The BEST Pushing Exercise

The BEST Pushing Exercise

(light music) – What’s up guys? It’s Chris Heria, welcome to another vlog. Today I’m gonna be showing
you the best pushing exercise and how to train for it. That’s gonna be the 90-degree pushup. Now one of the reasons why I think this is the best pushing exercise is because you can train
it anytime anywhere. Technically, you don’t
need any equipment at all to train this exercise
but it would be helpful to pick up some parallettes which you can get at And unlike most pushing exercises, the 90-degree pushup also has
far more of a range of motion when it comes to pushing compared
to other pushing exercises as it engages your
chest from bottom to top all the way up to your shoulders increasing your stability,
balance and coordination, making other compound
movements a whole lot easier. Strengthening your core and training your full
body muscle connection. And because you’re using
your entire body weight, this is considered a heavy lift which will fatigue you way faster. Just like an Olympic lift, helping you reach hypertrophy
and tear more muscle fibers, building way more muscle
and strength with less reps. And by the time you
have this exercise down, you would have greatly
developed your upper body and you would have increased your ability to perform more rep of harder exercises like handstand pushups and
a lot more advanced skills like the full planche pushups. And these are some of the reasons why I think the 90-degree pushup is the best pushing exercise. If you guys think there’s a better one, leave it down in the comment
section and let me know. So now I’ll be taking you through one of my training sessions, I’m gonna show you how I
train for my 90-degree pushup and progressions that
you need to get started. Now when I’m training
technique for an exercise I’m still trying to master, I’ll start off with the
hardest progression, try to max that out for a couple sets. So that’s gonna be the 90-degree pushup, I’m gonna go ahead and max
those out for four sets. (upbeat music) All right, so there we
have 90-degree pushups. I was gassing out on that last one but once you’ve maxed out
this exercise for four rounds, you would go into the next progression. So after I’ve done four rounds
of the 90-degree pushups, I would then move into the
next easier progression and that’s gonna be the 90-degree press. So as you can see, I’m starting off with the hardest movement
I’m able to achieve and then I’ll work down to
the last and first progression and then finally max that one out. By the time you reach
the last progression, you would’ve maxed out
your pushing strength as well as all the
techniques for your 90-degree and if you train this way, the next time you try 90-degree pushups, you’re gonna feel a whole lot stronger and you’re gonna be able
to do a lot more reps. All right, so the next progression, we’re gonna start off at the bottom. Now we’re gonna go down
into a pushup, lean forward, hard enough, your feet
come off the ground. Press into a handstand,
come right back down, hold. Now you really wanna get
used to, for this exercise, holding in that position. So we’re gonna do this exercise one rep every 30 to 60 seconds. And for this progression, it
alleviates some of the strength that you’re gonna need for
the beginning of this exercise ’cause you’re just
starting off in the floor, you don’t have to waste so
much energy lowering down into the 90-degree position. And some might say lowering
down into that 90-degree and being able to catch and hold yourself into a 90-degree position is actually one of the hardest
parts of this movement, so this progression trains for that which is why as soon as you
go up and come back down, I want you to stop and
just hold that position. And the main three
challenges of this exercise is really just being
able to come back down, hold it, and also being able
to come up into a handstand. So we’ll be able to train
those aspects individually and in this case, we’re
really gonna be training the 90-degree hold and
being able to press up. So let’s go for a couple
reps and a couple sets and when we feel like we cannot go on with this progression anymore while maintaining perfect form, we’re then gonna go on
to the next progression, let’s go ahead and max these out. (upbeat music) All right, my body is feeling
a little fatigued now. So the next progression
we’ll be moving on to is the negative 90-degree plus hold. We’re gonna kick up into a handstand and then we’re gonna try to go down slow and lower our bodies into
the 90-degree and hold. (upbeat music) All right, so there’s the
negative 90-degree plus hold. And for this progression
we’re specifically isolating the part of the 90-degree
where you have to come down from a handstand and catch yourself in the 90-degree hold position. Now the more slow and controlled
you do this progression, the stronger you’re gonna get and the easier it’s
gonna be to push back up in the other harder progressions, so let’s go ahead, max
these out with perfect form, and when we feel like we can’t
hold that 90-degree anymore and we’re just dropping, we’re gonna move on to the
next easier progression. Let’s go for it. (upbeat music) All right so you guys should probably be feeling that by now. So at this point, you
might not have anymore pushing strength but we
can definitely still hold and that’s what we’re gonna
do for the next progression. We’re gonna hold the 90-degree. You’re gonna give your best and longest 90-degree hold five times. And if you like, you can
