Overweight, skinny-fat or skinny, it doesn't matter where you start. Can't do a single push-up? Good. That's level 0, and it has a plan. Take the push-up test, find your calisthenics level (0-4), and know exactly what to do tomorrow, at home, with just a chair, a table and later a bar.

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Chapters
00:00 - Can't do a single push-up?
00:29 - The push-up test
00:50 - Level 0: the wall
01:51 - Level 1: knees + negatives
02:55 - Level 2: the floor
03:48 - Level 3: your first pull-up
04:47 - Level 4: one side + a backpack
05:53 - The rule + 3 mistakes
06:38 - The plan (any level)
07:20 - Your level
07:53 - Join the community

Research mentioned: Ebben et al. 2011 (JSCR, push-up forces on force plates: feet up the most, knees down and hands up the least); Suprak et al. 2011 (JSCR, knee push-ups support less body weight); Roig et al. 2009 (BJSM, review of 20 trials: hard eccentric training built more strength and size than concentric); Moritani & deVries 1979 (Am J Phys Med, early strength mostly neural, muscle growth dominant after 3-5 weeks, the untrained arm got stronger too); Kotarsky et al. 2018 (JSCR, 4 weeks of progressive push-ups improved the bench press); Schoenfeld et al. 2019 (J Sports Sci, with total sets equal, training frequency didn't change muscle growth); Schoenfeld et al. 2017 (JSCR, light vs heavy loads); Morton et al. 2018 (BJSM, protein gains plateau around 1.6 g/kg/day). The levels are our own simple scale, not a medical or fitness assessment.

Disclaimer: We are not doctors, physical therapists, dietitians, certified trainers or any other licensed health or fitness professionals. This video is for education and entertainment, based on the published research listed above, and is not personal medical, training or nutrition advice. Check with a doctor or qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition, or if you're under 18. Go slowly, use sturdy furniture, and stop any exercise that causes pain.

Winter Arc challenge: free to enter. No purchase or subscription needed. Judged on improvement (test numbers and check-ins), no physique photos; the prize is bought by us. Rules pinned in the Telegram channel: https://t.me/thereptheory. Not sponsored by or affiliated with Gymshark or YouTube.

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#calisthenics #homeworkout #pushups