if nothing else. I try to get near failure on every set, which is easy for the upper body, but it takes a lot of mental strength to get there on the squats. I go nice and slow, full range of motion and I do sets of around 20 pushups, 7-8 band-assisted pullups, and 35 squats. I am loving this because it takes very little time and I feel good about myself for getting my workouts done everyday
I am very inexperienced, but your videos helped me a lot. I’ve been doing exercises and push ups for a little over a month and I’ve see a lot of progress. Thanks
Awesome calisthenics video on the benefits of push ups. So many feel that the exercise is too simple to be of any real benefit. But there are also SO MANY variations to try even after you master the basic push up. Go calisthenics! 🌟🌟🌟💪🏾💪🏾💪🏾🌟🌟🌟
Hey, K Boges! Thank you for making this! I'm fairly new to "focused" fitness. I'm doing a PPL routine; mixed weights, and calisthenics. I love deadlifting, love weighted squats, overhead presses, bent-over rows, and barbell exercises in general. IDK why but I really really dislike bench presses. I've tried to get over that since weight makes progress so trackable, but I just find the movement to be very unenjoyable compared to the others. Maybe it is because it is a sort of "non-real world" movement, unlike the others. (except maybe bent over rows). It is validating to hear you talk about the usefulness and value of pushups, and think I'll replace the bench press with pushups + its progressions. This will definitely make push day more fun for me. Thank you, I'm excited to make this change.
Fully agree. I used to do 5/3/1 but with Squats/Deads and Overhead Press/Barbell Row for main lifts. Used Chins and Weighted Pushups for my assistance. Hate Bench Press with a passion. My chest is developed in line with the rest of my body so certainly don't need them! Keep doing what you're doing! 👍
It's taken me a while to get out of the arbitrary numbers target with basic push ups. I was obsessed with being able to do a least 50 clean push ups without a pause. The problem is that it doesn't really serve any purpose other than achieving that goal, and it increases the risk of tennis elbow and wrist pain. I now do weighted push ups in my main workout in the 8-12 rep range. Feels loads better.
I just want to thank you for your helpful videos. You affected my fundamental understanding of muscle development and I keep seeing positive results. I want to mention, that I am able to make my own discoveries through my practise without knowing every next step
The pushup is so useful and versatile. I started doing 4 sets of 25 with four different variations and they hit different muscle groups its crazy. Definitely great for aesthetics, endurance and strength.
Like many of your other videos, I really appreciate your perspective. I'm convinced and want to incorporate them into my weekly routine: daily stretching, 1/2 mile swim once, 30 minutes shooting baskets twice, 6 miles bicycle twice. I'm 68 and afraid of injuring the shoulders. I can do 3 to 8 depending on how slowly I go.
After years of 'powerlifting' style training, I was huge for my height (5'9), 90kg. I sustained a slipped disc in my back and my blood pressure was through the roof.. I stopped lifting weights and started running 2kms per day, a set of pullups, pushups and planks + thai boxing 2 times per week. So much better! I'm 78kg now and will try to get to low 70's, you have my goal physique. Thanks for making this channel
Wow LondanSpade! This is an awesome story! Thank you so much for sharing. Keep on the journey and you will reach your goals. I appreciate the support!🙏
The pushup is the most humbling movement when done correctly. I used to bang out a ton with poor form which messed up my shoulder. Once I fixed up the form I could barely do any. Try them on rings you'll really feel them.
I do 10 when I wake up after my morning routine. And 10 before I go to bed after my horse stance. I've been doing this for a few months now and I can *feel* tremendous results.
@@Kurostyle21 well you really have to do it for yourself but my morning routine is stretching then planking for (currently) 2:40 mins and side plank 1:40 i started them both at 30 secs but I increased 5 secs each week, I just like to keep the side plank shorter. Then I horse stance for 1:40 mins (same time as side plank) The results: well I personally feel like I've gotten stronger with the curl bar and doing my push-ups while working out. I feel like my chest has grown slightly. I'm sure there are many other benefits im leaving out but trust me do it for just a month and you will see for yourself.
@@skizzler1232 I'll try your routine as I struggle with long regiments. I'm quite skinny fat and already diet but getting at least a bit more "stable", not necessarily stronger, hopefully helps in the journey. Thanks for sharing! 😊
Kyle - thank you for your thoughtful, informative (and for me, life changing) content. The "physiological hygiene" concept is a great motivator and I've adopted your simplified push-pull-leg routine as the start to my day. I've also learned a lot from your video about not getting caught up in chasing reps. Three sets of focused mindful movements feels like a lot more work than I'd ever managed at the gym! Push-ups always feel like something I need to be extra-careful with (I've hurt my shoulder more than once) so this video is a great refresher on form. Thanks again for putting this great content out in the world and improving lives in the process!
Thank you for this. I'm big fan of the pushup. Just starting to get back into it, following a break to let a shoulder injury resolve. Planning to start really slowly, and focus on form and range. No hurry, right? (Even if I am 52!)
