The Best Push-Up Routine


Push-Up Workout In 5 Minutes | In Home

Video taken from the channel: Onlykinds Fitness



Video taken from the channel: NEXT Workout


101 Perfect Push Up Workout

Video taken from the channel: NikitaWK


9Pro1 90 Sec Workout Session

Video taken from the channel: 9pro1 channel


Chest routine | No Equipment needed | Warrior Push Ups | Mike Rashid

Video taken from the channel: Mike Rashid


The Ultimate Push Up | Can you do it?

Video taken from the channel: Calisthenicmovement


100 Push Up Mass Workout: 10 Push Up Variations (FOLLOW ALONG)


Video taken from the channel: Conor Sloan Train Like A Warrior

The Ultimate Pushup Routine Standard Pushup – 3 reps Rest – 10 seconds Diamond Pushup – 3 reps Rest – 10 seconds Wide Grip / Duck Toed Pushup – 3 reps Rest – 10 seconds. During the descent part of the push-up, lower your elbows to the floor. When you arch your back, lift your elbows off the floor and place all the weight on your hands. Return to the beginning position. By bringing your elbows off the floor, you’ll put more emphasis on your triceps and shoulders.

Often overlooked because of its simplicity, the Push-Up is an amazing exercise, benefiting the chest, core and shoulder muscles. When done properly, Push-Ups are also pretty useful in burning fat. To be clear, there is a very clear rationale for 100% of these exercises. ⁣⁣ ⁣⁣ ⁣⁣Now let me get into the specifics.⁣⁣ ⁣⁣ ⁣⁣ The Ultimate Push-Up Program is VERY home workout friendly. ⁣ ⁣⁣ This is a full body program (main focus on upper body and core). ⁣⁣ ⁣⁣ ⁣⁣ For trainees of ALL fitness levels and backgrounds, AND coaches.⁣⁣ ⁣⁣ ⁣⁣ The Ultimate Push-Up Program is 240+ pages in length, and has been divided into 4 phases. PushApp takes the concept of micro-workouts and combines it with a habit-forming regiment that consists of 1-2 pushups, done slowly and with perfect form, every hour of your work day. BE READY AHEAD OF TIME Who’s the boss of your day?

Perform the push days on Mondays and Thursdays and the pull days on Tuesdays and Fridays, resting the remainder of the days. For the moves done for 5×5, add five pounds at. For the actual workout part of this you’re going to perform each of the 10 various pushup exercises for 30 seconds each and then rest for 30 seconds before moving onto the next one. After you’ve finished all 10 exercises you can take a 2 minute break and.

How to do a Russian push-up Start in a plank position with your shoulders directly over your wrists. Lower down into a push-up with your chest hovering above the floor. Shift back into a. The Pull-Up Beat Down. I remember being humbled by the chin-up bar when I was 15-years-old.

It was 1994. Dustin Meyers (my partner at Old School Gym) and I. Pike push up. Do this push up variation if you would like to work your shoulders more.

The starting position is a basically the downward-facing dog yoga pose, sticking your bottom in the air.

List of related literature:

Or you can do a pyramid push-up routine: Do five push-ups, then hold in the up position for five seconds.

“YOU: On A Diet Revised Edition: The Owner's Manual for Waist Management” by Michael F. Roizen, Mehmet Oz
from YOU: On A Diet Revised Edition: The Owner’s Manual for Waist Management
by Michael F. Roizen, Mehmet Oz
Scribner, 2010

For those who don’t think they can ever do a single good Push Up, I’ll show you how to easily work into it.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark, Limited, 2010

Whole-Body Clapping Push-Up The whole—body clapping push—up is the most advanced varia— tion of the mix because it requires incredible upper—body explosiveness and core strength.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

If you can do only one push-up but you do it right, that’s fine.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

with hands on floor, full-body push-up with feet on step, full-body push-up with feet on stability ball, and full-body push-up using one arm.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

The result is that because it recruits and uses numerous muscles at the same time, a push-up can require you to do more actual work than using a seated chest press machine, which will use only a limited amount of muscles.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Once you get into push-up position and do one, it’s conducive to doing more.

“Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.” by Stephen Guise
from Mini Habits for Weight Loss: Stop Dieting. Form New Habits. Change Your Lifestyle Without Suffering.
by Stephen Guise
Selective Entertainment, LLC, 2016

Until I was following Dr. Graham’s program for a while, I never was able to do full-on push ups, even though I used to bodybuild a bit in college and could do hundreds of bent-knee push-ups in various hand arrangements when doing martial arts in high school.

