 Welcome back to the School of Calisthenics. Before we go any further, we just really, really like you to click subscribe, but when you don't subscribe, Tim gets upset. I'm upset already, but you're not done it already. So click subscribe, and then we are gonna show you how to progress your push-ups. If you've been in calisthenics for a while, you've got some good training background behind you, you might have found that push-ups have become easy and that your progression has stagnated a little bit. So we need to make sure we're gonna give you some overload to your training, ways to make it harder so that you can keep progressing to keep getting those push-up gains. So we're gonna pull out some tools from the locker. We're gonna take you through them. It's important that we're always doing stuff which is challenging the body. That's how we get stronger, and that's how we keep moving our train in the right direction. All that we're gonna take from our locker to progress our push-ups is gonna be our levers and angles. And what we're gonna do is elevate the jackal upon some small parallettes. Now this could be some dumbbells, you could use some boxes, anything which means you can get a little bit more hand height away from the floor, but leaving this space in the middle free for you to put your chest. Couple of key things, I'm gonna get Jacko to rep out a few for me. Elbows are gonna still face behind the body so we're screwing the hands in. Elbows pointing behind. So even if we were on flat hands on the floor, on a box, or into a bar position here, we're still trying to create that rotation, keeping the elbow pointing behind. If Jacko does a bad one for me, the elbow is gonna fly to the side. This just jams the shoulder into the front of the socket, not a happy place for us. It was horrible. Horrible, now the benefit of having the hands elevated is we start to access some range of movement we can't normally get if our hands are on the floor. So all of this good stuff here you can see now Jacko's hands are passing the armpit. We're starting to create some more strength through a different range of movement. If we've not spent some time there before, we're not gonna be strong enough. It's gonna be difficult. That's one way which we can start to build some nice strength in. And particularly for this position, we might actually get some better range of movement which we can then access in our muscle up positions, building some of that more global capacity strength. We're gonna increase resistance by using a resistance band. Now there's a couple of ways to get this around a back. Tim puts his hands through either end and then he's gonna take it around his back and then it's gonna go across the middle, top to his back and it's gonna keep his elbow in by working and holding onto the side of his arm there. Then he's able to jump down and get into some good push-up positions. So Tim goes into the, once he's got the band set, he's into the top of his push-up position. Just a couple of key points on this is the band is gonna help to keep the elbow in nice and tight but he's gotta make sure he still actively screws the elbows so they're pointing backwards. Then he's gonna have his bum on to help keep his core and trunk in a nice straight line and that is going up and down. So he's gonna imagine he's got a 50-pound note between his butt cheeks and it's a windy day and he doesn't wanna let that bad boy go because we ain't got much money. And then the other thing is to keep his trunk nice and aligned to compliment his glutes. The other side is gonna be his abs. He's gonna tense those like he's ready to take a punch. Good, and then from there, he's gonna keep those in gaze. Elbows start pointing back as he drives up. The resistance band is just providing that extra bit of resistance to push against and the whole time he's here his body keeping that nice straight alignment through that midsection and trunk. Third technique to progress your push-ups is to add some additional weight in the form of a weight vest. Now this has got two benefits. The first one is it increases the resistance so it makes the movement more difficult and the second one makes you look like you're in swat. But what would happen if this guy knocked on your door in that vest? I'd have to be flippin' terrified. This is actually, yeah, it's a weighted vest. It's not a swat team bullet-proof. What are they calling the bullet-proof? Bullet-proof vest. I'd also want to know, it was like, why is, what happened? Budgets are hard times at the swat department. All right, I've got Sergeant Swat in position and what we've got is the weight vest that's placing a little bit more overload on the upper body and that means the core is gonna have to work a little bit harder. So it's a simple movement, the same as before, we're gonna keep the elbows nice and tight. We're gonna drop in close to the floor, get the chest down. What I don't wanna see is us dropping down, losing control of the middle, chest arch is up and then we eventually find ourselves back into some form of a proper position at the top of the movement. So if we're gonna add load, it's gotta be progressive, it's gotta be stable in the movement pattern so that we're not just making additional load and compromising technique. Tool number four is gonna be using our levers and angles. So I'm an engineering student by trade. You got a first. Yeah, first, but that's a different story. But we're gonna work by increasing the demand by having his feet higher up. So it's gonna be like the equivalent of an inclined chest press where we get more accentuation on the front of the chest and the higher those feet go up, it's gonna load the front portion, the anterior portion of the shoulder more, which is gonna make it much, much harder. Eventually, if you went all the way up to vertical, then you're looking obviously like a handstand or wall handstand push-up. So we've got a small 30 centimeter box here, Tim's feet goes on top of it, then the same principles apply, is going screwing the elbows back, bum's on, core's on, then he's dropping into that position and he's seen now rather than his body being completely horizontally starts to work at a bit of an angle, that's gonna increase the demand on the front portion and the upper part of his shoulder and the upper part of his chest. So applying the university degree principle that more is better, we've just got the progression number five. We've got feet elevated, putting more load over the shoulders. We've got hands off the ground to create full range of movement. He's really out there. We've got extra weight on the shoulders and I've got this baby and he's some more resistant to push his shoulders. Number five, if you're not sure what to do, put more together. Now we're confident that has revolutionized your push-up training. So if you want some more content from us, click subscribe. And also we've got a free beginner's guide and we would love you to have that. So make sure you get a copy here. Excuse the bias upon this one, but if you want some more free videos, look down there, click on that, it's gonna give you some more free tutorials on help your pushing. Thank you for watching. Cast dismissed. Dismissed.