do a push up right now seriously one rep I'll wait done good that push up was wrong I don't need to see it I already know because 95% of people do push UPS the same broken way and they've been doing it like that since middle school same bad form thousands of reps year after year exposed and it's costing you everything five things nobody ever corrected because nobody thinks push UPS need correcting fix them and the push up goes from the most wasted exercise in your routine to the most effective upper body movement you can do
anywhere no equipment no gym let's go here's something that needs to be said fast push up is the most disrespected exercise in fitness people treat it like a warm up like a punishment like something you outgrow gymnasts never stop doing push UPS fighters never stop special forces never stop people whose lives depend on real upper body strength they do push UPS forever but you Learned yours from a PE teacher when you were 12 and you never fixed it so you've been practicing the wrong movement for years every rep made it worse let's undo that starting
with the one that's destroying your shoulders during a push up your body makes a t shape arms straight out to the sides feels natural feels powerful it's shredding your rotator cuff at that angle your upper arm bone jams into the front of your shoulder socket every single rap that grinding you feel that's tendons getting pinched between bones and it gets worse over time until one day your shoulder just stops cooperating the fix takes one second Tuck your elbows to 45 degrees your body should look like an arrow from above not a t arrow not t
remember that shoulder pain gone and here's the kicker you're actually stronger in this position more reps more chest activation less injury there's no downside you were just never told that alone would save most people's shoulders but this next one is bigger this is the reason your chest still looks the same no matter how many push UPS you do this is why your chest won't grow watch anyone do push UPS their arms move body goes up and down but their shoulder blades completely frozen not moving at all that's the problem right there your chest muscle needs
your shoulder blades to slide forward to fully contract if they don't move your chest never fully squeezes every rep is a partial rep every set is half a set you've been doing push UPS with the parking brake on the fix at the top of every rep don't just lock your elbows push further spread your shoulder blades apart push the floor away from you until your upper back round slightly feel that that's the part of the push up you've been skipping you've been leaving the most important 2 inches of the movement on the floor every time
2 errors fixed your shoulders are safer your chest can finally work but there's an invisible problem stealing reps from you on every single set and it doesn't even look like a form issue the rep killer nobody notices most people's push up position is soft hips sagging lower back dipping core just hanging there like a hammock between their shoulders and toes this is an energy leak and it's massive when your core is loose pressing force leaks through your midsection instead of going into the floor you're pushing against a wet noodle instead of a steel beam your
body wastes energy holding itself together that should have gone into building your chest the fix before you go down squeeze your glutes hard brace your core like you're about to get punched in the stomach Tuck your hips slightly under your body should feel like a plank that's about to break a board not a plank that's taking a nap this is where most people ruin it they think the push up is an arm exercise it's a full body exercise where your arms happen to move lock the body unlock the results three down two to go and
these last two are different these are the ones that separate someone who does push UPS from someone who actually changes their body with them No.4 is going to make you mad and No. 5 might be the most important thing in this entire video why 50 push UPS means absolutely nothing I can do 50 push UPS cool let me watch every rep takes half a second drop with gravity bounce off the floor momentum does the work muscles barely involved that's not training that's falling and catching yourself 50 times this is why people bang out huge numbers
and still have a flat chest their muscles were never under real tension you could do 100 reps like that and get less growth than 10 reps done right the fix 2 to 3 seconds down 1 second pause at the bottom chest hovering not resting one to two seconds back up every rep takes four to six seconds total that's it and this is why your plan keeps failing you've been chasing numbers your muscles don't count reps they count time under tension ten slow reps will build more muscle than 50 fast ones every time ego wants the
number your chest wants the tension pick one that one stings I know but this last one is worse because it's the one that's been quietly damaging your shoulders for years and you didn't even know it was happening the shoulder wrecker you can't feel until it's too late at the bottom of most people's push UPS their shoulders dump forward the front of the shoulder collapses past the wrist line shoulder blades wing off the back and the rotator cuff is holding weight in a position it was never built for this is the silent killer you can't feel
it happening there's no sharp pain no warning just a slow invisible grind rep after rep week after week until one day you're in a physio's office wondering what went wrong thousands of reps of this that's what went wrong to fix at the bottom pull your shoulder blades together and down think shoulder blades into your back pockets because the joint stays centered and your chest fires harder because the muscle starts from a longer pre stretched position more growth less damage this is the error that matters most because the other four cost you results this one costs
you your shoulders every cue 10 seconds here it is the whole thing hands just outside shoulders fingers spread arrow position elbows 45 degrees squeeze glutes brace core steel beam go down 2 to 3 seconds shoulder blades pull together shoulder blades spread apart at the top push the floor away upper back round slightly squeeze that's one rep if you can only do five like this good five real ones beat 30 fake ones and when five becomes easy don't do more make it harder weighted vest feet elevated slower tempo that's how muscle grows not by chasing numbers
the push up is not a beginner exercise it never was it's a skill and you've been doing it wrong your entire life flared elbows frozen shoulder blades loose core bouncy reps collapsed bottom 5 errors thousands of reps years of wasted effort not anymore you now know more about push up mechanics than 99% of people who walk into a gym that's not an exaggeration most trainers don't correct half of what you just Learned so here's what happens next you drop down you do one push up one with every fix from this video and you feel the
difference in your chest your shoulders and your core immediately in one rep then come back to this comment section and tell me it felt like the same exercise it won't drop not even close in the comments after you try it I wanna see how many of you actually do it next video I'm covering the exercise people butcher even worse than push UPS subscribe so you don't miss it send this to your friend who brags about doing 100 push UPS they really need to see this