Solid! Yeah I used to train some pretty strong benchers, and something I noticed early on... the more push ups they did the better. They could use the push up as an assistance movement to get more volume on the benching musculature without having to do a bunch of bench volume which might otherwise beat them up. It's a great assistance movement for those who lift.
@@Kboges Yeah for sure. I'm at that point where I'm doing sets of up to 50 press ups before failure. As this doesn't fall within the 20-30 suggested for muscle growth, should I incorporate harder variations or stick with the 50s?
I've started to also make sure my body line isn't perfectly parallel as I go down and up. I keep my body at angle going forward. Saw it on an athleanx video. I don't like much of his content but it was a good tip. I see you also do it, looking at the tips of your toes. It's a subtle tweek but beneficial.
Started adding a 5 second pause on the down part(Bring Sally Up) and OMG, what a difference. Also doing the same with squats and pull ups. It has completely changed my workouts.
I’ve been doing easily 20 push ups at once but then I’ve done the way you have coming down slowly and rising up fully till your elbows contract and I’ve done 10 reps x4 and I can tell you all this time I’ve done more push ups, just this way with correct form has done more targeting than my whole month of push ups. Great god send video.
When people say they're going to buy a gym membership or whatever, I tell them "do pushups every day for a month instead". They rarely make it past a week, but at least they've learned they don't REALLY want to exercise, and I've saved them a lot of money.
I've been doing them with good form for a very long time, slow and controlled. First my reps went down and I saw the gains kept coming from this simple movement. My chest are the most developed part of my body. I don't even do dips. Damn
A good set of high reps of push ups also has a direct correlation to the cardiovascular strength. Just putting that out there! Like you said you have to be respectively fit
I love it when people drop and do about 30 push ups, then when you show them how to do a push up properly, they can manage about 6. Your form is mesmerising, do you actively focus on squeezing the muscle through the range of motion and do you think about the position of your shoulders during the movement? Thank you.
HAHHA so true! Thank you for the compliment! I do both. I really focus on shoulder position and good mind/muscle connection, trying to integrate everything into smooth motion.
I feel like over time, the fitness industry pushed this notion that pushups don't build muscle, that they are only for beginners and all that nonsense. Then again, most ppl don't know how to do a proper pushup. Your form is perfect. You go down in an angle which is the correct way. A lot of times I see ppl going straight up and down which isn't correct at all. They don't activate their core, glutes, or even follow a good tempo. It's fast, partial reps with average to bad form. The pushup and it's variations and the pullup and it's variations are the best thing any human can do
Aside from the obvious "gotta sell machines and gym memberships" factor, the fitness industry (for men) is heavily slanted toward bodybuilding. I have theories about the social elements which have led so many men to feel like they have to be huge, but the practical upshot is that anything bodyweight isn't optimum for trying to look like Ronnie Coleman, (especially if your DNA doesn't WANT to) so pushups and other calisthenics have gotten ignored.
@@stevenscott2136 Exactly! Everything thinks fitness is just about being huge and lifting massive weights. Ppl will lift all this weight and can't do 1 pullup lol. We have a lot of content creators who are clearly on drugs and ppl seem to think they can look like that naturally lol. We need to restore order in the fitness industry man. When I see ppl doing a leg day with only machines and they think it's good, I get upset
I can do like 10 pushups, without complete failure. I've been working out for couple months now and tried doing knee pushups and incline pushups, but pushups have always been a challenge for me and it feels like im not really making much progress. Can anyone give some tips on what muscle and what exercise should i do to help achieve more pushups?
Have you tried maybe doing it up against a wall instead or a table? For your muscles to practice that range of motion but still allowing you to build up to a higher weight... but you can do 10 so I wouldn't even worry and like everyone is saying just doing slow wide-range motion.
It's all about your chest. If the only activity your pecs are getting is push-ups, expect slow results. Try machines specifically for them from now on also. Good luck
Thanks Ngl I gust started my gym journey and I’ve completely thrown out my push up (but I’ve always felt really good with push ups, way better than what I feel with bp) I needed this
I absolutely love your content! I dig the new course as well! Hey, my left chest is bigger than the other one, is there a way to correct that if i dont have access to a gym?
Thank you! Part 2 is on the way so it won't be long. I would work on mind/muscle connection and video taping your form to see if you have any compensations. If you can identify the part of the ROM where you favor one side over the other, you can do isometrics there to work on "feeling" the right contraction. It might take a while, but I've had good success with that.
Push ups are great. I dont do normal pushups anymore but i do decline pushups weighted and theyre a different beast altogether, i did 4 sets yesterday and my chest and shoulders certainly feel it haha. Such a simple and accessible but effective exercise that really nearly everyone should be doing
I started doing calisthenics about 18 months ago and have been really surprised by how much pec development I've gotten out of just doing decline pushups and dips for chest in that time. I used to only use weights for chest in the 1-10 rep range and assumed that was just the way to do it, everyone used to tell you it is, but apparently it isn't the only way. I doubt my 1RM on bench would be anywhere near as high as it was back when I was doing the gym rat thing, even after refamiliarizing myself with the movement, but I have different goals now anyway. I'm in my 30's now so rather than "get as big and strong as you can" my goal is mostly "look above average and survive the next decade" lol.