“The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time” by Douglas Graham
from The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your LIfe One Luscious Bite at a Time
by Douglas Graham
FoodnSport Press, 2012

Will improving my push-up skills make it easier to do?

“Tiny Habits: The Small Changes That Change Everything” by B. J. Fogg
from Tiny Habits: The Small Changes That Change Everything
by B. J. Fogg
Houghton Mifflin Harcourt, 2019

Arms should be fully extended with each push-up.

“The Detox Book, 3rd Edition: How to Detoxify Your Body to Improve Your Health, Stop Disease, and Reverse Aging” by Bruce Fife
from The Detox Book, 3rd Edition: How to Detoxify Your Body to Improve Your Health, Stop Disease, and Reverse Aging
by Bruce Fife
Piccadilly Books, Limited, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Going to start my workouts with this. Would like to be able to do this but each movement/ set is done 10-9-8 etc, then next movement/set.

  • Not balanced in terms of different parts of muscles, ambiguous highlight of longevity of breaks. I expected more quality, but it leaves much to be desired…

  • Dear Sir Mike Rashid,

    I watched your push up video and I like it. My utmost respect & interest. Good job! I hope I can inspire you to watch my own short video with my own version of a challenging push up exercise.

    I hope it may provide you with new insights and inspiration. Check out lots more of my variations, challenges & exercises on my YT channel (if you like).

    Thnx for your time. Best wishes & hope till soon, Jacky from Holland

  • Congratulation! This video has been inducted in the “One arm push-up HALL of FAME”!

    The 10 videos inducted in the HALL of FAME as of now (June 2020) are:

    Bruce Lee (2 fingers one arm push-up)

    Sylvester Stallone (Rocky)

    Jack Palance (receiving an Oscar!)

    Demi Moore (on David Letterman!)

    Svend Kohl (Calisthenicmovement)

    Greg O’gallagher (Kinobody)

    Al Kavadlo (we’re working out)

    Matteo Spinazzola (DeUanUIs)

    Steve Deschesnes (The one arm push-up guy!)

    Francis Ngannou (UFC fighter)

    See these videos on my youtube page in the playlist: “One arm push-up HALL of FAME”!

  • Hey bro would you recomend me to do this as a finisher after your 6 min chest workout you posted a couple moths ago I like to combine your wokouts?

  • I have a four pack and have been working on my five and six for two months, how can I increase gains?? It’s getting more and more frustrating

  • Why is he hollow back at the top? If the goal is chest which it is then you shouldn’t because he’s using alot of shoulders when he does that.

  • El coronavirus nos ha enseñado a lavarnos las manos y ser más aseados, nos ha hecho extrañar y valorar las cosas simples y personas que antes no valorábamos, a entender que no soy el ser más importante en la tierra, a entender que no somos eternos y podemos morir en cualquier momento, a ser solidarios, a no contaminar, a estudiar cosas importantes, a ver la importancia de trabajos como trabajadores de limpieza, recolectores de basura, repartidores, empleados de supermercados y no verlos por encima del hombro, a mantener el cuerpo sano con ejercicio, alimentación y evitando los vicios para soportar el virus, en resumen nos ha hecho mejores pero pagando un precio muy alto.

  • I was doing like 50 (real) push up in one set. Then I started training with rings. After 2 months I thought hey I could try the archer push-up, as a new calisthenic mouvement. I was able to do 8 right away, without specific training! I thought hey, so I could try one-arm push-up. And I did 4 left and 3 right in a row. Rings are amazing. And I’m 35.

  • Hey Mike, your home workouts are great! Please advice on supplement and diet now that gym is closed in my country due to covid19. I love your home workouts. When gym resumes I’ll seek your wisdom then.

  • Seriously, this is the only video i found that doing OAPU like it should be.
    My archer getting easier now, almost there! IMO its better to do archer with supporting hand in front of you to mimic the full movements

  • Shit mike strong as circuit without any break..its a lot of shredded mfers who cant do what he just did..especially with all the weight he pushing up as well..this is legit as fk

  • Thanks! I was happy that I had become able to do 1 arm push ups, but I realized I’m doing them with the worst possible form hahah. Gotta keep working on it!

  • Why is all these skinny ass white boys with no chest or size making workout videos.. They suck”!! And have no body or cuts on them… Delete this bullshit.. If ur chest is not big. Dont do videos like this..

