Can you build muscles with
pushups & dips?
CHEST AND TRICEPS
ALL BODYWEIGHT
www.oldschoolcalisthenics.com
DISCLAIMER
COPYRIGHTS © 2021
by Old School Calisthenics
Adorian MOLDOVAN
www.oldschoolcalisthenics.com
THANK YOU!
COPYRIGHTS © 2021 by Old School Calisthenics, Romania
All rights reserved. No part of this eBook may be reproduced, distributed, or
transmitted in any form or by any means, including photocopying, recording, or
other electronic or mechanical methods, without the prior written permission of
the publisher.
The advice of a medical professional should be sought before participating in any
physical activity or exercise program. Participation in physical exercise or training
activities outlined in this eBook, you do so entirely at your own risk.
We shall in no event be held liable to any party for any direct, indirect, punitive,
special, incidental, or other consequential damages arising directly or indirectly
from any use of this material, which is provided ‘’as is’’, and without warranties.
We disclaim any warranties for the accuracy, applicability, fitness, or completeness
of the contents of this eBook. The information contained is strictly for educational
purposes. Therefore, if you wish to apply ideas contained in this program, you are
taking full responsibility for your actions.
No part of this eBook may be copied, shared, or changed in any format, sold, or
used in any way under any circumstances.
This PDF was released on February 3, 2021. It is on the property of Old School
Calisthenics company, registered in the country of Romania, the city of Baia Mare.
The eBook is published and can be downloaded for FREE from
the official website only: www.oldschoolcalisthenics.com
The author is Adorian MOLDOVAN, founder of Old School Calisthenics.
SCIENCE-BASED!
All the information here is science-based. It also includes my over
15 years of experience in sports and fitness.
Credentials and special thanks go to the scientists for their
remarkable studies.
My source of inspiration and part of the text belong to
ResearchGate and the National Center for Biotechnology Information,
U.S. National Library of Medicine.
Please visit the links I added so you can read the whole
documents and researches without alterations.
Links:
https://www.researchgate.net/
https://www.ncbi.nlm.nih.gov/
Enjoy reading!
Adorian MOLDOVAN
One of the most frequent questions I've been asked in the past years
and that is also a huge concern everywhere on the internet is whether
basic bodyweight pushups and dips are truly effective in building the
upper-body muscles, more particularly the pecs, triceps and
shoulders.
Obviously, I am a naturally-built athlete, and I increased the size of my
chest almost exclusively through basic bodyweight pushups and dips
variants. I say almost because I also did, on occasion, weighted
pushups and dips. However, no bench press involved.
Below, I added a full and uncut workout video where I did weighted
dips and pushups to serve you as a weighted calisthenics workout
example. However, I remind you that weighted calisthenics represents
only a tiny fraction of my training as the rest is pure basic bodyweight
work:
Weighted Calisthenics and
Bodyweight Workout
Click The Play Button
Why Do Pushups Work In Reality?
As you will discover by reading the document, you will see that
everything has to do with the way muscles recruit and activate
when doing pushups or dips.
To clearly understand what muscles activate during pushups and dips
and to what intensity, researchers utilized electromyography (EMG).
Electromyography (EMG) is an electrodiagnostic medicine technique
for evaluating and recording the electrical activity produced by skeletal
muscles.
EMG is performed using an instrument called an electromyograph to
produce a record called an electromyogram. The document is all
based on scientific research, plus it has my added experience on top.
Once you understand how the muscles activate, it matters how you
dodge the variables such as tension, workout intensity, frequency,
total work volume, form, range of motion, speed or tempo, rest
and hand positioning. These are all things you will find out in this
FREE document.
The following chapters are essential for you to read, take notes and
study them entirely because you will understand exactly how the
muscles work during various pushups and dips.
You will then know how to build your pushups and dips workout
routine in a very effective way to stimulate muscle and strength
growth.
NEVER MISS MY INSTAGRAM POSTS!