I'm right there with you. I'm 31, lost 45 lbs in the last two years, I'm doing bodyweight, dumbbells, kettlebells, boxing, running, juggling (yes, juggling) and lots of walking. I'm also trying to stretch more. I strictly stick to a healthy diet and prioritize sleep more... my main goal is health, with well-rounded fitness second.
Hey KB, I’ve just got into your channel and I like the simplicity of the videos and the commentary you provide on each one. I’ve got a question. I understand you work out every single day and do active recovery by performing the same movements but with lower effort as you have years of experience. Have you ever been injured while maintaining this routine? And what do you recommend to a beginner like myself(I’ve been training in calisthenics on and off for the past 3-4 years) to make this kind of routine adaptable to my own level? Also, do you have any book recommendations in regards to exercise science because I have become obsessed with gaining more of an understanding of calisthenics and the benefits of this kind of exercise for the body. Keep up the great work. Really enjoying your content.
I have forward rolled shoulders from over working Pecs and not equally strong rotator cuff so I've been putting off doing push ups. What exercise structure would you recommend to try and keep a good balance for healthier shoulders?
i would recommend practicing keeping the shoulder back and down as much as u can when doing push ups or anything and also do crab walks for time every day, maybe some pike push ups too.
Your content is amazing! What can we do to preserve our shoulders for longevity? I know so many people that have stopped training because over the years they have developed injuries in their joints. I would love to train even when I'm old lol, that's my dream.
I respect your channel. It’s simple and very educational. Can you please provide what is a “good diet” looks like ? I am vegetarian not vegan and your guidance is much appreciated
Thank you! My diet is simple. Whole foods. I'm not vegetarian or vegan, but my dietary principles apply to any nutritional preference. I prioritize protein as the center of my meal, eat unprocessed foods, and limit the amount of time I eat per day.
Also great for trying to build or maintain abdominal strength for those who don’t necessarily want to dedicate time specifically for abs. Archer push-ups are also a good, difficult variation.
i hurt myself with bad form on free weights, now im doing body weight exercises until i master them before i go back to weights. im going to try out perfecting my form and feeling the right muscles next time.
Mindlessly repping out 40+ pushups even with perfect form became easy for me after a while, and i thought that I've reached my max potential. But when i did them by controlling both the eccentric and concentric and feeling every bit of the movement, i felt even 15 pushups are hard (and rewarding)
Heck yeah! You can always add a weight vest to them too!
@@Kboges I don't have that (yet) so i just fill my backpack with some books and it works just as fine!
@@souravdas2066 Rings are also very good, they can make the exercise much, much harder by targeting the chest muscles more.
You could also use a short resistance band, put both hands in it and have it go over your back
I love slow reps !!!
I realized once I focus on range of motion, freezes and angles, pushups always gave me a great chest pump and soreness the day after. Actually managed to develop a good looking chest just with pushups and some kettlebell work. All thanks to this beast of a machine K boges.
Thank Darque! So happy you enjoy the content.
I think push ups and kettlebells are a match made in heaven!
Do you just do the normal push-ups or do more variations ??
@@ep6713 I do decline push ups, normal, and wide push ups. Also doing diamond push ups for tricep exercises. All with full range of motion and freezes in between reps. Mainly focusing on the form instead of rep count.
@@darque836 Perfect. Thanks
What kind of kettlebell exercises?
I've been doing pushups for over 30yrs now and they're just one of those go-to movements that will ALWAYS deliver as far as functional fitness, aesthetics and overall health throughout a human's lifespan.
Heck yeah! I love it! Yeah they are incredible and never get old! Well done, chunk!
I have nothing to share here, but thought I’d tell you that I appreciate the hard work you’re putting in your channel.
Thank you so much!
That means a lot, Ahmed! Thank you very much!🙏
People who think they're too good for push-ups should try em on rings, it's a completely different game.
Oh yeah. Spot on!
Any push exercise on rings is a lot harder because of the stability requires on top of strength needed to perform the exercise, also I can go deeper since the range of motion is not limited by the ground, I love push up on rings.
Or deficit pushups
Absolutely agree! The chest activation is also much better.
Tbh ain't no such thing as too good for push ups. I gained 2 inches arm size and 6 inches shoulder circumference, going from 35 non stop push ups to 80 non stop push ups.
Without paying attention to diet. I was doing push ups and squats and heavy curls daily for MT conditioning. I was just apeshit crazy about beating some guys in kickboxing matches and I lacked conditioning so I went full retard and trained only these three things. Wasn't really paying attention to macros either.
Stopped giving a fuck about my heard earned 150 kilo barbell bench for 3 reps lmfao.
Before I could bench 150kilo barbell for 3 reps.
After getting to 83 non stop full rom reps I could do 150 kilo for 11 straight reps, I stopped early because there were no spotters. At a 90ish kilo bodyweight.
So now it will be curious to see what I can do at 150 non stop full rom push ups.
I like the no nonsense approach to videos.
Thank you!
