How to Build Big Biceps at Home (NEVER DO THIS!!)
Тәжірибелік нұсқаулар және стиль
To build big biceps at home, you have to start by doing the right exercises. Doing things like the biceps pushup is not going to help you in your pursuit of bigger biceps. In this video, I show you exactly why by breaking down the movement and showcasing the lack of true biceps function in the increasingly popular calisthenics exercise.
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To begin with, it is imperative to understand that a muscle is built through overloaded tension and resistance. In the case of the biceps pushup, this is sorely lacking. As a matter of fact, the only muscle group getting the necessary applied tension and overload is the one on the opposite side of the joint - the triceps.
If you break down any pushup movement you will see that the work is being done to overcome the flexed elbow position to get your elbow into an extended or straightened position. This is crucial to understand. Overcoming a resistance to elbow extension is a accomplished by the triceps not the biceps. It doesn’t matter that your elbow is in a flexed position at the bottom of the home exercise. That is happening for free. The downward force of gravity is going to drive your body down flat to the ground without any extra help from your muscles.
So it helps to break down the real function of the biceps to better understand what is happening here. First, and most important, the biceps muscle has the ability to flex or bend the elbow (bring the hand closer to the shoulder by bending the elbow joint). As mentioned, while this bent position is achieved at the bottom of the biceps pushup you are not actively working to get into this position. Your body is simply dropping to the floor and giving into the force of gravity to get here, diminishing any work being done by the biceps.
Second, the biceps has the ability to supinate the forearm. Once again, while the forearm is in a position of supination (facing forward) at the bottom of the exercise it doesn’t mean that it was actively contracted to get into that position. As a matter of fact, you are actually locking your forearm into this forward facing position by placing your hands on the ground, further negating any active contraction of the biceps to keep you there.
Third, the biceps are capable of weak shoulder flexion. This is the only element of the three that might even remotely be taking place in this biceps home exercise variation. That said, even here however you are not flexing the shoulder to shoulder level at all but simply taking it from a position of great extension behind the body to one in less extension (thereby flexing it somewhat to get to the finish position). Nonetheless, the amount of biceps contraction that contributes to this is minimal at best.
The only thing the biceps can contribute, however minimally, is to the stability of the body during this home exercise. If you think about it, the tendency would be for the body to lose balance and tilt forward at either the top or bottom of the movement. This is because the hands are placed back towards the hips, shifting the center of gravity backwards and creating the tendency to be off balance to the front.
What the biceps would do here is simply try and contract to pull your body backwards and rebalance the center of mass. The problem again however is that the biceps cannot do this since the hands are unable to move or slide on the ground, meaning that there is no active shortening of the elbow. Once again this minimizes any real significance of the muscle.
If you are trying to build big biceps at home you need to look elsewhere. The first place you can look is to other bodyweight exercises for biceps if you lack any equipment. There are a few to pick from. The key element to all of them however is that they resist elbow flexion not extension. Realize that all of these, while options, are decent but inferior to things you can do with a pull-up bar.
With a pull-up bar, things like chinups, weighted chinups, eccentric chins, biceps chin curls and even one armed chinups are exercises that can be done to build big biceps without ever needing to step foot in a gym. The key is understanding what it is you are trying to accomplish with the home exercises that you are using and that is when all new arm gains and big biceps can be achieved.
If you are looking for a complete program that requires no equipment at all and uses just your own bodyweight for the resistance, head to athleanx.com and check out the ATHLEAN XERO program. You can see first hand just how quickly you can build muscle at home with home workouts by training like an athlete for just 6 weeks. Visit the link below to check it out.
For more home biceps exercises videos and home workouts for biceps, be sure to subscribe to our channel here on youtube via the link below and do not forget to turn on your notifications so you never miss a video when published.
Пікірлер: 4 200
*NEW “FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
@moeabdelhameed
4 жыл бұрын
ATHLEAN-X™ Hi Jeff, quick question. Should we always train to failure on every set in every workout or not?
@YohanBlake-hy7gb
4 жыл бұрын
Should we train the same body part every day?
@JDavis662
4 жыл бұрын
ATHLEAN-X™ Hey Jeff!!! Thanks for the videos. Can you do a video on how we focus on nutrition in this isolation.
@chrisv4070
4 жыл бұрын
Hi Jeff I'm trying to start calisthenics at home. What would you recommend for me to do as a beginner?
@ahmadhanifi4739
4 жыл бұрын
Is it possible to have a visible six pack with some loos skin over it?
noone has ever noticed that jeff (jesse too obviously) always writes down in the description literally EVERYTHING he says in the video for deaf people? this man's desire for helping everyone with his knowledge is so unique. truly respected from me.
@someoneelse1904
4 жыл бұрын
I hadn’t noticed that. Very few out there with that level of dedication and integrity.
@arkangel5781
4 жыл бұрын
Ilias supercell gamer Goblin_pat I’ve watched this man for years and IM just NOW seeing that as well. Thanks for the heads up ! 🙏🏼🙏🏼
@bagginn
4 жыл бұрын
He needs to see this comment.
@wesleyangel777
4 жыл бұрын
I've seen it and sometimes read it because I was to revisit a concept covered but don't want to go skipping through the whole video to find it. I'm glad that he does it and that it has been of help to many. Have a great evening.
@LuisGomez-vi7jn
4 жыл бұрын
Closed captioning ......
Quarantine isn't a problem for Jeff He lives inside a Gym
@m.yunusvaru9432
4 жыл бұрын
LeanOn _ no the gym lives inside Jeff
@Sasha-lg1ln
4 жыл бұрын
@@m.yunusvaru9432 lmfao damn right
@kikru5542
4 жыл бұрын
@@m.yunusvaru9432 🤣🤣🤣 thank u for making me laugh it's been so long 🤣🤣🤣🤣
@ciblochannel666
4 жыл бұрын
Hence, ppl need to go inside Jeff to workout
@richandclean
4 жыл бұрын
@@ciblochannel666 deep inside!
