everybody is unique, but I'd say if you are currently including push-ups as part of your exercise routine, then replacing them with this exercise at 50-70% of the reps you normally do should be a safe estimate.
Thank you for your question. Is it more effective than a regular push-up? Well it depends. The first (incline chair) push-up we show is in fact a regression to a true (prone on the floor) push-up. And often a regression is more effective when someone is learning an exercise pattern, or needs to develop the correct neuromuscular strength to perform the exercise safely and correctly. Often a regression (like this one) is helpful when one wants to do more repetitions, for any kind of endurance based goal. The second version (decline chair) push-up, is effective when you want to load particular muscles with more resistance (this case body weight) than a true push-up. Because of it's biomechanics, the decline push-up engages more load to the upper chest/pectoralis clavicular muscles and to the front of the shoulder/anterior deltoid muscles. There's also more resistance for your joints to press through because the load (your bodyweight) is higher. This makes it a progression to the true push-up. And if that is your goal, then it is more effective. I hope my answer is helpful for you.
I noticed that his elbows are pointing outward; my instructors told me to have them pointing back, brushing closely past the ribcage. Is there a difference ?
elbows in engages more triceps and the front of your shoulder - for many it is tougher to do because it requires more strength isolation. Alternatively if you have the coordination to do so safely, doing a push-up with your elbows out works more of the pectoral muscles and engages the shoulder-blade/postural muscles more. "Elbows in" is easier to monitor, so often it's usually a default method many trainers choose, especially if working with a group,. Hope this helps answer your question. 😃💪
You are right. A strength training exercise doesn't specifically reduce body fat. But if you lead a health-focused lifestyle, which includes a balanced diet and exercise plan, then goals such as reducing your "love handles" and other fat-loss goals can be achieved.