The aspect of achieving full range of motion is critical. Apart from all the insights your demo video is such a great reference of the right way to do a push up.
Kudos!
Thank you!
I agree. ROM is huge for making good push up progress.
the straight to the point commentary, beautiful scenery in the background and a physique that speaks for itself. just a few reasons why your channel is so enjoyable/inspirational to watch. thank you.
Dang man, I appreciate that very much. Very kind of you, brother. Thanks for watching and thank you for the kind words. I'm glad you enjoy the content!
Absolutely thrilled that I found this channel. After years of trial and error, I landed at a very similar training/diet style as you. Had I found information like this earlier, it could have saved me a lot of weight fluctuations, lifestyle changes and injuries. I only hope that others follow your advice because it is the most down-to-earth, no-bs approach for physical fitness I have seen on youtube. You could and probably will save a lot of people a lot of struggle and error.
Last time I tested my max was 26 with a fast tempo, but the form started to deteriorate a little bit on the last 5-6 reps. Now I´m working with sets of 20 and my goal is to perfect the form and slow down the tempo, include a pause at the bottom, etc.
That's a solid rep count and a great strategy. It will pay off.
Elevated feet , a 45 pound weight vest and doing it clean is beast mode. You are an inspiration! Thanks for "all" your reps!
Thank you, Geoff! I hope all is well, brother!
Most people are shocked to hear my routine is mainly a combination of push ups. That being said, with superior form (as you show here) a great physique can be achieved by this exercise. Thanks for peaching this, excellent video.
I'm 63 and I workout 4 times a week and do 3 sets of 20 religiously.
Planks, chinups, pushups, treadmill sprints and rowing machine are my main exercises.
Take care of your heart man, peace.
@@Fighting_Fatigue_117 he is, by doing this exercises lmao.
How do people skip this? The fact you have all this wealth of knowledge and it’s free?? Honestly, this is amazing what you do and making it accessible to everyone. You truly are a legend of a human Mr. Boges
Thanks, brother! I'm glad you enjoyed!
Spot on! Pushups, Pullups and some light dumbbells for Lateral Raises is about all you need to build a beast of an upper body.
100%! I totally agree.
@@Kboges yes sir
I think exactly the same. That's probably all you need for a nice aestethic physique
@@sweetsmakemeshredded3672 yes sir! Pushups and Pullups have been the bulk of my upper body work. I am 57 and feel 20 my body looks 20 but, my face looks 100😂 Now I do isolations with heavy dumbbells for biceps and triceps but, they probably ain't needed.
@@UncleDanBand64 Amazing! Keep working hard! I also like to put some dumbells in work
Super appreciate this message, I was definitely caught up in the "push-ups are for kids" mindset before watching one of your push-up form videos, since doing more of them my shoulders have been feeling much much better!
Stephen, this is awesome to hear! Thanks for sharing. Keep at it 💪
That money clean! Immaculate form!! You are getting that clean money!!
I’ve shared your idea of “physiological hygiene” with all my friends and family. Those two words are life changing!
Wow! That's so cool to hear! Thank you for sharing that with me. That's really cool and I hope it get's them motivated to train! 🙏
Please share the same with me, I an not able to find it anywhere. Thanks in advance. 😊
What does that mean?
@@renigeorge5322 look up "k boges squat" and that should find it
@@renigeorge5322 ua-cam.com/video/guG1LT7ejDU/v-deo.html
How are you doing boss, I want you to know I watched every video from the days when you had only a couple thousand views. I’m so glad how much coverage your getting as you are one of the best UA-cam channels out there.
Thank you! Your support means a ton, dude! Thank you for sticking with me while I grow the channel. 🙏
im binging on all your content. i love clean and dry to the point, no fat type of content, specially when it comes to more practical things like exercise. You got your self a new sub and an enthusiast of your work. Keep it up brother.
When you control the movement, do it at a moderate tempo with pauses, feeling every part of the movement, the push up is awesome! I can rep out 70+ easily if I rep it out fast and rush through, but when I do it slow and controlled, I am struggling with 4 sets of 25.
Yeah I pretty much exactly the same. I can do sets of 75 with a fast negative, bounce out of the bottom, etc. Slow and controlled its sets of 20-30.
I noticed that as well...I did the royal marine bleep test for push-ups and it was a struggle....because form, control and tempo are so strict....I just barely got 18 where as usually I can bang out about 40 straight just going fast up and down.
Just want to thank you because your videos made me love calisthenics and gave me exercises I enjoy enough to do them everyday!
Wow! Thank you for sharing. So happy the content clicks with you and has inspired you!
Your presentation is like authentic real life game, which we have to win every day glad I'm your subscriber man !
Another well articulated piece of brilliance. Thank you for to the knowledge and nudge.
Wow, thank you Carl! I appreciate that so much. Enjoy the push ups!
