The pushup is likely one of the most versatile higher physique exercises you are able to do and it doesn’t require any tools in any respect. The important thing to its versatility nevertheless is knowing all of the completely different pushup variations that let you hit each muscle with this common residence body weight train. On this video, I’m going to point out you 18 completely different pushup variations that can let you hit your chest, quads, shoulders, again, triceps, core and even your legs.
We begin with the plain chest concentrating on that the pushup affords. The push-up might be finest identified for its means that will help you construct an even bigger a chest, particularly when coaching from residence. That mentioned, you possibly can enhance the stimulation on the chest if you happen to do what’s proven. First, as a substitute of attempting to push your physique off the bottom you need to take into consideration squeezing your physique off the bottom. The easiest way to do that is by making use of an inward drive on the arms which can create an isometric adduction of the arms. This will increase chest muscle activation and recruitment.
It’s also possible to carry out one thing referred to as the rotating pushup. This makes use of relative adduction which additionally helps to extend the activation of the pecs and higher chest outcomes over the long run.
We are able to additionally affect the quantity of shoulder work we get from the pushup. Right here, you need to transfer your arms again nearer to your waist. This instantly shifts the vast majority of the workload to the entrance delts somewhat than the chest. Clearly, altering the angle of your physique can even have an effect on the quantity of labor completed by the shoulders. A pike or handstand pushup variation is certain to position a heavy overload on the delts. Even a center delt variation might be completed to simulate the motion of a aspect lateral elevate without having a single dumbbell.
The attention-grabbing factor is that not simply the triceps, chest and shoulders might be influenced by the correct variation of a pushup. It’s also possible to get muscle teams concerned that aren’t usually concerned on this common body weight train.
The most effective instance of that is with the sliding pulldown pushup. You’re re-creating top-of-the-line again and lat exercises, the straight arm pushdown, and including a pushup to the top of each rep. Right here you lay face down on a slick ground like a tile or wooden ground. You pull your physique throughout the ground by adducting your elbows tight and into your sides. On the prime of the pull, carry out a pushup after which easily slide your physique again out till you get an incredible stretch in your lats.
Different extra direct again exercises such because the again widow might be carried out as nicely to hit extra than simply the lats. The higher again muscle groups together with the rhomboids, higher traps and posterior deltoid are hit exhausting by this wonderful posterior chain pushup model.
Lastly, it’s not solely attainable to coach your legs with a pushup however one variation specifically could also be top-of-the-line of any pushup you are able to do. This is able to be the glute/ham elevate push-up. Right here you will eccentrically contract the glutes and hamstrings to decrease your self to the bottom and make the most of the push to get your self again as much as the midway level, at which level your glutes and hams can contract to energy you again to the highest.
The quads may get in on the motion with a extra conditioning primarily based variation referred to as the rolling squat pushup or one thing extra focused to their prime motion of extending the leg below load with the TKE pushup.
The very fact is, this train might be rather more than only a nice chest, tricep and shoulder builder. Use a number of the push-up variations proven right here and see simply how rather more muscle progress you may get out of your physique with only a single transfer. If you’re searching for a complete, step-by-step residence workout program that requires no tools in any respect, remember to head to athleanx.com through the hyperlink beneath and take a look at the ATHLEAN XERO program.
For extra pushup variations and residential exercises to construct chest and higher physique muscle groups, remember to subscribe to our Youtube channel through the hyperlink beneath and switch in your notifications so that you by no means miss a brand new video when it’s revealed.
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I prefer doing hindu push ups for the shoulders
The pancake push up is also called tiger bend and I think this name fits more considering the difficulty (I've actually been doing this exercise a years and it still gives me the pump)
Thank you!
creativity!
U guys r great. Poor jesse lolz
If I was going to start taking push-up breaks at work should I make it a point to try all the variants. I have a gym membership but I don’t really use it that much because I prefer to do Brazilian Jiu Jitsu much more instead so it’s not like I’m not getting a good workout. Also my job isn’t a regular “office” gig. I do quite a bit lifting and carrying of heavy objects haha
When Jeff was born he did a pull up out of the vagina
What about the biceps?