FOLLOW @OLDSCHOOLCALISTHENIC
KINETIC ANALYSIS OF
PUSHUP EXERCISES
A SYSTEMATIC REVIEW WITH
PRACTICAL RECOMMENDATIONS
"ResearchGate is the professional network for scientists and researchers.
Over 19 million members from all over the world use it to share, discover,
and discuss research. We're guided by our mission to connect the world of
science and make research open to all."
Source: Research Gate
Link: https://www.researchgate.net/publication/327071510_Kinetic_analysis_of_push-up_exercises_a_systematic_review_with_practical_recommendations
Pushup-based exercises can be used in performance assessments of strength
endurance for school-age children, military recruits, and elite athletes.
Recent studies have shown that a short-term, (i.e., eight weeks) pushupsbased training programme improves upper-limb maximum dynamic
strength in college baseball players (Carter, Kaminski, Douex, Knight &
Richards, 2007) and muscle-power performance in healthy college-aged
participants (Schulte-Edelmann, Davies, Kernozek & Gerberding, 2005). In the
same context, practicing pushup exercises has been shown to improve
sport-specific performance (Klnç, 2008).
Additionally, it has been demonstrated that six weeks of pushups practice
decreases shear forces, improves proprioception and dynamic stability and
enhances co-contraction and muscle recruitment. Previous studies have
proved that pushup exercises improve neuromuscular coordination
(Ludewig et al., 2004) and increase joint compressive forces and stability
(Calatayud, Borreani, Colado, Martin & Rogers, 2014).
The standard pushup is the most popular exercise. It
includes many variations through simple changes in
hand and/or leg positions. These variations affect the
upper-body muscle activation. Thus, it could be
feasible to design a whole strength-training
programme for the upper body using the different
pushup variations.
Pushups are an effective strength exercise that
can be easily used and integrated into a training
programme without any extra tools.
THE STANDARD PUSHUP
The load supported by the arms in the course of the pushup is largely
determined by the participant’s body weight and how it is supported on the
ground.
Overall, 75% body weight was supported by the upper-limbs during a
standard pushup when the elbows were in flexion, while the ground reaction
force reached 69% body weight when the elbows were extended during the
standard pushup.
The pushup speed did influence Peak Force, with a fast pushup
producing a greater force by a factor of 1.2 than a slower pushup,
at 43% and 35% of body weight. Additionally, it was observed by
Chou et al. (2011) that performing pushups at a slower speed
reduces elbow-joint loading. Therefore, to lighten the load,
performing a slow pushup may be recommended. However, at
lower speeds, there is greater activation in the upper-limb and
chest muscles.
Performing low-speed pushups is preferred for
greater muscle activation, and therefore, a slow
muscle contraction with sub-maximal resistance
can substitute for stimulation with high-intensity
resistance.
For example, suppose the overall resistance is low
relative to the strength potential of the athlete
(such as a strong trainee who cannot access extra
resistance and is performing standard bodyweight
pushups). In that case, low-speed pushups may
increase muscle activation and therefore be more
effective than faster contractions. Also, performing
low-speed pushups seems ideal from an injury
prevention perspective since there is less torque on
the elbow joints.
CONCLUSION:
PUSHUPS DO TRAIN YOUR CHEST VERY EFFECTIVELY!
NEVER MISS MY INSTAGRAM POSTS!
FOLLOW @OLDSCHOOLCALISTHENIC
FOR WORKOUT PROGRAMS:
www.oldschoolcalisthenics.com
When pushups are performed with the wrist and forearm in neutral positions,
forces are transferred with less joint stress. Finally, Polovinets et al. (2017)
recommended performing pushups on a neutral wrist or hand positioning to
prevent wrist ligament injury or pain:
"Here I used 20 cm
paralettes, but you
can also use smaller
pushup handles or
simply do pushups in
your fists."
THE SAFEST WAY TO DO PUSHUPS IF INJURED
The narrower hand position exhibited lower Peak Force or axial elbow-joint
force compared to the wider hand position.