5:55 for the recommended exercises.
@RedorBlueDaily
4 жыл бұрын
Fuuuuuuuk
@achajee9633
4 жыл бұрын
Thanks
@hanahowey
4 жыл бұрын
real hero’s don’t wear capes
@davonburnett2489
4 жыл бұрын
I don’t have a pull-up bar
@carlferrer9126
4 жыл бұрын
@@davonburnett2489 table bicep curl u can do that
Plot twist: Jeff does bicep pushups when nobody's looking.
@brendanfuller2754
4 жыл бұрын
He did it on his most recent video lol
@Nyconbr
4 жыл бұрын
your profile pic feels fantastic
@rengrimsley8387
4 жыл бұрын
Plot Twist: He’s telling us that good exercises are actually bad so that he can be the strongest man in the world
@josejunior1521
4 жыл бұрын
Why do you look like Jeffrey Dhummer?
@harliv2571
4 жыл бұрын
@@brendanfuller2754 He mentioned it for triceps
Coronavirus: I've infected over two mill-- Jeff: You're doing it wrong.
@Zlatanollie
4 жыл бұрын
Motoko Kusanagi looool
@progressivetransformationf9534
4 жыл бұрын
If you had face pulls in your routine it would have been alteast four million......
@mukulsharma5738
4 жыл бұрын
Hol hek lol
@camilohiche4475
4 жыл бұрын
More like: Coronavirus: I've infected over two mill- Jeff: But does it target any of your muscles though? Don't worry, I won't leave you hanging. Here's what you can do INSTEAD to build muscle WHILE infecting people. Be sure to implement this in your training routine. If you wanna learn more on how to put science back to strength, go to Athlean X dot com and........
@richardglatz8309
4 жыл бұрын
Looooooool
There are only 3 certainties in life: 1. Life 2. I’m doing it wrong 3. Death
@champ4116
4 жыл бұрын
what about stay at home
@nadmana4155
4 жыл бұрын
Death?! You are doing it wrong!
@josezamora3365
4 жыл бұрын
And I'm not sure of the 1 and 3
@LAvision
4 жыл бұрын
You forgot #4 face pulls.
@jimperry4420
4 жыл бұрын
And taxes
What makes Jeff so funny is that he doesn’t even notice that he’s funny 😂😂
@MrBellowhead
4 жыл бұрын
Yes he does wtf
@damiandbaby7439
4 жыл бұрын
You. My favorite fan
@OusleyFilmemAllSides
4 жыл бұрын
Popooopo
@goingcommando408
4 жыл бұрын
It’s funny cause he’s not funny
@thatcarguy6190
4 жыл бұрын
I agree he is and jesse i laugh all the time.. 😂
This is a reverse planche push up, in order to properly perform it you need to pick up your hips a bit and lean more into the shoulders. It's a preparation move to higher level calisthenics like the planche, so the demands on your wrists are expected to be high, and it certainly is not a beginner move.
@grimbojohn
4 жыл бұрын
At last, someone in these comments who knows what this exercise is actually for
@Dan_Crampton
4 жыл бұрын
Agree. Jeff probably needed to lean a little more forward in the exercise in order to perform the pseudo planche push up correctly.
@jirkazalabak1514
4 жыл бұрын
@@Dan_Crampton Exactly, but as he demonstrated, his muscles are not strong enough to hold him in that position, so he faaaaaaaaaaaals down.
@darrenh1322
4 жыл бұрын
How do I progressive overload my wrist bones in order to do this exercise?
@jirkazalabak1514
4 жыл бұрын
@@darrenh1322 Just increase your general grip strength. The bones get stronger when the muscles around them are stronger. One arm hang is a good excercise for example.
Jesse: Im doing bicep pushups Jeff: *Windows shutdown noise*
@moonlight-hm4bh
4 жыл бұрын
Jeff can do bicep pushups, cause in reality he's just curling the planet
@noahross3642
4 жыл бұрын
😂😂
@mr.madman9467
4 жыл бұрын
Windows XP*
@mateoupcoach
4 жыл бұрын
whos he making fun of?
@lildirt793
4 жыл бұрын
Lmaoooo
I come here for 2 reasons. 1. The great free professional advice about health and life 2. These funny ass comments
@domainmusicandgaming
4 жыл бұрын
Jeff’s been the goat in this industry!
@progressivetransformationf9534
4 жыл бұрын
Fun fact, he started with is videos in something like 2008, 12 YEARS AGO! Let that sink in!
@SETGONE213
4 жыл бұрын
wow 1.3k thumbs up and only 4 comments. thats new.
@Allojubrious
4 жыл бұрын
SAME
@marcoserrano6947
4 жыл бұрын
Literally
Meanwhile Jesse alone: "Finally, the TRICEP CURLS!"
@nafisxfit
3 жыл бұрын
good one
@captainobvious8037
3 жыл бұрын
This is way funnier than it should be
@nafisxfit
3 жыл бұрын
"Bicep extensions"
@retrosapien1
3 жыл бұрын
it actually does work if you keep your entire arm supinated
@nafisxfit
3 жыл бұрын
@@retrosapien1 I've done the bicep push up a few times and I didn't feel it in my bicep at all, and my form was good, and yeah my arm was supinated. Doing a pull up or chin up for biceps would make a lot more sense
ME: reading all the "saying everything is wrong comments" Jeff show up: You're reading it WRONG
@idkusername2981
4 жыл бұрын
Damn that's a good one
@tshedzacolleen8340
4 жыл бұрын
😂😂😂
Jessy: literally have a curl rack, barbells, dumbbells, and a whole gym to himself Also jessy : doing push ups for his biceps
@MrOrthodox13
4 жыл бұрын
Kettlebells, don't forget the kettlebells.