take 30 to 60 seconds between each attempt, let’s go for it. (upbeat music) I’m gonna start in the pushup position, we’re gonna lower into
that pushup position, just lean forward, squeeze tight. Squeeze your core, squeeze your hands, and make sure your hands
are by our waistline. If your hands are too far forward, when you come down you won’t be able to lift your legs off the ground. You have to have your
hands at your waistline at the center of gravity. Lean forward, tuck. All right, we’re moving on
to the very first progression and also the last exercise for me which is pushup plus 90-degree and this is gonna be the best exercise if you’re completely fatigued because it requires the
least amount of effort but it still engages and
targets the same muscle groups and connections that
we’ve been working on. So normally if you
couldn’t do any more reps, you would just stop but
we’re gonna keep on going. And that’s how we’re
gonna build hypertrophy and with this exercise
we can do a lot more reps to maximize our results and
get the most of our training and this also happens to be
the very first progression to start learning how to
90-degree handstand pushup. It’s low impact enough
that you can get started and start training for it right now if you can do at least
15 pushups in a row. So if you’re just getting started, definitely start
incorporating this exercise because it takes a really long time ti build the strength and work
your way up to progressions to eventually build the strength
to do 90-degree pushups. But the faster you get started
with the right exercises, you’ll get there in no time. So let’s go ahead and do
these pushup to 90 degrees. We’re gonna go ahead and do a pushup, lean forward, catch that 90-degree hold, and come right back. Let’s do these four reps. (upbeat music) And there we have the
pushup for 90-degree hold and what I’m doing is I’m lowering down from a pushup while
pointing my chin forward. That’s gonna help my body
stand in a straight line and keep that full body muscle connection. When I reach the bottom I’m
gonna lean slightly forward to make sure that my
hands are by my waistline. Once I’ve reached that point, I’m gonna squeeze my
hands as hard as I can, squeeze my core as hard as I can. Lean slightly more forward
and give it a second push with everything you got and
you’re gonna feel your feet raise right off the ground. And for the first time, you’re now holding your entire body weight while pushing, even for a second, control this
movement as much as possible and come back to starting position. The more you do this, that
one second is gonna turn into two, three, four, five, and eventually you’ll be able to hold a 90-degree position
for at least 30 seconds and that happens to be
the next progression. And this is how you train
your 90-degree pushup and all other techniques out
there like the handstand, handstand pushup, full
planche and so forth. You start training with
the easiest progression and once you’re able to master that, you would have developed your strength to start learning the next progression. And when you try the next progression, it will be a bit challenging but eventually you’ll get
the hang of that one too. By that time you’re training
with the hardest progression, fatiguing your strength into
you only have enough energy to do the easier progression and then completely bring
your body to fatigue again. With each time you train, you’re gonna be able to work your way up and achieve harder and
harder progressions. So start with the hardest progression that you can perform with perfect form, completely fatigue yourself out and start working down those progressions. There you have it, that’s how I train and how I continue to
progress and get stronger. If you’re always going to your workouts doing the same amount of weight, the same exercises with
the same amount of reps, you’re gonna stay the same and
see the same exact results. You need to push yourself and you need to stay in
a state of progression to make sure that you stay making gains and you’re consistently progressing. So for more workouts giving
you the best shape of your life just like this taking your
training to the next level, then sign up to, become a member to get full
access to my personal workouts and workout programs that I post on a daily and weekly basis. Don’t forget to comment down below, let me know what you think
the best pushing exercise is and let me know what
you guys wanna see next and definitely smash that like button if you enjoyed this video. And smash that subscribe
button if you haven’t already ’cause I post every Thursday
two p.m. USA Eastern Time. And if you comment within
the first 30 minutes of every upload you always have a chance to win some Heria apparel. And if you want some more
content during the week, then definitely make sure you’re
following me on Instagram. Almost every single post
I’m always doing a giveaway so if you want a chance
to be a part of that, make sure you’re following
me on IG, that’s ChrisHeria. If you guys are enjoying the music, definitely follow me on SoundCloud, as soon as I reach 10k subs
I’ll be releasing all this music as well as some unreleased music
you guys haven’t heard yet. And with that said, thank you
guys so much for watching. I’ll see you next Thursday
two p.m. USA Eastern Time, mad love, peace out. (upbeat music) – [Woman] Heria Music. – [Chris] Smash that like button, guys.