The study of Chuckpaiwong & Harnroongroj (2009) revealed that a wider hand
position generates a higher peak pressure on the medial side of the palm,
whereas a narrower hand position induces a higher peak pressure on the lateral
side of the palm. Therefore, a wider hand position may be the best choice
when performing pushups to prevent hypothenar pain, while a narrower
hand position may be appropriate to prevent thenar or lunate pain.
FOR WORKOUT PROGRAMS:
www.oldschoolcalisthenics.com
SC
HO
OL
CA
LI
ST
HE
NI
CS
The elevated-hands exercise involving the 61-cm box showed that, for this
position, where the elbows were in extension, the performer had an exercise
load of 41% body weight.
Pushups with the feet elevated produced a higher Peak Force than all other
pushup variations. Furthermore, pushups with hands elevated, and pushups
from the flexed-knee position produced a lower Peak Force than all other
pushup variations, with no sex-related differences in these pushup variations.
CONCLUSION!
The load supported by one limb ranged to 60% bodyweight for one-arm pushups.
Regarding the Peak Force parameter, the clap pushup imposed the highest
exercise intensity. Plyometric pushups achieved a higher propulsion rate force
without causing very high impact forces. Fast pushups and pushups with the
shoulder adducted resulted in the highest peak elbow flexion moments. The
pushups with less wrist and elbow-joint stress are the ones that adopt a neutral
hand position.
OL
D
Based on my lifetime experience, I can easily relate and endorse the
ResearchGate review and conclusions regarding pushup kinesiology. Please
check their whole study if you need more details.
NEVER MISS MY INSTAGRAM POSTS!
FOLLOW @OLDSCHOOLCALISTHENIC
WORKOUT PROGRAMS & NUTRITION ON
www.oldschoolcalisthenics.com
Now that you have a little insight about hand and body positioning and
how pushups activate the muscles, here are two of my YouTube
workouts, uncut videos, where you can see a few pushup variations
discussed in the document, plus the volume, execution, speed, form
and range of motion:
500 Various Pushups
Bodyweight Workout
Click The Play Button
Chest and Triceps
Calisthenics Workout
Click The Play Button
MUSCLE ACTIVATION
DURING PUSHUPS
Source: National Center for Biotechnology Information, U.S. National Library of Medicine
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4732391/
The triceps brachii and pectoralis major exhibited greater activation during
the narrow-base variant. The highest activation of abdomen and back muscles
was recorded for the Forward Pushup (20cm in front) and Backward Pushup
(20cm behind) variants.
The descent phase demonstrated the least electrical activity across all muscles,
with less marked differences for the abdominal and erector spinal muscles
because of their role as stabilizers.
Triceps Brachii
Pectoralis Major
Based on these findings, we suggest the narrow-base variant to emphasize
triceps and pectoralis activity and the Backward Pushup (BP) variant for total
upper body strength conditioning. The Forward Pushup (FP) and BP variants
should be implemented carefully in participants with low back pain
because of the greater activation of abdominal and back muscles.
Backward Narrowed Pushup
Key Points:
During the pushup exercise, hand position can influence the
electromyographic activity of different muscles.
A narrow hand position (hands together with the right thumb and forefinger
touching the left thumb and forefinger below the center of the sternum)
elicited greater activation for both the triceps brachii and pectoralis major
muscles.
Changing the position of the hands forward or backward can increase the
electromyographic activity of the abdominal and back muscles.
MOVE SLOWER ON THE DESCENT PHASE (ECCENTRIC PART) THAN ON THE
CONCENTRIC PART TO INCREASE THE MUSCLES' LOAD AND TENSION FOR A BETTER
ACTIVATION AND TO INCREASE TIME UNDER TENSION.
oldschoolcalisthenic
Old School Calisthenics
Previous authors also focused on the effect that unstable surfaces could have
on muscle activity. They described the influence of hand suspension on the
abdominal and trunk muscles and quantified the resultant intervertebral joint
loading. Both trunk muscle activity and intervertebral joint compressive loading
increased with the standard pushup, creating a potential risk of overloading
the low back tissues in participants who cannot sustain such loads.