@ivanplaysgames69420
4 жыл бұрын
@Pamu Perera [Student] Jesse*
@user-wo7kj6lk2j
4 жыл бұрын
@Jeeses99 commercial gyms are suck
@ryf296
4 жыл бұрын
@Pamu Perera [Student] if you gonna correct someone, then please correct them correctly. It's Jesse.
@RC-ic1co
4 жыл бұрын
Your comment is funny, but you might not catch this channel's humor: Whenever outrageously wrong training advise is given on some other channel, Athlean-X will present it as if Jessie was doing it (=Jeff is a gentleman not even mentioning the original idiot, who misadvises his audience) and then explain why it is wrong.
Ok.
@5thnovemberscrivener634
4 жыл бұрын
Best comments on the entirety of the section
@nlanwarne
4 жыл бұрын
Frenching is killing your gains, buy a pull up bar
@5thnovemberscrivener634
4 жыл бұрын
This thread just got better!
@duytungphammotorvn
4 жыл бұрын
Jesse would do it wrong too so that Jeff can step in to show you how to properly do it.
@UnShEeP924
4 жыл бұрын
Let's just hope that, that day never comes because you know that he knows about lips muscles more than any of us and will steal your girl..😅😅😅😅
Me: *inhales* Jeff: you're doing it wrong
@nonahlove7135
4 жыл бұрын
M. That’s probably true actually.
@lew0013
4 жыл бұрын
Well... if your chest even moves when you inhale, it's wrong, so there's a fair chance you're doing it wrong lol
Dear Jeff, I don't only like your videos.. I love them. You are an inspiration to me to get my health and strength back. You offer so much information and routines for everyone on this platform. The videos are entertaining and informative. Thank you for your hard work and I hope you continue to do so.
Mom: is about to give birth to jeff Doctor: push Jeff comes out: you're doing wrong and here's why.
@JoBiHo176
4 жыл бұрын
manny 😂😂😂😂
@RemingtinArms
4 жыл бұрын
Baby Jeff: doctor, if you keep pulling babies this way it's gonna lead to serious dysfunction in the shoulder girdle!
@nathaniel4793
4 жыл бұрын
manny 🤣🤣
@cholinegarcia2200
4 жыл бұрын
Baby: peeks from the hole to learn
@manny6091
4 жыл бұрын
@@JoBiHo176 😂
me: *sees this exercise from this asian calisthenics dude* also me: *does on rep* "there is no way this is healthy" jeff: *uploads this video* me (slightly proud): "you know, i´m something of an athleat myself"
@mateoupcoach
4 жыл бұрын
which one
@Chris_Kwon_Do
4 жыл бұрын
Yeah which one. I knew this was a call out vid.
@georgepaul6240
4 жыл бұрын
Please tell me it was chris heria,whenever i see theese typw of vids i always assume its a vince or thenx
@-GyBer-
4 жыл бұрын
i've seen this in video of guy with strange neck
@rayan9727
4 жыл бұрын
@@-GyBer- calisthenics movement?
ME: launched my ballistic missile 🚀 JEFF: you’re launching it wrong
@MrYeung-nz4pw
4 жыл бұрын
Kim Jong-un the isometric launch of missile has lead to a massive decrease in accuracy. Conclusion: you’re fat
@sirsupesafro7637
4 жыл бұрын
Here's why intercontinental ballistic missiles are KILLING your gains
@shiftyy6756
3 жыл бұрын
Thats a weird anecdote
Seeing Jeff with a shirt is like seeing a turtle without a shell- Einstein
Jesse: *exists* Jeff: Jesse, WHAT ARE YOU DOING??
@nepasdisponible
4 жыл бұрын
Nice.
@joshbruning7808
3 жыл бұрын
What are you doing step jesse
2:55 - 3:02 My man Jesse has had enough of Jeff not letting him do his intros haha.
@meyou8142
4 жыл бұрын
And bad grammar as well with Jesse 😄
@CesarGarcia-qc8bi
4 жыл бұрын
I love that Jesse added it at the end of the video too
@5thnovemberscrivener634
4 жыл бұрын
Jesse is the soul of this channel, and I love it.
@joshthomas_1696
4 жыл бұрын
Gabriel Negrón Rodríguez 😂😂😂
@ktrocknerd
4 жыл бұрын
Got my laugh.
2:01 Did anyone else notice how fast he was moving?
Hey, Jeff, thanks for always posting fantastic, helpful, scientifically accurate content. Your channel gives the best advice, bar none. I have a question about the wrists: you mentioned an area of cartilage inside the wrists that can be impinged upon/injured from a flat-palm impact or stress like the kind incurred in this video. Could you do a video on the wrists and how to protect and strengthen them? I took a tumble sprinting over six months ago and landed hard on both palms, effectively spraining both wrists. I still can't do most flat-palm exercises - I'm doing pushups on my knuckles because neutral wrists don't bother me, but I can't do anything plyo on my hands right now. I'm pretty sure I injured that cartilage, and I could really use some advice on how to move forward to regain strength and prevent re-injury. I'm on week five of Xero again, and I've had to modify a fair amount to accommodate the injury. I'm not gonna push it, but I'd love some tips on how to get back to full strength again. Thanks, and keep doing what you're doing! Your at-home stuff lately has been stellar!
*Coronavirus:* i've been inte- *Jeff:* WHAT *Coronavirus:* ntionally attacking people's lungs. *Jeff:* Phew... almost thought you internally rotated their shoulders
@abhishek3667
4 жыл бұрын
Lol
@theballistiks
4 жыл бұрын
Lol
@ASH-hi2mf
4 жыл бұрын
Lol
@eagleflyer4648
4 жыл бұрын
Lol
@mate1238
4 жыл бұрын
Lol
*Days without corona-* Jeff: Let me finish the careers of all the gym dudes. *Corona days-* Jeff: Let me finish the careers of calisthenics dudes.
