7ii. Arm strength for push ups by Neil keleher

Learn to use your arms effectively to do a push up

In this course you'll learn simple actions to make pushing up into plank pose (and lowering down from it) easier. 

The arm strengthening techniques you learn here can easily be applied to poses like chaturanga dandasana. 

The pose won't become easy, but you will learn to apply your effort effectively. You'll also learn to better feel (and operate) your body.

The exercises in this course are broken down so that they are easy to learn and easy to follow. 
You'll get a better feel for using your arms not just in push ups and chaturanga dandasana, but any poses where you have to use your arms to help support the weight of your body. 

7ii. Arm strength for push ups

Learn how to use your arms effectively in push up, so that you can apply it to plank, chaturanga dandasana and other poses where your arms are supporting your body weight.

What's included?

Video Icon 39 videos

Contents

1. Segmented lifting and segmented pressing
Frictional Muscle Control 3a Push Ups Push Pull.mp4
34 mins
2a. Cat pose, straight arm activation
arm strength for push ups 01 cat, outwards.mp4
2 mins
arm strength for push ups 02 cat to plank, outwards.mp4
1 min
arm strength for push ups 03 cat knee lift, outwards.mp4
2 mins
arm strength for push ups 04 shoulder adjust f and b.mp4
2 mins
arm strength for push ups 05 cat, inwards.mp4
2 mins
arm strength for push ups 06 cat knee lift, inwards.mp4
1 min
arm strength for push ups 07 cat to plank, inwards.mp4
2 mins
2b. Single arm activation (cat and lunge)
arm strength for push ups 08 cat one arm intro.mp4
2 mins
arm strength for push ups 09 straight arm lunge.mp4
3 mins
arm strength for push ups 10 cat on elbows.mp4
2 mins
arm strength for push ups 11 elbow lunge intro.mp4
1 min
arm strength for push ups 12 elbow lunge.mp4
4 mins
arm strength for push ups 13 cat one arm.mp4
2 mins
arm strength for push ups 14 cat one arm, removing skin slack from knee.mp4
2 mins
3. Bent arm activation
arm strength for push ups 15 cat semi-push up.mp4
3 mins
arm strength for push ups 16 push up lunge.mp4
3 mins
An option for resting
arm strength for push ups 17 resting with table pose.mp4
2 mins
3a. Practicing protraction and using it
arm strength for push ups 18 practicing protraction.mp4
2 mins
arm strength for push ups 19 protraction push up.mp4
2 mins
4. Outwards and inwards from the bottom and slightly up
arm strength for push ups 20 push up in and out.mp4
1 min
arm strength for push ups 21 hand positioning.mp4
1 min
5. Creating length
arm strength for push ups 22 basic finger activation.mp4
1 min
arm strength for push ups 23 push up with fingers in and out.mp4
1 min
arm strength for push ups 24 a note on finger activation.mp4
2 mins
arm strength for push ups 25 adding arm tension.mp4
2 mins
5a. Creating length and maintaining length
arm strength for push ups 26 cat to plank with arm tension.mp4
1 min
arm strength for push ups 27 finding the feeling.mp4
2 mins
arm strength for push ups 28 cat to plank fingers long variation.mp4
1 min
5b. Keeping the length and lowering
arm strength for push ups 29 arms long, lowering.mp4
1 min
arm strength for push ups 30 arms long, lowering in and out.mp4
3 mins
arm strength for push ups 31 how your brain detects length.mp4
3 mins
5c. Bent arm lengthening and pushing up
arm strength for push ups 32 arms long with elbows bent.mp4
1 min
arm strength for push ups 33 partial push up arms long out and in.mp4
2 mins
arm strength for push ups 34 push up arms long push out.mp4
2 mins
arm strength for push ups 35 push up arms long push in.mp4
2 mins
wrapping it up
arm strength for push ups 36 countering with table.mp4
2 mins
arm strength for push ups 37 stretching.mp4
3 mins
arm strength for push ups 38 closing.mp4
2 mins

Read what people have said about my chaturanga for beginners video.

Excellent and meticulous explanation. Nice pace. It is not easy to find a clear step by step explanation of Chaturanga Dandasana.  I found of particular help the upper body explanation and the modify versions. Thank you
Maria Fernandez
I've had the pleasure of reading what others have posted and I concur. Your teaching ability and clarity of focus are amazing. Please feel encouraged to continue leading.
Radhan Moodley
Thank you so much for such a detailed breakdown of this movement. Absolutely loved it!
tikuli tikuli
I wasn't able to watch the entire video but really appreciated the step by step explanation.  Just doing the arm rolling alone has helped.  I'm really looking forward to putting the whole thing into practise and it's given me such an improved insight which I hope to use when I eventually become a yoga teacher myself.
Jessica Francis
Thank you, thank you, and thank you! 
breaking the positions down into small portions, and how to feel them, has given me  a whole new experience in yoga and my every day going about things !
Christopher b

What's the difference between this course and what I teach in the Chaturanga for beginners video?

In that video the focus was on learning to lift up from the floor into chaturanga dandasana. But I didn't talk about going all the way up into plank.

While the techniques in that video where great for lifting up partially, they didn't work so great for going all the way up.

In arm strength for push ups, you'll learn how to use the arms easily both with the arms straight and with them bent. And you'll learn how to transition easily between the two.

Rather than just practicing push ups, you'll practice feeling and controlling your body so that you can use your arm muscles effectively.

Some of the inspiration from the exercises here come from my practice of tai ji.

Why bother with this methodology, why not just brute force it.
Well, if that way works for you go for it. 

The idea here is to teach you how to intelligently use your body. That can mean learning to do push ups by feeling your body and directing the forces you create in such a way that pushing up (and lowering down) is easier.

With arm strength for push ups, you'll learn how to approach push up with a view point on how to use your body with minimal effort. 
  • You will have to focus on what you are doing. However, you may find the focus is actually enjoyable because you know clearly what it is that you are trying to do. 
  • You may find, even though you are working, that the work is an enjoyable challenge. 
  • Rather than mindlessly struggling to lift your body, you will be mindfully directing your effort to lift your body. 
You'll learn to direct force usefully. 
And the reason you'll learn to direct force is because you'll be feeling it.