  • Flying superman pushups are harder. One arm pushup form is all about keeping your body straight and not twisting, trying to do them as much as a regular pushup as possible, eventually!

  • Finally I find an actual tutorial that teaches the details of the actual one hand pushup and not simply the progressions and a vague result. Thank you

  • I’ve heard a few people say that for a true one arm push up you should have your legs together. Can anyone confirm or deny this? I don’t think it’s right, but if it is I don’t want to continue doing the wrong form.

  • I did this archer push up after mastering basic push up after few reps in just second day it hurts my right shoulder and im finding a way to release na pain

    Can someone pls tell me how to relieve the pain im way behind my push up routines

  • Big ups to u bro finally someone doing pushups the right way. Inspirational nice variations I do mine similar but five sets of twenty but I’m going to try those, thanks for the video.



  • I wanted to see how easy bad form one arm push ups are. So I gave them a try. I did 7 with my right arm and 5 with the left. The next day I tried perfect form and could do only 3 on right and 2 on left.
    Don’t get disheartened if you see somebody doing bad form exercises and you can’t. Perfect form is hard to achieve but once you get it your body becomes your machine.

  • I can see doing one set of these then running a lap and repeating as many times as possible. Just set a goal for 3 to 4 rounds. Thanks Mike.

  • Great video! I was finally able to crank one out thanks to it. One tip that worked for me that i didn’t see in the video though was a progression past archer push ups, and that was only using one finger to support yourself, thereby increasing the load on your primary hand.

  • First I heard “the woman pushup” and I thought the ultimate push up is some variation of the actual woman push up. But then “one hand” push up was spoken more clearly.

  • I didn’t know this guy til I watched the Tyson interview, really inspired me to do better after the story of when he was doing bad and got his shit right that’s a real life struggle #salute

  • I started training yesterday I did 100 but today I could only do 50 because my arms hurt…what can I do to get rid of the pains in my muscle����

  • So just to clarify, the diagonal leg (same side as arm that is active) coming up is a good thing? The reason is because I am not using it to carry the weight correct?

    How come in other parts of this video his leg is not coming up. Which version is the hardest movement that I should be working to perfect?

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  • Aren’t you supposed to depress your shoulder to make it safe for your shoulder joint on all push ups, including the 1 arm? Not to be a nit picker but his shoulder is raised right up, not only making the movement easier but increasing the likelihood of injury. I’m not an expert and i could be wrong but other sources say that’s bad form.

  • Hey guys!! Thank You so much for your support! We already close to 10 000 subs! I can’t believe it! Try this challenge, write in the comments your time and let’s improve together!! And also can we challenge Browney in this one?:) Let him know in his comments that he should try it!! Don’t miss my 28 days workout free home workout program! Start from day 1 and let’s make something good from this lockdown! I believe in you!

  • Hello! I like your pushup workouts, but I listen to my own music. Do you think you could make versions without music, unlist them and paste the link in the description? Maybe more people would also like them. Thank you!

  • I see that your hand placement is the same as the regular pushup instead of more in the center of your body. Sooo tough. I can do archers l, but cave when doing the negatives haha.

  • Hey El Eggs, if you can please do tell me if these kind of(one arm) push-ups should be done. I know you mentioned the points on straddle but I honestly want you to see

  • Mike I’m 43 bro and you are helping me to get my life together bro big time. I watch your videos all the time and they are fire good looking out.

  • hey man just wanted you to know that I have my 7yo son doing one of your 5 min abs every day religiously. he now has an L-sit on the floor and has his abs showing. he’s pumped! keep up the vids and great work!

  • Great workout sir as always I can’t wait to give this a try thank you so much for this amazing workout you’re my top 1 youtuber my respect bro

  • Hi, I think you have some really good exercises here on your page. On this video I would like to add pushups on the fingertips. I ‘ve looked for that on your site but I can’t find them anywhere. Don’t you like doing them or have you just forgot them. Personally I think the’re great for finger and wrist strength.

  • If I try to attempt a one arm pushup or do one arm pushup negatives my one leg (opposite side of the arm i train) lifts off the ground. Does anyone havr tips to fix this since it really sucks

  • About to challenge myself and do this 5 times to hit a total of 500 pushups! Wish me luck!��
    Well that was hell… 300 to 500 was a mental battle but definitely worth it. Had to utilize my knees to bust out the last 10… The pump afterwords felt better than sex lol

  • Hi, calisthenic movement. I tried the one arm push up and I found that it puts a lot of effort on my leg muscles in order to keep the balance, especially on the diagonal one to the working arm. Do you feel that too or is it just me?