Similarly, Freeman showed that more dynamic pushups, such as the ballistic
version with hand movements, required more muscle activation and
produced a greater load on the spine, whereas placing labile balls under the
hands resulted in only a modest increase in spine load.
The introduction of unstable surfaces under the hands
does not seem to be an effective solution to increase either
muscular strength or endurance in well-trained, healthy
participants.
SC
HO
OL
CA
LI
ST
HE
NI
CS
Kinematic data synchronization with EMG (electromyography) signals allowed
us to understand muscle activity during the whole exercise better. The most
active muscles were the pectoralis major, triceps brachii, serratus anterior,
and deltoideus anterior. We found a typical repeated activation pattern with a
higher EMG level as the ascend phase began and a lower level immediately after
the descent phase began. These data support the findings of Suprak et al, who
recorded a greater percentage of body mass supported by the hands in the down
position versus the up position.
If the aim of the athlete is to focus on the pectoralis and triceps muscles,
the narrowed-base is preferred. However, if total upper body strength and
conditioning is the goal, the Backward Pushup variant is preferred because
it challenges 7 of the 12 muscles.
OL
D
The Backward Pushup and Forward Pushup variants should be used carefully in
athletes or patients with low back pain to avoid the possibility of spine overload
from a high activation of the abdominal and back muscles. In fact, considering
previous investigations, the high activation of the ES and latissimus dorsi in the
Backward Pushup variant and of the RA and OEA in the FP variant suggests an
increase in intervertebral joint compressive forces.
www.oldschoolcalisthenics.com
Forward Pushup
Backward Pushup
Do You Find This Document Helpful?
This FREE pdf analyses the pushups and dips to better understand how to train
your chest, triceps and shoulders, prevent injuries or avoid pain in the wrists, all
bodyweight.
However, if you need a similar analysis for pull-ups, squats, various abs
exercises, and sprints to know exactly how every muscle gets activated so you
can optimize your workout, go check out and download the Ultimate Guide On
How Muscles Activate During All Bodyweight Movements:
DOWNLOAD HERE
MUSCLE ACTIVATION
DURING BODYWEIGHT
DIPS & DIAMOND PUSHUPS
Source: ResearchGate
Link:
https://www.researchgate.net/publication/331477905_A_COMPARATIVE_ELECTROMYOGRAPHICAL_
INVESTIGATION_OF_TRICEPS_BRACHII_AND_PECTORALIS_MAJOR_DURING_FOUR_DIFFERENT_FREEH
AND_EXERCISES
Please read the whole research for more details!
www.oldschoolcalisthenics.com
Narrowed Dip Bars
MORE TRICEPS
Wider Dip Bars
MORE CHEST
This study compared the muscle activity of triceps brachii and pectoralis
major between four different freehand exercises.
Vertical dips (VD) produced the maximum voluntary contraction and maximum
muscle activation in the triceps brachial compared to the other three exercises.
Except for diamond pushups (DPU), all the other exercises reveals significant
differences with the vertical dips (VD), suggesting that VD are more effective in
activating the primary mover (Triceps Brachii) as compare to wider grip vertical
dips (WGVD) and back dips (BD) Similarly, WGVD produced a greater level of
muscle activity in pectoralis majoras compared to other three exercises.
oldschoolcalisthenic
Old School Calisthenics
PUSHUPS
VS
BENCH PRESS
Source: National Center for Biotechnology Information, U.S. National Library of Medicine
Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6728153/
Please read the whole research for more details!
Can You Really Replace The Bench Press?
I developed all of my pushing strength with various bodyweight
pushups to such an extent that I can also bench press quite
impressively. So how was I able to develop good upper strength for
bench press without even training it specifically?
Read more...
