Push-ups. The world's most basic exercise and the most misunderstood. If you think push-ups are just a beginner move, think again, because today I'm going to show you the perfect push-up routine that can transform your chest, grow your arms, and build rocksolid core strength, all without a gym.
And here's the best part. Anyone can start this routine, whether you're a beginner, intermediate, or an advanced athlete. So, let's get into it.
Section number one, why push-ups are so powerful. Push-ups are one of the few exercises that hit your entire upper body in one movement. Chest, shoulders, triceps, core, even your back.
Studies show that push-ups engage more muscles than many machine exercises people spend hours doing at the gym. And the best part, push-ups scale. You can make them easier or insanely difficult.
Section number two, the three biggest push-up mistakes. Before we begin the routine, don't make these mistakes. Mistake number one, sway back push-up.
This kills your lower back. Tighten your core like someone is about to punch you. Mistake number two, elbows flaring out.
This destroys shoulder stability. Keep elbows at a 45° angle. Mistake number three, half reps.
Full range of motion equals full result. Section number three, perfect form breakdown. Here is the perfect push-up step by step.
One, hands directly under shoulders. Two, feet together for more core engagement. Three, keep chest slightly ahead of hands.
Four, engage your core and glutes. Five, lower until your chest is one inch from the floor. Six, push back up explosively.
If you can get this form right, your gains will skyrocket. Section number four, the perfect push-up routine. This routine is broken into three levels.
Choose yours or progress week by week. First, beginner level. Knee push-ups, 10 reps.
Standard push-ups, eight reps. Plank hold, 20 seconds. Rest 1 minute.
Repeat three rounds. If you're just starting, this will build your foundation fast. Second, intermediate level.
Standard push-ups, 12 reps. Decline push-ups, 10 reps. Diamond push-ups, eight reps.
Rest 45 seconds. Repeat three to four rounds. These variations target upper chest and triceps for maximum growth.
Third, advanced level. Explosive push-ups, 10 reps. Archer push-ups, eight each side.
Slow negative push-ups, five reps, 5 seconds down. Rest to 90 seconds. Repeat four rounds.
This builds real strength, not machine strength, athlete strength. Section number five, how to progress faster. If you want results, follow this rule.
Progressive overload. Every week, increase either reps, difficulty, tempo, or decrease rest. Section number six, bonus secret push-up tips.
Here are bonus tips most people never use. Squeeze the floor with your hands. Keep your shoulder blades down and back.
Use a wider stance if you need more stability. Don't rush. Control every rep.
And there you have it, the perfect push-up routine to build strong chest, bigger arms, and a powerful core. If you found this video helpful, hit that like button and subscribe for more calisthenics workouts. Train smart, train hard.
I'll see you in the next one.