@wojtekimbier
4 жыл бұрын
Calisthenic dudes do this exercise for progressing planche pushups, not some lame bicep bodybuilding haha
@ranjithdsouza8488
4 жыл бұрын
@@wojtekimbier I remember thenx showing this exercise as a biceps exercise
@justaguyfromreddit
4 жыл бұрын
@@ranjithdsouza8488 please don't compare thenix to real calisthenics pros like calisthenics movement
@andreacancel101
4 жыл бұрын
@@justaguyfromreddit thenx are still pro in calisthenics. Just their channel isns't as good as others
@onurbole7921
4 жыл бұрын
Most calisthenic guys on YT are no better than fitness YTers. They look good, they are impressive at executing advanced movements, but when it comes to talking about anatomy and which movement works which body part, I've seen some terrible misinformation from them.
Superb love the demonstrations and explanations Jeff gives and he explains it from a physio point of view. For too many years, way too many, I worked out in the fire station making lots of mistakes. Now in my retirement I’m starting again and getting good results. What was the problem? Ego , as Jeff says leave it at the door. Keep up the great work Jeff
I'm shopping for a work out channel, and this bro makes most sense. he feels real
Even Corona is afraid of catching Jeff Thanks for the likes aha would really appreciate if you guys subscribed to my channel, wanna inspire others to work on themselves
@5thnovemberscrivener634
4 жыл бұрын
Corona: "I fear no man. But that thing..... It scares me."
@Fuego_17
4 жыл бұрын
Thats not a good joke, both of you.
@patrickbateman4095
4 жыл бұрын
@@Fuego_17 your just mad cuz u couldn't think of it you ass hat
@X1347C
4 жыл бұрын
@@Fuego_17 Why?
@anderecontent
4 жыл бұрын
@@patrickbateman4095 🤣🤣🤣
Thanks Jeff!! Clapping hands as i see this video! When i saw this "exercise" from other well buffed guys, even my body was telling me: "This is a BAD idea" ... The next morning, i only tried to do one to confirm that feeling, i didn't even want to complete it, being in the position alone was confirming that *that exercise was mega-crap* ! Unfortunately, i think other viewers haven't been so careful, and that stupid motto "No pain no gain" is just pushing them to keep doing crappy exercises, getting little to no gain, and actually just destroying their body ... Thank you Jeff for what you do! You're really helping many people through your videos!
BICEP PUSH UP DOESN’T BUILD BIG BICEPS AND DESTROYS THE WRIST Calisthenics has left the chat*
@siddharthsekhar3224
4 жыл бұрын
There's a difference between a pseudo planche pushup and the bicep pushup, the wrist position is sideways
@tannguyen7526
4 жыл бұрын
Siddharth Sekhar yea I agree, when I saw his wrist position I was oddly disturbed but then realized it’s a different form of push up
@thekefirguycompany3026
4 жыл бұрын
Yeah, it's the pelican pushup. What the heck is bicep pushup? 😉😅
@HashbrownGokusan
4 жыл бұрын
Siddharth Sekhar oooh youre right
@rickoeh1
4 жыл бұрын
he has no forward lean either. does he even know how to calisthenics?
Jeff makes a never do this video. Me: What did V Shred do this time?
@deand8070
4 жыл бұрын
I was wondering the exact same thing. But then I thought if V Shred had done something, it must have been while Alan Roberts has been distracted by the fat acceptance circus and Vince thought he could slip it past him😁
@Concreto1984
4 жыл бұрын
Actually, I saw this "biceps pushup" thing on a chalistenics channel FitnessFAQ quite some time ago...And sissy squats. Needless to say, I stopped following him.
@domainmusicandgaming
4 жыл бұрын
Lol I went immediately to his channel. He hasn’t posted in 7 months lol
@progressivetransformationf9534
4 жыл бұрын
Some accurate comments being dropped right here!
@scourg-e-_-2936
4 жыл бұрын
Domain Music me to so disappointed 😔
2:54 Jesse must be in his rebellious phase.
@5thnovemberscrivener634
4 жыл бұрын
Jesse doesn't have a rebellious phase, to jesse rebellion is a way of life.
@quinosonic82
4 жыл бұрын
this edit was evil
@sidharthkm5030
4 жыл бұрын
@@5thnovemberscrivener634 lol
@sidharthkm5030
4 жыл бұрын
@@quinosonic82 it took me by surprise but for some reason I kept watching it again and again
Did this in my teens, as adition to normal pushups, and it gave me nice triceps. After I have always kept one "normal" exercise for tris (e.g. pressdown) and one with reverse grip (reverse grip pressdown)
Want to train your biceps and tendons to get stronger for Planche, ring dips, iron cross, Maltese - use this "bicep push up" actually called a pseudo planche push-up (obviously with proper scapula protraction) Want to get just huge biceps - don't use this exercise
@aesthetics1013
4 жыл бұрын
Exactly, would love to see a discussion between jeff and Daniel
@bossnessdesgarron4270
4 жыл бұрын
@@aesthetics1013 watch the response by calimove. They clarified everything in the video and addressed all of Jeff's points. For the exercise to work you need to protract your scapula and place your hands further back towards your waist.
@pm146
4 жыл бұрын
Nice wrists you had there
@luhlucas18
4 жыл бұрын
@@pm146 lmao
6:50 "Gravity is doing the work for you" flat earthers left the chat.
@ritwikreddy5670
4 жыл бұрын
Shut up you sheeple... gravity doesn't exist and jeff is a paid actor and is paid by nasa to tell that
@progressivetransformationf9534
4 жыл бұрын
Wait, do flat earthers believe there is no gravity? I am confused!
