The video is a guide on how to improve push-up performance. It emphasizes the importance of proper form, core strength, body fat percentage, and consistent training. The speaker shares ten tips to increase the number of push-ups one can do:
1. Proper form: Ensure the push-up is performed correctly with a neutral spine, elbows at a 45-degree angle, and hands spread slightly wider apart than shoulder width. The push-up should be initiated from a position on all fours, with the body squeezing the core and glutes.
2. Lose body fat: The speaker mentions that gymnasts and people good at calisthenics typically have low body fat percentages. This is because less resistance is needed to move their bodies, making the push-up easier.
3. Use kneeling and incline push-ups: This reduces the amount of weight lifted, making it easier for beginners. It also reduces the amount of resistance for advanced lifters.
4. Overload your push-ups: More advanced variations of push-ups should be used to improve maximal pressing strength. Elevating your feet can increase the resistance from 64% to 74%.
5. Core strength: A strong core is necessary for a proper push-up. Core stabilization exercises like planks and ab wheel roll outs can be incorporated into the workout routine.
6. Progressive overload: Gradually increase the stimulus on your muscles and body. This can be done by increasing the total number of push-ups or by adding weight.
7. Consistency: Regular practice increases neurological efficiency in the movement, which is crucial for gaining strength.
8. Combine with weight training: Lifting heavier weights can make push-ups easier. You can train with heavier weights and even use lower rep ranges more effectively.
9. Prioritize push-ups in your workout routine: If push-ups are a priority, start with them in your workout. If it's a side goal, start with heavier exercises like bench press and then move on to push-ups.
10. Consistency is key: Consistency is the most important factor in improving push-up performance.
The speaker also mentions a proven program that can help clients get amazing results in less than two months. This program includes a customizable meal plan based on your preferences, a full video exercise library with guided workout plans, a recipe book, and an accountability coach.
1. Push-ups require the strength of your chest, shoulders, triceps, and core.
2. The number of push-ups you can do is closely linked to the strength of your upper body.
3. Push-ups are used to test overall physical fitness by organizations like the police, military, and even in schools.
4. Push-ups can also build up your upper body without any equipment and can even be done at home.
5. The first important thing to do is to ensure that you're performing push-ups correctly with proper form.
6. One of the most common mistakes is when someone doesn't brace their core, causing their spine to round either up or down rather than staying in a neutral position.
7. Another common mistake is flaring your elbows out too far. They should be at about a 45-degree angle from your body.
8. A good tip to prevent your elbows from flaring out is to slightly rotate your hands outward before planting them on the ground.
9. The way to do push-ups correctly is by first getting down on all fours with your hands slightly rotated outward and spread them slightly wider apart than shoulder width.
10. Another tip to increase your push-ups is to lose body fat. Gymnasts and people good at calisthenics have low body fat percentages and have to overcome less resistance when moving their bodies.
11. The more you weigh, the harder it'll be to do push-ups, and the less you weigh, the easier it'll be. This is actually contrary to the bench press where people are generally stronger the heavier they are.
12. A major factor that determines how many push-ups you can do is how much maximal push strength your upper body has.
13. You can't perform a proper push-up if you have a weak core. Your core is your base and if it's weak, your base will be too unstable.
14. It's very effective to drop to your knees and squeeze out a few additional reps, especially if you haven't hit your rep target before.
15. When you're able to do more than 15 push-ups, you'll want to overload your push-ups with more advanced variations.
16. More advanced push-up variations should be used in your routine because they'll help you improve your maximal pressing strength.
17. Using resistance bands to overload the movement can also be beneficial.
18. Make sure that you apply progressive overload, which means that you gradually need to increase the stimulus you place on your muscles and your body.
19. Doing push-ups more often is crucial for improving the number of push-ups you can do.
20. Practicing push-ups three or four times a week will help you improve a lot faster than doing them once or twice a week.
21. It's beneficial to lift weights at the gym doing push-ups and performing exercises like the bench press.
22. Consistency is key in improving your push-ups.