Daniel Yohans

100 thoughts on “The BEST Pushing Exercise

  1. Sakiko says:

    Chris, your hair looks great)


    sir i feel trouble to do simple push ups on floor, my maximum limit 2 set with 10-13 push ups (with 2 min gap) from last 3months, so pls help me to improve my push ups count and sets. i am 35 yrs old and weight 68 kg hight 5.5 feet (Male)

  3. Arc Gabriel says:

    Your the best chris💪🏻

  4. Vinaykanth says:

    Could you please tell us how to breath during a workout? Through mouth or nose?

  5. Mario Alejandro Ayala Alvarez says:

    Puedes hacer un video para no perder la motivacion please!

  6. σ̃̾ѕɑ̃̾м̃̾ɑ̃̾ ɑ̃̾ı̃̾ıи̃̾ɑ̃̾ says:

    Make video have about fasting in Ramadan and the sport in that month

  7. Prateek l says:

    Please make video on how to fix anterior pelvic tilt.

  8. Hi awak says:

    It would be the best if i can do it

  9. Vida Delgado says:

    As always, Chris lookN all good with some gains!!!😘

  10. VANYOK VOLKOV says:

    Привет, Крис! Я уже 3 месяца вижу твои ролики занимаюсь по твоему приложению THENX и вижу успехи. + Сила, + ловкость, + трюки

    Hi Chris! I have been seeing your videos for 3 months in your THENX application and see success. + Strength + Dexterity + Tricks

  11. Aldebaran80 says:

    Chris, i've been practicing crossfit during four years, i knew calisthenics thanks to your videos, i'm agree with you when you say that doing a lot of reps in a time doesn't upgrade your force like we do in crossfit, this is why in my openbox day i only practice calisthenics and halterofilia, do you use sometimes the bars, but i see that in calisthenics you don't use the rings, can be interesting for doing more gimnastic exercises, like muscle ups, ring dips, etc…

  12. Ræfæēl Sæñtøs says:

    It looks like easy but, it doesn't hehe

  13. Kevin Williams says:

    Great video bro 👊 👌👍!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  14. Jay says:

    When are you dropping a new single. Dying to hear new music from you 💯💯💯

  15. Dev Gupta says:

    Can you please make a video on vegetarian diet also because I don't eat even eggs also.

  16. Xx D says:

    Bruh I can’t even do any exercise He can do

  17. Merling & Mc says:

    There is a very effective push-up that will be good for gaining strength, go normal position in push up and then lean forward until you think it’s good, the you do push-ups while leaned forward making more weight to you triceps/ chest.

    Idk what you think Chris, but it helped me a lot.

  18. Cynthia i Joubert P says:

    I'm a girl and pushing up has been hard

  19. Dustin Montgomery says:

    I get majority of my exercise knowledge and routines from this and Thenx channel. There simple isn’t any other people like it that I know of. Greatly appreciate the videos.

  20. optimiste321 says:

    Can a person whose never done a push-up master this?

  21. Anime Master says:

    Now I need to decide if I’m getting Heria joggers or thenx joggers

  22. Felix Martin says:

    It's crazy how you do more pull-ups, muscle-ups, hspu, 90 degree etc, and maybe less sit-ups/crunches, yet you'd have massive upper body gains and clearly toned abs.

  23. msee23 says:

    At the moment I can only watch and dream it is me doing the 90 deg push up n 90 deg hold! Wow. Thanks… one day I will actually do it. Keep it up, u are a great coach.💪 👍💯

  24. นวัตมน เกษะประกร says:

    You my idol

  25. nili faraji says:

    ✋standing push up
    Deep breathing 💀

  26. Viki Keepu says:

    Who else is here just to watch and enjoy? :))

  27. Kill Humans says:

    Enough of that calisthenics bullshit. Time to join a Muay Thai gym and put that strength to good use.