@thenextgenpro2290
4 жыл бұрын
@@progressivetransformationf9534 "gRaViTy iS oNlY aN iLlUsIoN" -A flat earther
@peepingtom9342
4 жыл бұрын
@@progressivetransformationf9534 They believe it's magnetic in nature or something.
@allahlesboslu2_9
4 жыл бұрын
Are you targeting Moslems whos ghost allah says earth is flat 😂😂
Me: Taking a dump Jeff: YOU'RE OVERLOADING IT
@barelyfree9427
4 жыл бұрын
ROFL literally :'D
@umairdar98
3 жыл бұрын
bruhhhhh theres actually a right way to poop too imma spare u the details but if u wanna search thats on u
@qwertyuiopasdfghjklzxcvbnm2528
2 жыл бұрын
😂
I can’t tell if he broke his jaw or chewing gum
@Steven-yq9nt
4 жыл бұрын
U just ruined the entire video for me
@LuisSantos-ku8io
4 жыл бұрын
he has some Stallone issue
@Ajayjohnson264
4 жыл бұрын
Michael Scott 😭😭😭😭😭
@urban772
4 жыл бұрын
There are muscles in his jaw, 90% sure he has an exercise for them
@nativechatter999
4 жыл бұрын
@@urban772 *chewing* Jeff: You're doing it wrong
This is a reverse pseudo planche. Not a biceps push up. And in the higher level progressions of this exercise it's fantastic for biceps, shoulders, chest, among other things. The strength required to hold you feet off the ground, leaning forward, in a hollow position, while balancing it all, is really something.
@trevordias7
4 жыл бұрын
In short it's a gate way excercise for advanced calisthenics.
@imatowel5930
2 жыл бұрын
This a year late but I don’t think this is the planche push-up bc the way he keeps his wrist backward. While normally the wrist are to the side I could be wrong tho
@ZA9H16
2 жыл бұрын
@@imatowel5930 He did say Reverse Pseudo Planche Push Up, and it's not as bad as Jeff is saying as you can search and see that calisthenics experts like calisthenicmovement, fitnessfaqs have said its good for biceps.
@rick7122
2 жыл бұрын
@@imatowel5930 It doesnt really matter what direction your wrists are as long as you lean forward, you adjust your wrist depending on how much pressure you can handle on them, reverse grip is easier on your wrists but you risk falling forward since you dont have the forward support, side is the best because it's moderate pressure while having control back and forth to an extent, front is the hardest because it causes you to fully stretch your wrist and can cause damage if you aren't conditioned properly
@imatowel5930
2 жыл бұрын
@@rick7122 thank you
This man knows what he's talking about I repeat This man knows what he's talking about
@wickywills
4 жыл бұрын
Jaspreet singh And just in case you missed the above, this man knows what he’s talking about.
@theingush9667
4 жыл бұрын
Affirmative
@progressivetransformationf9534
4 жыл бұрын
I mean, Jeff is like the chuck norris of fitness
@wickywills
4 жыл бұрын
Progressive Transformation Jeff? Oh I thought we were talking about Jessie. Guess I better stop doing Bicep Pushups.
@waleedalzuhairi526
4 жыл бұрын
Progressive Transformation chuck norris doesnt know shit about martial arts
As someone who trains calisthenics, I want to say that this exercise (the pseudo planche push-up) can be extremely effective for building shoulder strength and for progressing to skills such as the planche and back lever. I love that this video makes the point that this exercise is not effective for building bicep strength or size as that is a common misconception, but the exercise can be used effectively (Jeff himself even included it in his perfect home arm workout from two weeks ago). I agree that the exercise can be hard on the wrists, but turning the wrists less than completely backwards and maintaining a forward lean and hollow body position throughout the movement (posterior pelvic tilt and protracted scapula) helps immensely in my experience! Also, performing the exercise on push-up bars or dumbbell handles can help lessen the stress on your wrists if you have existing wrist pain. Overall, I know that Jeff wasn’t trying to completely bash this exercise as he used it himself in a recent video but was jus trying to point out that it shouldn’t be used as a bicep exercise. I just wanted to share my experiences with this exercise being a great shoulder builder and a great progression if you’re trying to learn advanced calisthenics or gymnastics skills.
@kotarmsport2235
4 жыл бұрын
Well said sir, exactly what i would comment as a fellow calisthenics dude.
@willfrancis9136
4 жыл бұрын
Κωνσταντίνος .-. I’m glad to hear it. I hope I summed it up well. I thought I could bring a good perspective as someone who has progressed to the level of achieving some decent planche holds.
@Melesniannon
4 жыл бұрын
If you look at that workout video you refer to, he doesn't have his hands turned completely backwards there either, they're just a little over 90 degrees. Even without exerting force if I place my hands at 90 degrees outwards or at 180 degrees backwards, I can feel a difference in strain on the wrist. I think that's the main complaint against doing this exercise at all, the rest of the vid focuses on better exercises for biceps. The triceps workout only gets mentioned in passing, best guess 'cause you can work the triceps without straining your wrists by not turning 180 degrees.
@willfrancis9136
4 жыл бұрын
Melesniannon Exactly! I totally agree. I just wanted to point out that this can actually be a very useful exercise when done properly. I agree with the main point of this video; the pseudo planche push-up is not an effective bicep exercise. 👍
Hey Jeff! your videos are so spot on! Can you give us some tips to max our TRX training? you are a beast man!!
I was wondering when you were gonna talk about this!!! I’ve seen this exercise so much lately
I love Jeff’s information, but honestly at this point I just want my bicep curls back
@shex9
4 жыл бұрын
Martin Egas you can use any weight to curl you can put it inside a bag to handle it easily. The thing I had a problem replicating before I bought one was the bench press especially that I’m more into power lifting I can’t handle a 2 month break from bench press.
@shex9
4 жыл бұрын
M. Yeah it works the same muscle groups and thus helps out a bit. But I still find the balance factor to be different and also your a bit more limited in how much you can load in it since you still have to balance the weight on your back.
