(0:15)- 7 Dumbest Tricep Dip Mistakes Sabotaging Your Triceps Growth! | STOP DOING THESE!
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The push-up should be an exercise that becomes a staple in your workout program from the very beginning. However, it’s not just an exercise for beginners. It can be used in advanced training programs as well because the push-up is more than simply going up and down. You can master that technique, and then used advanced versions of it to make your workouts at home more intense, or to make your workouts in the gym more intense by super-setting the push-up with other exercises. There’s lots of stuff you can do!
Mistake #1: Not Understanding Full Range Of Motion (ROM)
Most people don’t even know what full ROM on a push-up looks like. When I was a kid, I used to get so irritated because when I would do wrestling, part of our practice routine was doing push-ups and sit-ups. We’d have to do A LOT, and I was like the only guy going all the way down and all the way up, and I would see all these other kids doing half-assed push-ups.
The problem with this is that over time, people that do those kinds of push-ups don’t get a true sense of what real ROM is. If you want to build a big chest at home, and really activate your triceps, you have to know how far to go down, and how far to go up. Full ROM means keeping your back straight, head straight, hips down, and bringing your chest all the way to the floor. As soon as your chest touches the floor, you’re going to push yourself back up, but it doesn’t stop there.
When you get to the point where your head is about in-line with your shoulders, you’re going to push up and through to activate your serratus anterior. Some people call this a push-up plus, but in my opinion that’s how every single repetition should look. Always take advantage of full ROM to get the most out of the movement.
Mistake #2: Flaring Your Elbows Too Wide
A lot of people, especially beginners but even advanced trainers too, when they start to fatigue the first thing that usually goes is the elbows. People start to turn their hands in, making their elbows flare out rather than staying tight to their body.
What this does is it takes you away from being in the strongest position possible, but it can also transfer a lot of the load to your shoulders. You’ll feel a huge difference when you go up and down with your elbows flared, compared to tucked in. Your shoulders will burn a lot more when your elbows are flared, but when they are tucked, you’ll feel it all in your chest and triceps.
Mistake #3: Not Keeping Your Spine Straight
It should literally look like there is a metal rod going up your butt and out the top of your head as you perform push-up repetitions. Your body should be perfectly straight. The reason why people tend to not keep themselves perfectly straight is because as they’re performing the movement, they’re not controlling their core. As their core starts to deflate (or if they’re not taking in a breath to keep their core nice and tight), the body will start to do some weird and wonderful things.
The most common thing that happens is their hips and butt start to go up high to compensate for the weak core. This can start to place a bit more emphasis on your shoulders if you do push-ups in this position. The other thing you tend to see is a sag push-up, where someone’s hips sag toward the ground, and the push-up ends when their hips, rather than their chest, touches the ground. This also significantly limits ROM. Make sure you always keep your spine straight to utilise full ROM.
Mistake #4: Completing Your Reps Too Fast
You’ll see people trying to do as many push-ups as they can, as fast as they can, like their lives depend on it, and usually the first thing that happens here is that your form goes out the window. Instead of having your chest touch the floor, and then pushing through at the top, people will only go halfway down, and may not even go up to the point where their arms are fully locked out.
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36 comments
sir im a beginner how many push ups ill do every day..? thank you..
Is there any benefit in doing the negative part of the push up extra slow? And would that fatigue the chest more or the arms?
I like your T-shirt
So many mistakes I was doing thanks for the vid
Hola donde conseguiste esa camiseta de vegeta tan cool?
thanks scotty boy!
Great video but I have a question.. my right chest doesnot get as much pumped as the left after I do push-ups.. any suggestions for this ? Also I am having a pain on my right shoulders after everything I do push-ups.. what to do ??
Inspired from this video in December 2020 i did my body transformation. Watch me doing 40 push ups daily. Just upload the video today.
This guy looks like his neck is gonna blow
Or add one small child, my daughter used to love hopping on my back.
Flaring push-ups isn’t a mistake it actually helps with your chest 45 degree push-ups help triceps
I'm gonna guess Boston…
The 4th mistake is my biggest gripe with PT test. You do a 2 minute (or whatever it is for other branches) push-up test to see how many you can do in a set time and end up with almost everyone (myself included sometimes) doing the mistakes you’re talking about. I always thought just having a form and number standard should be good enough.
I like how he basically scream talks. Great volume. Scott you should do some theater!
Teni que hacer piernas, teni pate pollo, pate pollo teni.
Need shirt where did you get?
love the saiyan shirt, hope i can get a chest ripped like that to sport that shirt.
i was thinking about food watching this.
I regrew my foreskin thanks to this.
i cant do push-ups
Lol I didn’t notice the difference because I had good form
I need that tank top
I just love your videos Scott, you explain everything so clearly.
It was greatly useful, tnx 😍
So is mistake number 3 beneficial for your shoulders
As long as when your working on the chest you do it the right way
King Vegeta with Raditz voice is nagging angrily on people who can't perform push up properly haha 😂😂😂
i was gonna comment why the cringy 2016 edit sounds but i saw the date i forgive you fam you didnt know better
Can anyone recommend the best kind of push-up for building the outer chest, like the area near the armpit?
I'm starting to notice that my center pecs are getting a lot bigger than my outer pecs.
Interesting video…Thanks…
Push + = Seal/them guy’s that wear Berets
Step 1 do a proper push up 😅
They used to gig us in basic for not keeping our faces up. If we had our head down (bobbing up and down) our reps didn't count. It's still a pet peeve with me to this day. 82 push-ups in 2 min. was hard enough without them repeating the same number till you either got your head up or you got your back straight.
They also went back and forth about either having our elbows break a °90 or having a guy hold his fist under our chest (we didn't go all the way to the ground). The old school guys insisted the fist standard was the right standard, but breaking a °90 was the same for everyone regardless of their arm length.
I'm in my 40's now and I'm lucky to crank out 30, but my chin is up and my back is straight. Great video! I think you've got a new subscriber. 👍
Love the fact that you were using wrestling shoes as workout shoes. I should do the same.
when clients go face down and not use their core or back I call it 'chicken pecking' and my clients know it drives me bonkers lol
Dear Scott … one more point I would like to add on … when you going down and touch your chest you are using ur posterior ( Back ) shoulder… so fix it to make your chest push ups best way 👍
Doe foot placement make a difference?