  28. Jen says:

    I'm gonna need him on a Jknews episode ASAP!

  29. Dk_Cointer says:

    you inspire me to keep going💪 every day

  30. Pardeep Thind says:

    Love u bro

  31. Pardeep Thind says:

    U r legend

  32. Pardeep Thind says:


  33. wajdi ben khalifa says:

    ma leader

  34. Black Eyes says:

    @CHRISHERIA Hello, Chris,
    If i work with a vacuum, it will help to see the core muscles??

  35. איתמר אברהם says:

    Man, I got a great challenge for you and the THENX athletes – Who can do the most reps at consecutively do:
    1 rep 90 push-up
    1 rep handstand push-up
    1 rep planche push-up
    *and repeating this cycle over & over again

    The winner get 1000$ cash or whatever price you wanna decide.
    Love to see that challenge.

  36. Adrian Mikkelsen says:

    I love your videos Chris. They help me so much getting in the best shape of my life.🙏

  37. Keshi532 says:

    Super hot.

  38. karim sulaiman says:

    Hello sir chris. Iam your no.1 funds. Nice to meet you sir thank you to your tips

  39. Brand Swagger A.Y says:

    You are world best fitness trainer brother

  40. wubba long ding dong says:

    Wow you make these look effortless

  41. Shuampa says:

    This is great, not long ago I began to workout and your videos have been helping a lot, thanks

  42. Thuggamer1508 says:

    Always if i don't want to workout i go watch your video's and Then i get a motivation boost. You make Great video's chris keep going ma man 🙂

  43. Belmabrouk Amer says:

    You are a legend 😀

  44. Stryv says:

    I see you

  45. byronp petisb says:

    Yoo Chris , im finishing exams in a few days and im gonna have enough time to train for the planche and finally hold it due to ur inspiration..

  46. Ben Essex says:

    Its day 9 of my roll out of bed into 100 pushups and doing a selected targeted workout routine every day, just hit 77 consecutive perfect form pushups,
    I’m a single dad also with a 4 year old boy,
    Your changing lives man.

  47. Jacob Lemons says:

    I swear ur videos motivate me to keep going even tho I have a 6 pack sometimes I just wanna give up sense I’m in summer break and I wanna just chill but I can’t

  48. Blah Blah says:

    R there any videos of him in shorts? I feel like he can do this so fluidly because his legs are not proportional to his upper body. Thx!

  49. Владимир Владимирович says:

    How do you think what's better pushups or dips?

  50. IanneTheGamer // IanneTG says:

    Hey chris i know this is normal but when you do hand stand do you also feel like your eyeballs are about to burst? Im getting started in calesthenics.

  51. Unknown says:

    I am trying to do just handstand 🙁

  52. Unknown says:

    You is best , thenx or chris heria

  53. Daniel Yohans says:

    Rambut.nya baru

  54. TheDrblu says:

    Hey chris ive got the strength to do hand stand pushups but I have trouble with balance any suggestions on helping with balance

  55. Pedro Gutiérrez says:

    El núcleo es el abdomen?.

  56. Raimunda Almeida says:

    you are asian??

  57. Namkuk Hur says:

    is his premium app a one time buy or a monthly pay?

  58. Marco Aurelio says:

    I have winged scapula doing this, any help?

  59. Anonymous Zz says:

    He is very motivating

  60. Руслан Быков says:


  61. Khristian Padilla says:

    Been following a lot of your workouts to get ready for the military and I can fully say you’ve been a huge motivation on my journey!💪🏼

  62. Briello says:

    Hey Chris,
    where Can I find your beats that you put in the background of the videos?

  63. Rita Nguyen says:

    does anyone know what the first music is called?


    So epic i wish u where my friend.(the name of my youtube acount is just meaning nothing)

  65. tharkshan selvamt says:

    Which is the best time to do excercises

  66. Nick Roy says:

    No idea if you look at comments on old vids, but I legit came across your shit because of people basically doing videos criticizing you. Ended up looking at your channel and saw the quality of your shit. You do good work no lie. Already went through alot of your videos. Keep up the work. You have a new follower because of other people criticizing you lol.