@progressivetransformationf9534
4 жыл бұрын
We are almost there brother, each day that passes, is a day I am closer to wrecking myself in the gym
@formularainbow
4 жыл бұрын
@@shex9 same man, I miss my big 3 😕😕
@madj0hn
4 жыл бұрын
Thats the one exercise you miss? Are you fucking kidding me. You can do a biceps curl with pretty everything.
Chris Heria has left the chat
@johnjohntv1195
4 жыл бұрын
Amir Yousef _leave Chris Hernia alone!_ 😭
@monstarxl77
4 жыл бұрын
Samay Agrawal. The secret to superhuman strength is the video
@alexflores5554
4 жыл бұрын
Amir Yousef the push up in this video is different from the pseudo planche push up, they’re similar tho
@commercejunction5273
4 жыл бұрын
@@monstarxl77 Chris is right there. He is not saying that the exercise builds bicep. It makes your tendons strong to do 90° handstand push-ups and more.
@andreiteo6883
4 жыл бұрын
I don't remember when Chris said pseudo plancje push ups work the biceps, but calisthenicmovement and FitnessFAQ both did
Good information Jeff. Thank you!! 💪🏽
Thanks Jeff, I've been watching your videos for years and have learnt alot. and thanks to Jesse for editing other wise we wouldn't be getting the content, Stay safe
2:57 Top 10 emotional anime deaths
2:54 that's a paid actor not real Jeff Real Jeff would have destroyed the floor
@progressivetransformationf9534
4 жыл бұрын
I just know that it is a paid actor because "Jeff" didn't say Face pulls a single time during this video!!!
A calisthenics channel called FitnessFAQ says that this exercise builds straight arm biceps strength which a lot of gymnasts use to build size on their biceps. And a lot of deadlift PRs have resulted in torn biceps because the bicep wasn't strong in the straightened position. Honestly it made sense. And I dont want a torn bicep so I did that exercise just to try it
Same things happen to me and I wonder how to do it properly. Thank you very much for the explanation.
2:55 Jesse’s editing skills are getting top notch I see
@yeahbuddylightweightbaby3836
4 жыл бұрын
Larry Wheels level
@5thnovemberscrivener634
4 жыл бұрын
Yes
Dear Mr Jeff, This variation of the push-up (the pseudo planche push-up) does have a bit of a misleading alias in the fact that it may lead some to believe it will be a good exercise for bicep hypertrophy which is mostly false as discussed in your video, however you did not discuss why this exercise may be used in the calisthenics/gymnastics strength skill field (understandably, your focus was on hypertrophy rather than strength based skills). Calisthenics and gymnastics people would actually perform this exercise for strength gains which assist to developing the skill known as the 'planche' or 'planche pushup', a straight arm exercise which is heavily based on the movement of flexion at the shoulder, correct form also includes a fully protracted scapula at the top which you didn't do in the video. What you said about the wrist dangers in the video is true, however to minimize and reduce the risk of injury, calisthenics athletes would use a more neutral grip coupled with the use of palettes which also keep the wrist in a more neutral position, i.e not hyper-extended. Didn't one of your previous videos titled "Do These 5 Bodyweight Exercises with Ease (CHEAT CODES!)" (kzread.info/dash/bejne/fHii1tafipPJYdY.html) present a exercise which is just as bad for the wrist? If some people such as Jesse were focused on big phat biceps, this video probably did a good job of steering them away from this exercise and towards better and safer alternatives though could leave some calisthenics people confused. If you feel like i'm missing something important please feel free to educate me i'm trying to be constructive and open-minded here.
@rayvincyful1
4 жыл бұрын
I think you're right that this exercise can be used for gymnastics strength, but it strengthens other muscles (ftont delts, triceps, chest), not the biceps. It's not whether hypertrophy or strength, but biceps or not.
@kayceee6770
4 жыл бұрын
@@rayvincyful1 but that's why it's also know as the Pseudo Planche Push up as the bicep was never the main target. If anything, as pointed out, the bicep acts as a stabiliser so when you move on to the Planche you can support your body in a similar position. Whilst in a Planche your hands are beside your body and around the mid section of your abs with straight arms, no elbow flexion. I've never been able to do a planche but I'd assume that your bicep has to take on a load, as such the Planche can strengthen your bicep
@matiasleandro1598
4 жыл бұрын
@@kayceee6770 couldn't be more right! well said
@iliveinsideyourhouse3943
4 жыл бұрын
But is it good for general strength
@pvbernhard
4 жыл бұрын
He actually made a video with a VERY similar exercise ("mod. planche pushup", it's on his video "The PERFECT Home Arm Workout" from April 5). But I think the main (and only, I guess) difference between them is the hand position: while the "mod. planche pushup" has more of neutral position (close to 90 degrees), this "biceps pushup" has an almost 180 degrees rotation of the wrists. Also, the whole issue is the fact that the "biceps pushups" just doesn't really affect the biceps, which is very misleading. But yeah, I agree that Jeff could at least state the difference to the "mod. planche pushup" since they are very similar and talk about it being an exercise for handstands and planche.
Me: does an exercise correctly. Jeff: you are doing it wrong
Jeff really only fell once during that pushup, it was just his force that made the universe repeat 5 times
*Jeff's first word* Jeff's mom: say mom! say mom! Jeff's dad: say dad! say dad! Jeff: what's up guys, Jeff Cavalier, AthleanX.com
@davienarmstrong1021
4 жыл бұрын
this is the best one right here
@progressivetransformationf9534
4 жыл бұрын
hahahahahaha, how do you come up with this? 😂😂
@theballistiks
4 жыл бұрын
Are you Jeff Cavalerie?, Manager Jeff?
@souvikmitra6161
4 жыл бұрын
"How making babies is killing your gains."
