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Why Your Push Ups Aren’t Building Muscle
If you’re confidently cranking out push-ups anytime, anywhere, but you’re not seeing the expected results anymore-no pumped chest, rounder shoulders, or defined triceps-and you’ve simply hit a plateau, stay with me because there’s a solution!
In this video, I’ll show you 5 methods that will help you progress further with push-ups and take your upper body’s aesthetics and strength to the next level.
I’m sure you don’t want to be the guy who’s crushing push-ups but, after a while, sees no progress, and whose friends ask if you’ve stopped working out.
Push-ups and their variations are indeed fantastic exercises: you can do them anywhere, anytime, without equipment, and they’re great for building strength and muscle.
Many people quickly catch on, as it’s one of the simplest movements to practice and master, no matter where you are, and the benefits are substantial.
People do them enthusiastically, and after the initial success, they might even take on different push-up challenges, trying to do as many as possible in a set.
However, sooner or later, everyone realizes that it’s no longer enough.
You might be doing push-ups for hours, but your progress stops, and you’re not seeing the results you expected.
This is probably why the misconception developed that you can’t build muscle with bodyweight exercises.
But you can! Initially, basic push-ups did produce results, but many people don’t see the full picture.
The problem is that your body has adapted to the load, and that’s why you’re not progressing anymore.
You’ve reached a strong level, gotten better at the movement, become more efficient at performing it, and your body builds just enough muscle to execute it.
This can also happen with gym training, regardless of whether you’re using weights-which many believe is the only and best way to build muscle.
If you’re always bench pressing with the same weight, say 50 kg, eventually your progress will also stop.
Even there, after a while, your body and muscles adapt, and the growth halts.
Or, if you only keep increasing the number of reps in the previous example,
you would see a certain level of improvement, but you can’t increase the reps infinitely, and after a certain range, you’d achieve a different effect:
you won’t build muscle efficiently, but rather develop endurance, which requires less muscle mass for efficiency-producing the opposite result of what you want.
The key you need to understand is that if you keep doing the same thing, don’t expect better results.
If you want to build more muscle or become stronger, it’s not enough to just do more and more; you need to make the exercise harder, increasing the intensity.
Just as you would progressively increase weights in the gym to make exercises harder and more intense, you need to increase the intensity with push-ups too.
If you choose from the following 5 methods and apply them in the recommended order in your training plan, and alternate them after a certain level, you’ll always provide your body with the extra stimulus needed for progress, and you can maximize your physique.
But before we dive into the 5 methods, there are 3 things you must be mindful of:
First, the correct technique. Unfortunately, it’s possible to do push-ups with poor technique, which won’t bring the desired results, and worse, may lead to injuries.
I’m referring to improper hand placement, arm positioning, scapula movement, pelvic tilt, and torso alignment.
I’ve covered these, as well as the most important joint preparation exercises, in previous videos you can find on my channel and down below.
The second important thing you need to pay attention to, which is partially related to the previous point, but I want to emphasize, is the full range of motion.
And third is the tempo, to ensure good time under tension rather than just pumping out reps.
Regardless of the following 5 methods, many people may experience a breakthrough in their progress just by focusing on these, as they were doing the exercise incorrectly before.
If you want to test yourself and see if you’re doing push-ups correctly, check out my 15 push-up challenge video, where you can complete what I consider the basic level with me.
Now, let’s take a look at the 5 methods that can help you take your strength and physique to the next level with push-ups.
24 сен 2024