Hi All!! This content is just a another prove that enough just can't be said about push ups!! I was never "good" at push ups (rep wise) but through out the years I've learned why, simply because my form was good! Now days at the gym, just between the sets of any exercises I do, I'm performing 5/8 push ups. And it did me a miracle! My chest is still relatively flat ( I can bite a wall with it) but strong and firm. I never thought of push ups as a building exercise but as a challenge exercise, form exercise, posture exercise. I'm really happy to see this channel showing/spreading/educating the truth, it really is all about the technique, tempo and consistency! Great content MAN!!! Keep it up, best of luck to all!
Thank you!
100% spot on. Good form is WAY harder than poor form.
I like the tone at the end "Do your Push Ups!" 👌 message received
Right on Saitama!
As someone who can't afford a gym membership, I appreciate pushups very much...they are very effective for muscle building over time along with pullups.
Finally someone who does perfect form! About 95% of people do push-ups the wrong way..
Love the timing of this vid, I just recently identified a very slight compensation/roll forward in my shoulder~ about midrange in the push that was taking tension off my chest. Once I focus on pushing with the joint rotating properly it suddenly becomes much harder to push, but paradoxically feels much more stable. Some of the compensations can be really subtle and internal, even after cleaning up the obvious things like sagging the hips! Its a shame lots of people see the pushup as a beginner exercise.
Wow. Just doing push ups. You have glamourized push ups so well. Thank you for the intricate details.
Thanks, GK. I'm happy you enjoyed!
I used to focus on the maximum number of consecutive push-ups that I could do. A few months ago I realized that doing full range pushups with control feels a lot better and yields far greater results in a shorter amount of time.
100% agree!
Slowing down my press ups to involve a focus on the lower has made my fast press up smooth and easy. I call them "hard style" in my training journal..thanks for the assist
Awesome! Glad you are enjoying these. Keep at it!
I work in 5 sets of 8-10 clean reps on chest day. I used to love benching big numbers and still press over 300 lbs but doing pushups with great form is not easy, especially after compound weight movements. Your videos have inspired me to use better form and get more out of these bodyweight movements.
Spot on, Cash. They make an amazing accessory movement for barbell lifting. When I owned a gym, my strongest benchers ALWAYS did the most push ups.
Another excellent video Kboges, and you are once again getting me excited anew about basic calisthenics exercises! One of the great things about your channel is the discovery that there is so much more to learn about exercises you thought you had mastered. Nothing is really stale, everything can be fresh!
Thank you, Steve! I fall in love with the basics every time I spend just a few minutes to take a deeper look. They are are incredible teaching tools.
@@Kboges Of the 3 methods you mentioned to make the push-up harder, I think pausing the rep is superior. For me, inclining the feet makes it more of a shoulder exercise. I always felt this way about incline bench press as well. And adding a weight vest for me invites technique break-down. I really feel like pausing and slowing reps brings a whole new world to things.
I found it difficult to find time to do my usual hour+ workouts last semester. So, I started doing just one set each of pushups, pullups, and squats and have seen some good results quickly. This was something you suggested in another video for people with little time if nothing else. I try to get near failure on every set, which is easy for the upper body, but it takes a lot of mental strength to get there on the squats. I go nice and slow, full range of motion and I do sets of around 20 pushups, 7-8 band-assisted pullups, and 35 squats. I am loving this because it takes very little time and I feel good about myself for getting my workouts done everyday
I am very inexperienced, but your videos helped me a lot. I’ve been doing exercises and push ups for a little over a month and I’ve see a lot of progress. Thanks
Im 6 foot 3 and 200 pounds and I really can not do more than 5 push-ups and 5 pull ups
Will be working on these and improving my strength 💪.
hey, man how has it being going
Trust me your channel is one i look upto... And i visualize that i will have body structre like you... Thanks for such knowledge..
Thank you, Gandhar! That means a lot. Much appreciated, brother!🙏
Clean form. 👍👏
Thank you!
You are spot on. Hannibal for King is a perfect example of this protocol. He doesn't care about number of reps but the quality of the reps.
Yes! Hannibal is a heck of an inspiration. If I ever get to do some push ups and pull ups with him, I would be so thrilled.
Awesome calisthenics video on the benefits of push ups. So many feel that the exercise is too simple to be of any real benefit. But there are also SO MANY variations to try even after you master the basic push up. Go calisthenics!
🌟🌟🌟💪🏾💪🏾💪🏾🌟🌟🌟
Hey, K Boges!
Thank you for making this! I'm fairly new to "focused" fitness. I'm doing a PPL routine; mixed weights, and calisthenics.
I love deadlifting, love weighted squats, overhead presses, bent-over rows, and barbell exercises in general. IDK why but I really really dislike bench presses. I've tried to get over that since weight makes progress so trackable, but I just find the movement to be very unenjoyable compared to the others. Maybe it is because it is a sort of "non-real world" movement, unlike the others. (except maybe bent over rows).
It is validating to hear you talk about the usefulness and value of pushups, and think I'll replace the bench press with pushups + its progressions. This will definitely make push day more fun for me.
Thank you, I'm excited to make this change.