I started doing these a couple of days ago. Thank god this legend is about to talk some sense into me. Enjoy all his videos. Subscribed.
@tigerboy4516
4 жыл бұрын
go to fitnes faq clown
Hey Jeff I was wondering if you could do a video on how to safely come back to the gym after a posterior shoulder dislocation. What exercise to do? How to strengthen it? Thank you:)
Me: breathing Jeff: no you’re doing it wrong. Here’s why **didnt expect to get this much likes** lmao folks it’s just jokes 😂
@alexsm3882
4 жыл бұрын
Funny thing is, you might be
@ememman1460
4 жыл бұрын
He did a video for that, BTW.
@eisenheim46
4 жыл бұрын
The truth might surprise you lol
@actionfengel5723
4 жыл бұрын
More like why breathing wrong is killing your gains
@T0BI
4 жыл бұрын
You have to use a hamon breath technique to get maximum gains
*0:58* *Jeff: It would fall all the way......* *Me: UPPPPP!* *Jeff: Down*
@progressivetransformationf9534
4 жыл бұрын
Gravity don't lie 😂
If the bros find out where Jeff’s personal gym is, they’ll raid it like zombies from World War Z.
Never thought I’d hit a dislike button on one of Jeff’s videos
@arshenio45
4 жыл бұрын
Same here
I really appreciate Jeff and Jesse's "She's All That" type of big brother relationship.
@progressivetransformationf9534
4 жыл бұрын
For real, with Jeff's advice i can see Jesse becoming like Jeff physique wise in a couple of years. Lowkey he as been making good progress!
@FioraParriesU2001
4 жыл бұрын
Fun fact, this video is a lowkey "answer" to a dude whose name wont be referenced in this comment. Its so that people learn that his advice is utterly useless. (besides the fact you can get injured ofc tho!)
Me: * breathe * Athlean X™: NEVER DO THIS!
@5thnovemberscrivener634
4 жыл бұрын
"Only villians do that!"
@5thnovemberscrivener634
4 жыл бұрын
Tell me do you see a difference between all might and Jeff? Because I sure don't.
@gurwindertoor3634
4 жыл бұрын
why breathing is killing your gains
@nadiryoung9925
4 жыл бұрын
Why breathing is KILLING your gains!!!!
Thanks for this and the explanation. I thought that bicep push up others have been touting just felt wrong. I thought something was wrong with my wrists.
Hey jeff, could you please make something on lateral pelvis tilt which lead to false leg length discrepancy and how to distinguish between an actual leg length discrepancy vs a false one. And any measures/tips to fix them. Your help will be very much appreciated.
"Buy a pull up bar" is the new "Do facepulls"
@progressivetransformationf9534
4 жыл бұрын
Accurate though, these babies come in handy!
@mingli4711
4 жыл бұрын
Nah, facepull is unique
Sad moment.. In the past couple months I already know everything you say in your videos cause you’ve taught me literally everything I need to know from the years of watching you.. can’t thank u enough 🙏🏼
With these push UPS, you shouldnt put your hands complete tot the back but Just like 90 degrees. Also, use wristbands if IT puts too much tension on your wrists. I personally highly recommend this push up for strength in tricep, shoulder back and chest. Very compound movement. When u start, start with Ur hand under shoulders and to the side, so u get used tot push UPS wirh Ur hands like this. When IT gets easy round 20 reps straight, start going back with Ur hands or lean forward with shoulders a bit till u do 20 of these. Go on like this ..build IT carefully and its a great exercise.
What a gripping acting performance, the insane skill of this iconic duo truly captivated us, I felt as if I was genuinely there in picture, mesmerising!!!!
I showed this to my principal and the gym teacher got fired. That's a gain
@MohAmer834
4 жыл бұрын
Video came out 30 mins ago, stop capping
@1x403
4 жыл бұрын
@@MohAmer834 do you know what a joke is?
Me : Hey jeff how do you do this thing again? Jeff : so first you wanna FallLOL
Hey Jeff, I'm glad you do what you do
Sir you are just amazing... Nothing but respect and admiration for the dedication that you show.thanks for Really inspiring me.
Thanks Jeff! Recently I tried following some other home workout videos promoting reverse wrist push-ups exercises but always found my wrists hurt like hell after. When the gyms were open, I was curling 12-14kg on each hand so it didn't make sense to me why I was having so much difficulty and pain. In those videos, getting more 'resistance' meant straining the wrists so I gave up on those. Thanks for providing something conclusive to my dilemma! Also, I get why people wanna be funny in the comments. But most people are just seeking likes and attention, which is totally not helpful at all lol 🤷
Jeff: are you done making up your own exercises Jesse: hmm apparently not..😔
The single greatest, most helpful, entertaining , beneficial trainer on KZread.
Not watched you guys in a while with (to be honest) laziness but Jesse looks like his works paid off massive!! Brilliant
Hey Jeff and Jesse, I've been following and studying you're videos since the end of December. I was 304 lbs around like Dec. 28th, and right now I'm hovering right around 260 261. I'm getting fantastic results, and thank you both so much. I'm still seeing a bit more than I want to in my core/mid section, but I know chest and abs (obliques serratus all of it) will help those areas. My biggest problem that I haven't found a great solution to is the inner thighs and the area from like the lower abs down. This isn't supposed to be like a funny haha gotcha to do some funny looking stuff on KZread, I'm genuinely wondering how to target those areas. Thanks so much for everything so far!
@user-rg7mv5ng5u
2 жыл бұрын
I'm no body builder . But definitely try to keep that meat on your legs. Most have a solid upper body but walk around on tooth pick legs.
@travisholland1021
2 жыл бұрын
@@user-rg7mv5ng5u I wish I had some meat on my legs instead of around my middle. But my midline weight is the only weight I've ever carried. I'm finally starting to get my middle cut down a bit and I'm actually doing good leg work to bulk them out a bit.
