9 Tips for Building Muscle w/ Push Ups


all right gang I’m going to share with
you nine tips today on how you can build more muscle with push-ups this also goes
for just almost any pushing movement particularly dips in my mind they’re
pretty much about the same exercise so let’s get jumping right into it step
number one plan your workouts just like I said in the last video you just
because you could do push-ups anytime anyplace whenever you feel like it
doesn’t mean you can get by without a plan where you’re saying this is the day
I do my push-ups this is the number of sets I do this is how many I’m doing per
set you plant just like any other workout when are your rest days when are
your workout days keep a log and stick to the plan that way you have
consistency with consistency you have progression where you will have
progression you will find more muscle and strength so make sure you got it
somewhat of a plan doesn’t have to be a good plan just as long as the up plan
don’t wing it wieners well winner winners never wing it as I like to say
number two kiss the baby talk about this in convent conditioning a lot of times
when people come down and push-ups they’re like okay how close do I get
down to the to the ground fists with you know about six inches you know what are
we talking about here kissing the baby how much range should you use all of it
which means you come all the way down and – you are physically touching the
ground but what we do is we touch the ground with the chest not the chin not
the belly the chest lead with the chest with just the amount of force you would
kiss a baby on the forehead with so you come down touch pause that’s number
three and then come back up again this is all about increasing tension all of
this stuff if you increase tension time under tension you’ll crease muscle
strength it’s as simple as that something does not include increase your
time under tension it’s worthless and pointless to follow in the name of
muscle and strength maybe it has other purposes to it so kiss the baby
make sure you pause top and bottom you again we’re using product of tension and
following PTR so product in tension a lot of times people just jump down and
start banging out push-ups like crazy and their mind is thinking okay just do
the push-up that’s the low how low the bar
set is as long as you can do the pushup then that’s good enough
don’t settle for that low level of standard you’re not doing push-ups for
the sake of doing push-ups you’re doing it for the sake of generating tension so
use proactive tension as I talked about in my chain training PDF to create more
tension don’t just be like okay this is the minimal amount of tension I need in
order to do the rep really stress the hell out of that sucker to the max and
Pt our position tension resistance will help you do just that again a lot of
people do this backwards they put on the resistance on their hands they let the
tension go wherever the hell it wants to go and then as they’re doing it they
adjust their position like oh wait where’s my elbows supposed to be what my
hips are getting a little hot do it the other way around get down on knees you
can do push-ups from the floor up what I’m starting to do now is I have my arms
straight but my knees are on the ground okay get everything on positions I’m
like where my hands where my shoulders get my hips and core just right okay
then set up the tension get everything right good turn it all on as hard as I
can then I’ll lift up my knees or I’ll lift myself up off the floor and have
the resistance so it’s backwards from what normally just drop in give me
twenty will will do for you number six of course again breathe do not let your
breathing limit your tension and therefore your potential strength and
muscle gains more breathing you do the more energy you’ll have the more tension
and the more time you can withstand to have that tension therefore the more
muscular fatigue you’ll have because at the end of the game or at the end of the
day building muscle is never about sets it’s never about reps it’s all about
tension and tension causes fatigue fatigue is what tells your muscles they
got to get bigger and stronger and if you’re not breathing very much and
you’ve got systemic fatigue versus more like muscular fatigue you’ll never stand
a chance in hell so breathe and do not limit yourself as far as how much
tension in there for fatigue you can experience number seven taste tension
not repetitions okay don’t be a rep chaser this is something I used to do a
lot and it’s very prevalent with push-ups these days feel like I can
100 pushups blah blah blah there’s tons of videos out there if people do 100
pushups and they’re not doing 100 pushups they’re doing 100 cries for help
it’s not the reps that matter it’s the tension it’s the fatigue and when we
chase wraps our mind is naturally going to start looking for ways to be able to
do more a repetition more volume with the same amount of tension therefore how
can I get less tension with each repetition like I say I don’t want to
learn from the guy who promises hey Matt I can teach you how to do 100 pushups
I want to learn from the guy says I’m gonna teach you how to do like 10
push-ups and you’ll feel like you did a hundred that’s the guy I want to learn
from not the guys like I can do 100 pushups so what 100 pushups is not
impressive 10 push-ups and collapsing into a heap and being like oh my god
that was everything I had that’s what I’m looking for
number eight make sure you got back strength and stability yeah a lot of I
talked about this in a previous video your core is not the center of strength
for your upper body it’s your back your back has got some of the biggest
strongest muscles that are responsible for where your shoulders and everything
are like so if your back is not tense tight and tucked your pushing muscles
are gonna again it’s going to be all over the place it’s like tensions just
bouncing around all over the place who knows what’s going on make sure your
back is stable locked in put just as much if not more so tension in your back
as you do with your chest this is particularly the case with dips I’ve
even heard some people say that when you’re doing dips it should be 50 50 50
percent of the tensions in your chest 50 percent is in your back and it just it
pulls upon itself and it keeps it nice and stable it’s like a little tug of war
back and forth otherwise it all goes forward and that’s when you get guys
doing this kind of thing okay so make sure you got your back strong and stable
and make sure you’re putting tension in your back for every pushing exercise you
do and finally make close push ups and overlapping push ups your staples so
coming down I talked about this is a centerline principle the more we focus
on centerline pretzeled the more we’re gonna get all of this stuff the more
time the more tension the less stress on the joints everything
and a lot of times this is the standard way of doing things
and nothing wrong with this but if you want to get really more advanced you got
to come in to the point where you’re used to doing things along your
centerline which is I’m quickly finding out is now what feels good like wide
stuff feels like it’s really backwards really wrong and I do wide push ally who
in the world ever thought this was a good idea this is home now for me
so make these your staple and the wide stuff is the stuff you play around with
let me know if you have questions down below beef it look free

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