Fully agree. I used to do 5/3/1 but with Squats/Deads and Overhead Press/Barbell Row for main lifts. Used Chins and Weighted Pushups for my assistance. Hate Bench Press with a passion. My chest is developed in line with the rest of my body so certainly don't need them! Keep doing what you're doing! 👍
It's taken me a while to get out of the arbitrary numbers target with basic push ups. I was obsessed with being able to do a least 50 clean push ups without a pause. The problem is that it doesn't really serve any purpose other than achieving that goal, and it increases the risk of tennis elbow and wrist pain. I now do weighted push ups in my main workout in the 8-12 rep range. Feels loads better.
Yeah that's perfect! That will serve you well.
I just want to thank you for your helpful videos. You affected my fundamental understanding of muscle development and I keep seeing positive results. I want to mention, that I am able to make my own discoveries through my practise without knowing every next step
So good to hear! I appreciate you sharing this with me. Keep training and let me know if you ever have any questions!
The pushup is so useful and versatile. I started doing 4 sets of 25 with four different variations and they hit different muscle groups its crazy. Definitely great for aesthetics, endurance and strength.
100% agree! Great comment!
Like many of your other videos, I really appreciate your perspective. I'm convinced and want to incorporate them into my weekly routine: daily stretching, 1/2 mile swim once, 30 minutes shooting baskets twice, 6 miles bicycle twice. I'm 68 and afraid of injuring the shoulders. I can do 3 to 8 depending on how slowly I go.
Just take your time with them, John. Consider elevating your hands to take some of the load off while you adapt to them.
When I was fighting my cancer the push up helped me maintain my strength so do your push ups!
THIS IS INSPIRATIONAL!!!
I hope you made a full recovery, my friend!
@@Kboges I’m almost there
After years of 'powerlifting' style training, I was huge for my height (5'9), 90kg.
I sustained a slipped disc in my back and my blood pressure was through the roof..
I stopped lifting weights and started running 2kms per day, a set of pullups, pushups and planks + thai boxing 2 times per week.
So much better! I'm 78kg now and will try to get to low 70's, you have my goal physique.
Thanks for making this channel
Wow LondanSpade! This is an awesome story! Thank you so much for sharing. Keep on the journey and you will reach your goals.
I appreciate the support!🙏
@@Kboges You too bro, calisthenics are the key to life
The pushup is the most humbling movement when done correctly. I used to bang out a ton with poor form which messed up my shoulder. Once I fixed up the form I could barely do any. Try them on rings you'll really feel them.
I agree 100%!
I really like ur video because it showing you when doing a sets, it gives me more cue about the correct posture and find error in mine.
I do 10 when I wake up after my morning routine. And 10 before I go to bed after my horse stance. I've been doing this for a few months now and I can *feel* tremendous results.
Yeah that is an incredible routine! Keep it up.
@@Kboges thank you!
What are the results?
@@Kurostyle21 well you really have to do it for yourself but my morning routine is stretching then planking for (currently) 2:40 mins and side plank 1:40 i started them both at 30 secs but I increased 5 secs each week, I just like to keep the side plank shorter. Then I horse stance for 1:40 mins (same time as side plank)
The results: well I personally feel like I've gotten stronger with the curl bar and doing my push-ups while working out. I feel like my chest has grown slightly. I'm sure there are many other benefits im leaving out but trust me do it for just a month and you will see for yourself.
@@skizzler1232 I'll try your routine as I struggle with long regiments. I'm quite skinny fat and already diet but getting at least a bit more "stable", not necessarily stronger, hopefully helps in the journey.
Thanks for sharing! 😊
Kyle - thank you for your thoughtful, informative (and for me, life changing) content. The "physiological hygiene" concept is a great motivator and I've adopted your simplified push-pull-leg routine as the start to my day. I've also learned a lot from your video about not getting caught up in chasing reps. Three sets of focused mindful movements feels like a lot more work than I'd ever managed at the gym! Push-ups always feel like something I need to be extra-careful with (I've hurt my shoulder more than once) so this video is a great refresher on form. Thanks again for putting this great content out in the world and improving lives in the process!
Mom: Clean you room and do your homework!
Daddy K boges: Do your push ups and pull ups!
HAHAHA exactly!😂
Thanks. Here I am starting with wall push ups. Definitely focusing on my form as I work through the progression plan.
Perfect! Keep at it, and it will pay off!
Thank you for this. I'm big fan of the pushup. Just starting to get back into it, following a break to let a shoulder injury resolve. Planning to start really slowly, and focus on form and range. No hurry, right? (Even if I am 52!)
“working towards our goal of Optimal vitality, head turning aesthetics and impressive physical capability”
Worded so perfectly
Started doing 1000 push ups a week, blew up my bench press by 25kg within 4 weeks. Incredible stuff!
Solid! Yeah I used to train some pretty strong benchers, and something I noticed early on... the more push ups they did the better. They could use the push up as an assistance movement to get more volume on the benching musculature without having to do a bunch of bench volume which might otherwise beat them up. It's a great assistance movement for those who lift.
@@Kboges Yeah for sure. I'm at that point where I'm doing sets of up to 50 press ups before failure. As this doesn't fall within the 20-30 suggested for muscle growth, should I incorporate harder variations or stick with the 50s?
I've started to also make sure my body line isn't perfectly parallel as I go down and up.