@user-rg7mv5ng5u
2 жыл бұрын
@@travisholland1021 hell yeah! Just don't quit working out brother. I haven't done nothing in years. Just started push ups the other day and man I regret not working out lol.
Basically every calisthenics youtuber: How To Train Biceps At Home! Jeff: I'm gonna end these men whole career...
@troubleshootgaming1339
4 жыл бұрын
But he's not a rapper
@SENSE.WORLDWIDE
4 жыл бұрын
@@troubleshootgaming1339 HAHAH
@iHOOPseventy7
4 жыл бұрын
Yet everyone of them dudes still in better shape 😆
@DudeWheresMyCardz
4 жыл бұрын
@@iHOOPseventy7 *less successful
@Nepheel
4 жыл бұрын
@@iHOOPseventy7 *Andrea Larosa
Jeff you are out of your game here. this is a pseudo planche pushup and you're doing it wrong. Also it's an exercise meant for intermediate calisthenics athletes preparing to start training for the planche. It is not used as a primary bicep move at all but rather to strengthen the front delts to allow for tuck planche which is the 2nd basic planche progression. If you're going to train calisthenics then wrist prep and strengthening is mandatory 💯.
@LouKiss
4 жыл бұрын
Mandla Kei best answer on this thread. He is out of his lane on this and getting schooled all over KZread
@joshpalao6466
4 жыл бұрын
Jeff needs more research about this
@LouKiss
4 жыл бұрын
@@joshpalao6466 tell him to watch this: kzread.info/dash/bejne/gaqHldZ-YZawaaw.html
@cesaravila5577
4 жыл бұрын
So what's planche? I thought that was just the name of the pushup. Is the 'bicep pushup' different?
@bryanf6638
4 жыл бұрын
Please explain how the anatomy of this exercise in any way strengthens the front delts and wrists. Actually, nevermind. Jeff will explain how retarded that sounds in the next video
Made sense. Wanted to start training the biceps doing those pushups 😅. Thank you.
Jeff be the kinda guy who gets Dom Mazzetti to hit legs ON a Vernal Equinox
@FayezSiddiqui
4 жыл бұрын
Only true alphas understand this reference
@PhoenixD
4 жыл бұрын
Neat haha
Good thing I ignored bicep push-ups when I first discovered it... Totally wasn't because I couldn't get even one of these pushups
Thanks for the tips! Working out at home is the best!
you're a genius bro because I almost break my arm while following those KZreadrs I'm so grateful I've reached here thank u bro 👏😎
hey, we need a new "10 home exercises to never do", greatly appreciate the effort you take jeff, you are truly remarkable
@progressivetransformationf9534
4 жыл бұрын
Jess has been helping people since 2008 and doesn't show any signs of stopping anytime soon. We need more of this in the industry
About to do my bicep home workout. Jeff: "Don't do that."
@SpaghettiNoob
4 жыл бұрын
I am right with you haha! Legit, in about 30 mins bi day
Thanks Jeff. I was wondering how on earth this exercise could help with bicep development. Was glad to hear it couldn't.
Tried this. I agree with you. Didnt know about the potential for wrist injury bit the movement felt wrong.
"Fall, fall, fall, fall..." Remix by Jeff Cavaliere.
“FAST ACTION” Q&A: Hi Jeff, love your videos and the thorough information you provide us to become better athletes. I’m looking to buy a power rack and I’ve got my eye on one I like… except it has a multi-grip pullup bar & I’ve always been a single bar kinda guy. Can you shed some light on the benefits / downsides of both types of bars? Should I just go for it? I guess my biggest concern is that the other pieces of the multi-grip constrict my hand placement. Keep up the good work!
Thanks for clearing that up, thought it would hit more upper chest.
He knows a lot! My new source!
Me : Hey you know that ruins your wrists Some dumbass: ItS juSt coZ youR WriSts arEnT StRong
@aliffiyaalhani5050
4 жыл бұрын
Dude when I see the thumbnail of people doing this exercise, I can already feel the pain even just by looking at it
@Lorenzo-ye3wx
4 жыл бұрын
Aliffiya Alhani why the pain?!
@lax1e676
4 жыл бұрын
kzread.info/dash/bejne/gq6FppaFlJS_frw.html , 0:16
@aliffiyaalhani5050
4 жыл бұрын
@@Lorenzo-ye3wx it just looks so awkward. It's like doing a bad pushup
@moutafidhs1994
4 жыл бұрын
@@lax1e676 How is that the same? If you think that the wrist is doing the same thing here as in this video you clearly don't know how the muscles are worked. these so called "bicep pushups" are nothing like a planche. Planche relies heavily on the tendons of the biceps not the wrist.
I swear Jeff reads my mind every time he puts a new video out.
@greenthumb7132
4 жыл бұрын
He is not human aswell
I know it's unlikely to happen, but I'd really like to see a joint video between Athlean-X and Calisthenicmovement debating this one. Both channels seem to really know their stuff (and I believe both are academically qualified on the topic), so it's interesting that there's such a big disconnect in this case. As a layman, this disconnect makes it really hard to know which way to go. A debate would at least present the (small) chance that one side backs down from their position after hearing the other's arguments (and direct responses to their own arguments), and allow us without deep knowledge to have a bit more confidence in which route we take. Firing videos back and forth I find in cases like this isn't great as there are always parts of each other's arguments that will get left out.
Jeff, what about the front squat when you bring your wrists in to extension, isn't that the same as this..
Building biceps at home is arguably the most difficult muscle to train with no equipment. Thanks Jeff!👍
@njr88a84
4 жыл бұрын
Try ironing your clothes or fill a pot with water
@vishaal1232
4 жыл бұрын
Back
@Akcija1930
4 жыл бұрын
bro, biceps is litterally the easiest to do. you 100% have backpack, or chairs, or anything that you can curl. c'mon people it's that simple