Great information
Jeff, I Love your videos. As a martial arts instructor/personal trainer, I've incorporated your pushup variations with my kids classes. Especially the Pancake & Cobra pushups. They love it. Keep up the great work & thank you. 🥋🥊💪❤
4:30 Lol dude you're insane 😅
What happens when Jeff meets Chuck Norris?
IM FINNA GO CRAZY ON THIS MIDDLE DELT BIG DAWG THIS WORKOUTS ARE GROUNDBREAKING 👍🏿👍🏿👍🏿👍🏿
What's the rep range and no. of sets?
Jeff, I had 2 questions…What forms of push-ups (using dumbbells) would you recommend for someone who has a forever fractured wrists?…and When you use dumbbells for floor push-up, where would you recommend the dumbbells be placed considering the previous question?
Please help me. I've never been able to do more than 10 push-ups by only-hands on the floor in an entire workout session because of the pain it creates.
This is one of tye best videos on athlean X…. Using just the regular push ups he managed to train every part of your body
That second one can't be good for the elbows
The skits in between is kinda annoying but never fails to make me chuckle by the end
Your veins about to burst out your neck man
Damn i cant do the pancake pushups. I just realized I have weak triceps hahaha
Jeff which year did you had your last cheeseburger from McDonald's?
Comments have made this legend, the Rajnikant of west.
Has noticed there's a 6 digit code on his t-shirt
Can we do these everyday, or should it be alternate days?
This man's back is lifting his whole body
This is hard, I can only do minimum
But I will do it
Hope I won't hurt myself
For indians just do 'Hindu Pushups' It will have all movements👍
would you suggest working out with push up boards?
Jesse is like a small kid following his karate master!
Thank you for everything.
Its good train in insaiyen like it's a DBZ gravity chamber
I can't do even one rep of forearm pushup
Great info even for me experienced in push ups – good to learn something new here in Poland ! Cheers !
How about surya namaskar its all in one exercise
I love it when they do a little comedy 😂 Interesting content and funny at the same time. 👍🏼👍🏼👍🏼
How many push-ups can you do?
Jeff : all of them
I love it thanks
this is good but bro this is so much information for one video 😀 i was expecting one precise pushup… ima start off doing one of them
Hello, i feel the thumbs up push up a lot in my triceps. Though, also in the serratus anterior. Is is okay like that?
Chest
1:05 squeeze ups
1:32 rotating push-ups
Triceps
2:12 pancake push-up
2:59 cobra push-up
Shoulders
3:47 planche push-up
4:07 push away press
4:24 pike push-up
4:31 handstand push-up
Middle delt
4:46 side lateral raise
Back
5:55 sliding pull down push-up
6:25 thumbs up push-up
6:59 back widow
Core
10:19 cliffhanger push-ups
Hey Jeff how to reduce Chin fat (double chin) and what should I do for anterior pelvic tilt
This man is helping a lot of people. For the ones who don't understand it , Please don't clutter up the comment section with your stupidity.
You always find a way to target a particular muscle with only using body weight.
What is the difference between "Pancake" (2:10 here) and "modified tiger" there https://youtu.be/N5wHaD9JNpc?t=102 ? Just a different name of the same exercise ?
Pretty stupid but interesting.
Can a normal push up train your whole body (by that i mean torso, arms and legs)
Wait I used to do that a lot as kid back then I didn’t use my hands I wish I was a kid again 8:00
Title : How to hit EVERY muscle…..
Me : Well, there ain't any "Biceps" in the thumbnail…… .. .
BTW – I finished the AX-1 workout program – began when quarantine started. My gym shut down. Been hitting the gym x 40+ years. Makes me a nicer person.
So, I went out in my back yard and used patio chairs, 10# dumbells, a pool noodle and a yoga mat, stretch bands that go way back to when my son was a little guy
playing Pony baseball. I would work out around the diamond with my gear till he was done. Folks, I couldn't do 1 full body sit-up when I started, though I could
do many reps on a decline bench w/ a 10# plate. Go figure. Now I can do 4 slow sets of 25 -among many other exercises I never thought about.
With additional core work (super basic for my level), I noticed my back pain disappeared and I feel…taller. I've dropped 7#. Am 62 YO semi-athletic female.
I'm signing up for the women's Athlean X program today. I so appreciate Coach Cavaliere's demos, his advice and his expertise. There's nothing else like it – concise
and to the point.