  • Do anyone know about Episoketren System? Does it really work? I hear most people improve their soccer skills with it with this popular training program.

  • Okay I had to take two short breaks but this feels really good. Once I can do it all the way through without stopping and every day I will give all praises for my transformation to the House of Conor

  • I can hear and feel small crunchy sounds in my shoulders when doing the negative one-arm-push up. Is that normal? I worry I may be hurting my joints or cartilage or so

  • My Instagram Page is @Tru3story87
    I’ll cash app anyone reading this $100 if I’m lying about my journey.
    For almost month I did a day on and a day off of 528 push-ups. 16 sets of 33 pushups. In a months time that equaled to 16 days of pushups amounting in 528 per day = 8,448 pushups total!!!!
    This transformed my life. Check my page if you think I’m lying and let me know what you all do for a great workout ����. I just ordered the 9-1 pushups board and I can’t wait to do pushups on those!

  • Biceps push-up does not work. The movement does not raise the wrist not even close to the shoulder, but the shoulder close to the wrist and ends up not being useful for performing a biceps exercise.

  • I’ve had an elbow injury so I’ve been doing 100 one arm pushups on my left each day. The muscle imbalance is going to be so noticeable.

  • 1:50 Im here but on purpose, I cant do the full correct one arm push up. And the small twist one arm push up is already hard for me.

  • Very brilliant workout sir.For me I needed to take rest after 30 reps then 60 reps coz my arms were tired will work hard towards it.Appreciate it ❤��

  • Well I can say one thing on this: this is for Advanced intermediate or Advanced.
    For the the others like us: till the quarter and we’ll be done.
    Greetings everybody, hope everyone get out of this safe and healthy ����❤️������

  • Bro! Failed halfway thru.. just getting back into shape �� my 3 yr old did the first 30 sec on my back, so it burned me out quick.. keep going champs!

  • If you don’t warm up your adductors (inner thigh) you will be injured, because one arm push ups requires a lot of stabilization & the main stabilizer is the adductors especially if they are weak.

  • Hello Calisthenicsmovent,

    First of all, thanks for all your content. I found your video’s contain useful and informative content.
    I’ve been working on the one arm push up since the pandemic. I started with easy variations of the archer push up
    and worked until I was able to do 10 reps with a straight arm. The next progression I tried was negative one arm push up, but
    they were still way to difficult. Even from the knees I am not able to do negatives.
    Do you have any tips or other progressions to bridge the gap between archer push ups and negative one arm push ups?

    Thanks in advance.

  • I tried it and I wasn’t able to do it.I was ok going all the way it felt like a earthquake I was laughing so hard at the same time Cuz my body was shaking like crazy.I somehow went all the way down for 1 minute but then on the way up it took me 10 secondsfor my body to shut down. Im a guy that stays in shape I workout regularly but yeah this was insane

  • In india it is known as ram murti dand on the name of wrestler ram murti who discover this. He did 10 sets. Every set has 5minute.

  • Man I was able to do the going down part, but then the hardest part came, I layed down I did not go up. But not going to leave it �� ���� #Practice

  • If any of you are interested, Calimove’s workout plans have changed my bawd completely. I went from 5 clean pull-ups to 16 in 3 months. No doubt they’ll take you to the next level

  • No Equipment needed
    5-Hindu pushup
    10-alternating hand touch push up
    10knee ins pushup
    10pushup to alternating side planks
    5 diamond pushup
    5plyometric or hand clap push up
    Pushups to failure

  • Thanks so much for showing the movement properly! I’ve been watching a lot of OHP tutorials and you wouldn’t believe the crap I’ve seen…

  • Nikita: Explosive push ups.
    Me: Friction push ups.

    Btw, if I’m not very strong and just starting out, is it better if I don’t get too close to the floor when doing regulard push ups or just do knee push ups?

  • These guys are as good as you can get in terms of helping you to progress. You should know that I now look just like Sven from the ankles down (I have similar trainers) but that’s as far as it goes. His physique and execution are second to none. Form over reps every time. Excellent.

  • Lucas you are the most classic guy, I love both your channels and I have a question, what are your thought on doing body weight exercises with a 10 kg weighted vest?