I do not possess footage with me doing bench press, but I have an
example of me doing heavyweight pushups with someone weighing 20
lbs more than me:
Click the "Play Button" to see the demonstration
How Is This Possible? Here is what
SCIENCE says:
Read the whole research if interested in all the details. Long story short,
20 resistance-trained subjects executed bench press and pushups
with 4 different loads.
Bench press was executed at 50–80% of their assumed 1 repetition
max in steps of 10 kg, while pushups were executed without a
weight vest and with a 10–20–30 kg weight vest.
oldschoolcalisthenic
Old School Calisthenics
The main findings of this study demonstrate no differences in kinematics and
muscle activation between the two exercises and that the different loads had
the same effect upon both pushup and bench press in experienced resistancetrained men.
For coaches and athletes, pushups and bench presses for strength training can be
used interchangeably. By using a weight vest, pushups can mimic different
loads that are similar to different intensities in the bench press that can be
used to train strength demands.
Now, chest and triceps respond to bodyweight pushups and dips, as you found
out earlier, but you need to tackle a few hypertrophy components such as total
work volume, frequency, speed, control, range of motion, fatigue, lactic acid and
so forth. I recommend you check out my workout programs from the website, as
they are designed for this outcome:
www.oldschoolcalisthenics.com
The pushup and bench press are two popular exercises used to train upper body
strength. The selection of which exercise to use is largely dependent on
movement capabilities, the athlete’s goal, relative strength levels, and the
availability of equipment.
In bench press, a barbell and weights are necessary for training, whereas pushups
are in general performed with bodyweight as a load.
In training, both exercises are used, but bench press is mostly used to assess
maximal muscular strength, whereas pushups are mainly used to target
muscular endurance. However, by using elastic bands or weight vests in
pushups, it is also possible to increase the intensity (>80% of 1-repetition
maximum: 1-RM) so much that it is possible to gain maximal muscular strength in
advanced lifters because a similar amount of neuromuscular activation would
result in similar gains.
You can add multiple resistance bands or one that provides great resistance. It all
depends on how tough you want to make your pushups.
In the picture, I used a 10 kg (20 lbs) weight vest, but you can find much heavier
ones if you want.
For weighted dips, use a weight vest or simply add plates attached to a belt placed
around your waist.
Do Bodyweight Pushups Train the Muscle
Endurance Only? Did Scientists Miss
Something?
Yes, scientists indeed missed something, and that something is the lack
in self practical experience. Show me one who did only pushups and
no bench press for 5 years straight! It's the same with most pros like
bodybuilders, for instance.
Very few out there focused on bodyweight pushups exclusively for a
few years like myself. So I am entitled to a certain extent to assert
something here.
Although the studies and many professionals will say that bodyweight
pushups are more effective for muscular endurance, aka the ability to
do high reps, in reality, you can also build solid maximal and
dynamic strength.
Suppose you watched the video with me doing heavyweight pushups
with a training partner on my back. In that case, you'd know that I could
never do pushups at such enormous intensity unless bodyweight
pushups didn't prove to be effective in this regard too. Right?
However, I agree that I should specifically do pushups by supporting
someone's entires body weight on my back for further strength gains.
My strength is the result of years of doing basic pushups with
consistency every week for 1-3 times.
After doing
hundreds of
bodyweight
pushups, dips
and pull-ups.
Tips:
Do pushups and dips twice a week
Include around 4 different variants, even for dips if you will
Do over 4 sets per variation and up to 10 if you added only 2
pushup variants
A 12-20 rep range is sufficient enough to stimulate the muscles
Rest around 60-90 seconds between the sets
Do pyramids, circuits, classic sets & reps
Fully control the form, movements, and go throughout the whole
range of motion.
To find out more about what happens during
various bodyweight Squats, Sprints, Pull-Ups and
how the core muscles activate and work during
ab or leg movements, then download the
continuation of this document from below:
www.oldschoolcalisthenics.com
Follow me for daily posts
Subscribe to receive my weekly videos