This video teaches a step-by-step guide on how to improve push-up strength and maximize muscle growth. The guide is divided into three steps:
1. **Set up your body position**: Place your hands at mid-chest level, with your forearms directly over your wrists, and your elbows tucked in at a 45-60 degree angle. This will help unlock several muscles that contribute to push-up strength.
2. **Stabilize your body**: Activate your chest muscles, lats, and mid-back muscles by pushing your knuckles into the floor, sliding your shoulders down and away from your ears, and pushing the floor away to open up your shoulder blades.
3. **Perform the push-up**: Start by pulling yourself to the floor using your back muscles, then push away from the floor to the top, squeezing your butt and thighs. Modify the push-up based on your current strength level and body type, using options such as banded push-ups, incline push-ups, or slowing down the reps.
The video also provides tips for those who struggle with push-ups, including using a band for assistance, and for those who have mastered the standard push-up, including incorporating pauses and banded push-ups to increase difficulty and challenge the body.
Here are the key facts extracted from the text:
1. To set up a proper push-up position, place hands so that at the bottom of the push-up, the forearms are in line with the wrists.
2. Avoid bending forearms at an angle and instead keep them straight.
3. If wrists are not flexible, using dumbbells can help achieve proper hand positioning.
4. The elbows should tuck to a 45-60 degree angle, creating an arrow shape.
5. Flaring elbows out creates a T-shape, which weakens the push-up and puts shoulders at risk of injury.
6. To find the correct hand position, lie on the floor with hands at mid-chest level and adjust hand width until forearms are over wrists and elbows are in the correct position.
7. Most people will have a hand placement at mid-chest level, just outside the shoulders.
8. To stabilize the upper body, push knuckle down into the floor and spread hands, incorporating more chest muscles.
9. Slide shoulders down and away from ears, activating lats and contributing to push and strength.
10. Push the floor away to open up shoulder blades, integrating important muscles for stabilization and strength.
11. Adjust head position by pulling chin back to draw head in line with the body.
12. Stabilize the lower body by setting hips in the correct position, tucking tailbone, and engaging core.
13. To perform a push-up, start by pulling and then pushing, using back muscles to pull to the floor.
14. Avoid letting gravity flop to the floor, which loses stability.
15. At the bottom position, squeeze butt and thighs and push away from the floor to the top.
16. At the top position, head, hips, and feet should make one straight line.
17. Modifications can be made to the push-up based on strength level and body type.
18. For those who struggle with push-ups, options include using a band for assistance or performing push-ups on an inclined surface.
19. For those who have mastered the standard push-up, options to increase difficulty include slowing down reps, adding a pause at the bottom position, or using banded push-ups.