Joe Giannini: Hey, guys.
Name is Joe, I'm a midshipman at the United States Naval Academy, and today were gonna do a push-up workout.
We're shooting for around 200 to 300 reps, and that's what we normallydo when I'm at school, which I'm not right now, sogonna do the best we can.
Dude, I dunno how to vlog! Before we start today, Ijust wanna say thank you to everyone who's keeping ourcountry running right now, and second thing, my little brother just gave me a haircut.
Please be merciful! Brother: Stop with all thecameras, it's making me nervous.
Joe: In the militaryespecially, we get tested on our ability to do push-ups, sit-ups, and running.
So this is one of the threepillars that we gotta work on.
First up, I just wannashow you guys how to do a regular push-up with good form.
So, for a basic push-up, you want your arms aboutshoulder-width apart.
You want your feet out together, not standing apart like that.
You wanna keep your elbows tucked in when you're doing a push-up, so you don't wanna flareout, you wanna come in, all the way down, break 90 degrees, come up, lock out at the top.
30 or 45 minutes at a time.
100 of those push-ups, and then you do that two or three different times a day.
So it gives you a break in your day, and it gives you the volume that you want.
We're gonna try and do atleast 100 regular push-ups in this workout.
From my personal experience, when you bow your arms out and really let your elbows flare, you're relying a lot more on your back than you are your chestand your triceps, so.
So, different types of push-upswork different muscles.
So you can change thepositions of your arms, you can change the positions of your legs, you can do both at the same time.
So, these push-ups are gonna be archers.
It's gonna work a lot more of the chest.
You put your hands out super wide.
As you go down, you're gonnaslowly slide out one hand.
So I'm gonna go down to the right.
And then we're gonna pressback up and bring that hand in.
I'm only gonna do setsof about 10 of these, 'cause these are also really hard.
I dunno how many I just did.
This is gonna be a diamond push-up.
So you're gonna line up your hands into the shape of a diamond.
These are really hard.
They're gonna reallybang out your triceps.
You're gonna keep your hands in, again, try and keep those elbows in, 'cause these are really hard.
So, these push-ups aregonna be spiderman push-ups.
They work your entireupper chest, your triceps, and also your abs too.
So you're gonna go back tothat basic push-up form, and then as you come down, try and keep your hips level.
You're gonna bring your leg up, touch your knee to yourelbow, and then come back up.
And then you're gonnakeep alternating sides.
So, this variation is gonnabe called dive bombers.
It's a really goodshoulder and ab workout.
You're gonna start out right here.
You're gonna come down, you're gonna put yourhead under the fence, you're gonna come through, extend all the way, and then you're gonna go back.
Pretend there's a barbed-wire fence.
You don't wanna touch it.
Come back up and press.
These are a little bitof a harder variation, so I would probably onlydo 10 or 12 of these.
Staying motivated is easy when you have a couple brothers likemine to work out with.
I do sets of 10, you do four! Also, working out's alwaysbeen a good release for me.
So, these ones aregonna be pseudo planche.
We're gonna turn around our wrists.
Really make sure youstretch out your forearms before you do this one.
You're gonna come down slowly.
It's really gonna work the biceps, so keep those elbows in tight all the way down, back up.
Now, these are a little bit easier for me, so I'd probably doabout 20 or 25 of these.
OK, so these guys aregonna be clap push-ups, I'm gonna be honest with you guys.
I'm on cold cement, it hurts doing these, and they're just really hard.
So I'm not gonna do very many.
Here we go.
So, out of sheer boredom, the most push-ups we've done in a day here is a little over 500.
That's definitely not normal, but it's our version of fun.
These ones are gonna be just very, very slow push-ups.
These are really goodif you wanna work on, if you have a stickingpoint in your push-ups, or you just wanna get thatnice muscular endurance.
So, again, back to the basic form.
It's a negative, we callthem count push-ups, whatever you wanna call them.
And it's super slow on the way down, and then super slow on the way back up.
So, sing yourself a little song.
Think about something.
I don't sing, I just think about lunch.
Really motivates you to get through these.
God, I could go for some lunch right now.
And then some handstand push-ups.
Now, if you're like me and your feet keep getting caught on the siding of your house, or you're also like me and you're just generallynot good at these, shoot for 10, and anythingaround that would be awesome.
These are really goodfor developing shoulders.
We've gone over a couple numbers here for sets of different variations, but when we're doing, especially that basic push-up variation, the way we get tested and the way that I'vepersonally gotten better is doing push-ups for time rather than a certain amount of reps.
If you're watching thisvideo and you think you can't do these push-upsor these push-up sets or these push-up styles, there's always ways to scale them.
So, even if you have to start doing push-ups on your knees with good form and you can only get three to five, that's fantastic.
Anytime you're pushingyourself and getting better, that's what we're going for here.
I hope this video hashelped you in some way.
You don't need to bench-pressa couch to stay healthy.
I hope I proved that.
Have a great day.