  67. Πασχάλης Μπιρμπίλης says:

    You are the best calisthener in the game broooo, you fire! 😰💪💪💪💪

  68. TheDolphin Lord says:

    Chris I’m sorry you where my hero you where the reason I started working out but after I look at who you really where I just feel betrayed. Like I loved you videos and did all your workouts when you posted but your just too self absorbed. So I have too unsubscribe and leave you videos behind me.
    Mainly because I don’t want too think your something you not. I’m sorry but your not my friend anymore and frankly idk how people still watch and sub too you. When you trick them right from the start with you friendly voice and cool look but really your just a jerk who has tricked me into subbing too thenx and actually liking you. 🙃 world turned upside down.

  69. Skyler Dunn says:

    Great video chris💪

  70. Manohar Panesar says:

    Great vid, can you make a vegetarian nutritional video, for all those vegans out there

  71. Rizky Rama says:

    Chris, I hope to achieve your fitness level, sickkkkk, man!
    Greetings from Indonesia, I think many Cali fans here follow you too.

  72. AlbatroSS says:

    Привет Крис,мы с рускоговорящего канала

  73. Kira Hodgson says:

    I haven't been watching your videos because of how busy I was but… I'm back

  74. Tyler Jurgens says:

    Train the same. Remain the same T-shirt

  75. Aman Baig says:

    Chris i can't open heria app account the keyboard is unavailable in the app

  76. t i says:

    Hi Chris
    I have one question
    can i do this training like everyday?
    Or should i do once in two days?

  77. johnathen brouillette says:

    I don’t have the strength to do this yet but I did your June, 3rd 2019 abs (TABATA) workout. It was AMAZING. All four rounds to☠️🤩

  78. Aki& Winny says:

    Can you do murph challenge

  79. Dingas Healthy Lifestyle says:

    Hey Chris Heria and ThenX crew. Hope y'all doing great. This is a nice video. I have a video idea if you want Chris. Maybe you can dedicate a small video advertising all new Heria equipment available to shop. I'd really love to add the band, Heria vest and other equipment. I'd also like to know the maximum Weight the vest applies onto the body…

  80. Глори : says:

    thank you very much chris I have learned to do many things I could not do at all, now I can continue my training with more experience. thank you wholeheartedly you are the best.

  81. Lil Pump says:

    Why dont you send orders to Czech Republic? 🙁 We love you there and we want yours merch!!

  82. Efaiem ofcrs says:

    What is your hairstyle?

  83. Jarrod Putman says:

    I just ordered these from your website along with the black resistance bands. The next purchase will be the black weight vest.

  84. PMB Fit says:

    Hi Chris! Today (my second day training it, unintentionally) I just unlocked my first success 90 Degree Push-up, and before it I managed to do multiple DEEP HSPU (kissing the ground) using Parraletes. The video is on my IG. It wasn't squeaky clean as yours, but as time goes by it will be fixed. You've been a HUGE influence for me and will always thirst for many more, and passing the knowledge to others!! 🔥💪

  85. Mila Shade says:

    Молодой супермен нашего времени! Bravo Chris! Love!💚💚💚

  86. 《PUBG》 《GOD》 says:

    I had a dislocation shoulder, should I take the risk doing these workouts?

  87. ทรงยศ ฤดีดลทรัพย์ says:

    Thanks you

  88. micosair says:

    You forgot to add for beginners in your title.

  89. power불곰 says:

    감사합니다.thank you my teacher

  90. Vapor edits says:

    What is that song at the beginning

  91. ipryanik says:

    конечно да, мощно

  92. Jameel Zbib says:

    Did you leave thenx ??

  93. jutube says:

    Song at 4:03 got me pumped. About to go hams in Equinox!

  94. Maxime says:

    4:05 i WANT this song

  95. murat ilimdar says:

    In Turkey, too could you if you're working subtitles

  96. Vishal Patimba says:

    do you sell those handlebars that you used with the floor for this video?

  97. DANIEL VELEZ says:

    great vid, the background music makes the exercises 10x cooler. and they're already amazing! lol

  98. Sharad Bharati says:

    Brother Chris you are doing very good all exercise, I like so much brother.

  99. Ferhat’s Productions says:

    The best MOTIVATIONAL VIDEO ever did!

  100. ben playsgames says:

    Clapping 90 degree push up

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