I keep my body at angle going forward. Saw it on an athleanx video. I don't like much of his content but it was a good tip.
I see you also do it, looking at the tips of your toes.
It's a subtle tweek but beneficial.
Yeah exactly! It's definitely subtle but it give you a better position in the bottom of the push up.
Great addition to the comment section!🙏
*Just remember: doing pushups in appropriate position is more important than doing more number of pushups in bad position.*
Excellent advice, bharat!
Started adding a 5 second pause on the down part(Bring Sally Up) and OMG, what a difference. Also doing the same with squats and pull ups. It has completely changed my workouts.
Mate, this is the bee’s knees. I cleaned up my tempo and form, reps dropped from 23 to 13 but I feel a massive pump in all of my chest. Thanks
Nice job! That's exactly what you want!
I’ve been doing easily 20 push ups at once but then I’ve done the way you have coming down slowly and rising up fully till your elbows contract and I’ve done 10 reps x4 and I can tell you all this time I’ve done more push ups, just this way with correct form has done more targeting than my whole month of push ups. Great god send video.
Highly underrated and most people do them very wrong.
100% ! Definitely in the running for the most butchered exercise in fitness.
Crossfit pull ups entered the chat
I'm just impressed by the community that watches K boges. Buncha athletes and animals around here!
I am too, Nikita! Amazing people and I so grateful for the support!
Well deserved brother!!!
When people say they're going to buy a gym membership or whatever, I tell them "do pushups every day for a month instead".
They rarely make it past a week, but at least they've learned they don't REALLY want to exercise, and I've saved them a lot of money.
HAHAHA I love it! Spot on!
You are the King! 🙏❤🔥
Bro working out in paradise
the most perfect form of push ups I've ever seen K
I've been doing them with good form for a very long time, slow and controlled. First my reps went down and I saw the gains kept coming from this simple movement.
My chest are the most developed part of my body. I don't even do dips. Damn
Exactly!
Agreed with you. Even just pushups can take someone very far in chest development. Adding Pause pushups and ring pushups is no joke.
We appreciate body weight exercises, do it anywhere.
A good set of high reps of push ups also has a direct correlation to the cardiovascular strength. Just putting that out there!
Like you said you have to be respectively fit
Indeed! Great point, Zed!
Do your push-ups! Great message as always!
Indeed! Thank you!
I love it when people drop and do about 30 push ups, then when you show them how to do a push up properly, they can manage about 6.
Your form is mesmerising, do you actively focus on squeezing the muscle through the range of motion and do you think about the position of your shoulders during the movement?
Thank you.
HAHHA so true!
Thank you for the compliment!
I do both. I really focus on shoulder position and good mind/muscle connection, trying to integrate everything into smooth motion.
Great simple explanation. Many thanks
Thank you, Shane!
I feel like over time, the fitness industry pushed this notion that pushups don't build muscle, that they are only for beginners and all that nonsense. Then again, most ppl don't know how to do a proper pushup. Your form is perfect. You go down in an angle which is the correct way. A lot of times I see ppl going straight up and down which isn't correct at all. They don't activate their core, glutes, or even follow a good tempo. It's fast, partial reps with average to bad form. The pushup and it's variations and the pullup and it's variations are the best thing any human can do
I agree! Such a bummer because it is an exercise that can help so many people get fit and strong.
Aside from the obvious "gotta sell machines and gym memberships" factor, the fitness industry (for men) is heavily slanted toward bodybuilding. I have theories about the social elements which have led so many men to feel like they have to be huge, but the practical upshot is that anything bodyweight isn't optimum for trying to look like Ronnie Coleman, (especially if your DNA doesn't WANT to) so pushups and other calisthenics have gotten ignored.
@@stevenscott2136 Exactly! Everything thinks fitness is just about being huge and lifting massive weights. Ppl will lift all this weight and can't do 1 pullup lol. We have a lot of content creators who are clearly on drugs and ppl seem to think they can look like that naturally lol. We need to restore order in the fitness industry man. When I see ppl doing a leg day with only machines and they think it's good, I get upset
Thank you for making me love push ups again bro!
I can do like 10 pushups, without complete failure. I've been working out for couple months now and tried doing knee pushups and incline pushups, but pushups have always been a challenge for me and it feels like im not really making much progress. Can anyone give some tips on what muscle and what exercise should i do to help achieve more pushups?
Have you tried maybe doing it up against a wall instead or a table? For your muscles to practice that range of motion but still allowing you to build up to a higher weight... but you can do 10 so I wouldn't even worry and like everyone is saying just doing slow wide-range motion.
It's all about your chest. If the only activity your pecs are getting is push-ups, expect slow results. Try machines specifically for them from now on also. Good luck
In my opinion..push-ups are the best chest builder..thanks for the great content
I have a question, would pushups, rows, dips, pullups be enough for the shoulders or should I add a vertical press? Great vid btw!
Bear crawls+ pseudo planche pushups + lateral raises for middle delts * overhead press front + middle and face pulls for rear delts if able,
@Outcalled wouldn't that be alot for the triceps to handle?
