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BEST Pushup Variations [SUB ENG]

February 23, 2020


In this video I’m going to show you my favorite push ups variations! The first exercises are great for beginners, the last exercises are for the most advanced athletes. 1st exercise is for body conditioning! Knee Push ups! Knees on the ground; then we just have to control the movement! This is the very best and basic exercise to strengthen the push up movement! When the knee push ups will be easy, you can start training the classic push ups! Keep your core activated! Squeeze your abs and gluteus. From this position, just lower your entire body until you touch the ground with your chest. Elbows outside is an error! Otherwise the exercise will be too stressful for the shoulders, and you don’t want an impingement. Also to have the elbows too much close to the body is not good! The idealistic position is to keep 45° between elbows and the body. The elbows must follow the natural movement of the body! When these 2 push ups will be easy (knee push ups and classic push ups) We can start training new variations. One of the most common variations is the Diamond Push up, it stress a little more the triceps. The movement is always the same, but the hands will be closed near each other. From this position, we can do the push up! When you are able to do the Diamond push ups easily, you can start training an advanced variation to stress the triceps even more! From plank position (elbows on ground) we can do a Tricep Extension! Forearms on ground and parallels between each other, from this position just push yourself up! (Not easy ahah) The position of the shoulders can increase or decrease the difficulty of the exercise. When you lean forward with your shoulders, the exercise will be harder. When you lean backward, the exercise will be easier, but you will need to engage more the core to keep the proper form. Another push up variation, wider grip than the standard one. Archer push ups! Most of the weight is on one arm! I’m going to start with the right arm. I do keep the assistant arm completely straightened. You can do this exercise with repetitions always on the same arm as I just showed, or by alternating! So 1 rep with right, 1 rep with left etc I’m warmed up now. When push ups are easy, you can start doing them with your feet over a couple of steps! To engage more the deltoids. The movement is always the same! In this exercise you will engage more the anterior deltoids. Another great exercise, for calisthenics athletes, the pseudo planche lean push up! From the standard push up position, you must lean forward! (As you can see the shoulders are forward if you compare them to the wrist level!) Next exercise, feet over a couple of steps, so I can engage more the anterior delts. Remember to keep your waist high, and to keep your feet pointed! This is a good exercise to conditioning your body for the handstand push ups! So, last exercise, only for those of you who have a good level with calisthenics exercises, handstand push ups. If you don’t have a good balance, you can do them with your body against the wall. When I go down, the head is not at the same level of the hands, I do prefer to go more forward, so that my elbows doesn’t need to go outside. The movement is more natural. So guys, that is all for today! I hope you enjoyed the video! If so, please press the “Like” button and don’t forget to share the video with your friends. Especially the ones who like push ups exercises. Also, don’t forget to leave me a comment below, so I can understand what you would like to see in my next videos. See you soon!

6 Comments

  • Reply Andrea Larosa Official February 17, 2020 at 12:55 pm

    Hey guys, here it is a short video with all my favorite pushup variations!
    (English Subtitles are available by using the youtube option!)
    Let me know what you think.

    More vlogs and calisthenics tutorials will be recorded soon!🤞🏼

  • Reply Akshay Dighe February 22, 2020 at 10:27 am

    English broh, people watching you worldwide, no problem for language but I can't understand. Sorry if I said wrong anything

  • Reply Niky 2004 February 22, 2020 at 1:37 pm

    Ciao Andrea, sono un ragazzo che si sta approcciando al calisthenics e vorrei aumentare l'equilibrio del mio corpo.. Avresti qualche consiglio da darmi per riuscire in questo??
    Ti stimo molto continua così😉💪

  • Reply CDVA February 22, 2020 at 2:53 pm

    Can you upload a video with your best rings push ups variations?

  • Reply angel valdiviezo February 22, 2020 at 7:31 pm

    pon los subtitulos en español

  • Reply José Gagliano February 23, 2020 at 3:51 am

    good video andrea. i would like to know how did you do to get the manna, i hope you can answer.

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