Thanks Ngl I gust started my gym journey and I’ve completely thrown out my push up (but I’ve always felt really good with push ups, way better than what I feel with bp) I needed this
Good to hear!
I absolutely love your content! I dig the new course as well! Hey, my left chest is bigger than the other one, is there a way to correct that if i dont have access to a gym?
Thank you! Part 2 is on the way so it won't be long.
I would work on mind/muscle connection and video taping your form to see if you have any compensations. If you can identify the part of the ROM where you favor one side over the other, you can do isometrics there to work on "feeling" the right contraction. It might take a while, but I've had good success with that.
Push ups are great. I dont do normal pushups anymore but i do decline pushups weighted and theyre a different beast altogether, i did 4 sets yesterday and my chest and shoulders certainly feel it haha. Such a simple and accessible but effective exercise that really nearly everyone should be doing
Spot on! Yeah weighed push ups are no joke!
I started doing calisthenics about 18 months ago and have been really surprised by how much pec development I've gotten out of just doing decline pushups and dips for chest in that time. I used to only use weights for chest in the 1-10 rep range and assumed that was just the way to do it, everyone used to tell you it is, but apparently it isn't the only way.
I doubt my 1RM on bench would be anywhere near as high as it was back when I was doing the gym rat thing, even after refamiliarizing myself with the movement, but I have different goals now anyway. I'm in my 30's now so rather than "get as big and strong as you can" my goal is mostly "look above average and survive the next decade" lol.
I'm right there with you. I'm 31, lost 45 lbs in the last two years, I'm doing bodyweight, dumbbells, kettlebells, boxing, running, juggling (yes, juggling) and lots of walking. I'm also trying to stretch more. I strictly stick to a healthy diet and prioritize sleep more... my main goal is health, with well-rounded fitness second.
Decline push ups gave more results than normal push-ups?? At least for you, that's how it was?
Slow and steady wins the muscle building race with almost every exercise.
I totally agree!
Hey KB, I’ve just got into your channel and I like the simplicity of the videos and the commentary you provide on each one. I’ve got a question. I understand you work out every single day and do active recovery by performing the same movements but with lower effort as you have years of experience. Have you ever been injured while maintaining this routine? And what do you recommend to a beginner like myself(I’ve been training in calisthenics on and off for the past 3-4 years) to make this kind of routine adaptable to my own level? Also, do you have any book recommendations in regards to exercise science because I have become obsessed with gaining more of an understanding of calisthenics and the benefits of this kind of exercise for the body. Keep up the great work. Really enjoying your content.
Scalable & Effective~
💯💣👊🏻
Exactly!💪
I have forward rolled shoulders from over working Pecs and not equally strong rotator cuff so I've been putting off doing push ups. What exercise structure would you recommend to try and keep a good balance for healthier shoulders?
i would recommend practicing keeping the shoulder back and down as much as u can when doing push ups or anything and also do crab walks for time every day, maybe some pike push ups too.
So inverted rows along with push-ups
I love push ups! Subscribed.
Me too!
Thank you!
Even tho I don't comment much I love this channel and your content ! I wish nothing but the best for your channel 👍🏿
Thanks Joel! That means a lot!
How do you feel about dips? I can do about 20-25 slow and controlled on two parallel bars
Dips are incredible muscle builders. The only issue is that many people just don't tolerate them as well as push ups.
I need to add push-ups to my weight lifting routine. This is just the type of video I needed. Thanks for the video 🙏.
Thank you for the knowledge. Love this channel.
Form is everything; especially on the downward movement..slower the better. Then, explode on the upward movement. Same with benching.
100%!
Agree. I will also make a video with some more good info about the effect of pushups. Good stuff bro
Thank you, Adorian! I always enjoy your content!
@@Kboges thanks, man!
My number one place for calisthenics training mind set and process.
Thank you, Eagle River! I appreciate the kind words and the support!
Your content is amazing!
What can we do to preserve our shoulders for longevity? I know so many people that have stopped training because over the years they have developed injuries in their joints.
I would love to train even when I'm old lol, that's my dream.
One thing to make sure is not to stop using momentum on push-ups and dips. This kills the shoulder joint. Keep it controlled
your videos changed my life.
WOW! Thank you for sharing that. I'm so happy to hear this!
@@Kboges Just want to update, I have not skipped a day. its been 10 months!!
I respect your channel. It’s simple and very educational. Can you please provide what is a “good diet” looks like ?
I am vegetarian not vegan and your guidance is much appreciated
Thank you! My diet is simple. Whole foods. I'm not vegetarian or vegan, but my dietary principles apply to any nutritional preference. I prioritize protein as the center of my meal, eat unprocessed foods, and limit the amount of time I eat per day.
@@Kboges thank you sir, you doing excellent job
Also great for trying to build or maintain abdominal strength for those who don’t necessarily want to dedicate time specifically for abs.
Archer push-ups are also a good, difficult variation.
i hurt myself with bad form on free weights, now im doing body weight exercises until i master them before i go back to weights. im going to try out perfecting my form and feeling the right muscles next time.