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How to Hit EVERY Muscle with a Pushup! (TOTAL BODY)

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Rating: 4.0; Vote: 1

t require any equipment at all. The key to its versatility however is understanding all the different pushup variations that allow you to hit every muscle with this popular home bodyweight exercise. In this video, I-m going to show you 18 different pushup variations that will allow you to hit your chest, quads, shoulders, back, triceps, core and even your legs. We start with the obvious chest targeting that the pushup affords. The push-up is probably best known for its ability to help you build a bigger a chest, especially when training from home. That said, you can increase the stimulation on the chest if you do what is shown. First, instead of trying to push your body off the ground you want to think about squeezing your body off the ground. The best way to do this is by applying an inward force on the hands which will create an isometric adduction of the arms. This increases chest muscle activation and recruitment. You can also perform something called the rotating pushup. This uses relative adduction which also helps to increase the activation of the pecs and better chest results over the long term. We can also influence the amount of shoulder work we get from the pushup. Here, you want to move your hands back closer to your waist. This immediately shifts the majority of the workload to the front delts rather than the chest. Obviously, changing the angle of your body will also have an impact on the amount of work done by the shoulders. A pike or handstand pushup variation is sure to place a heavy overload on the delts. Even a middle delt variation can be done to simulate the action of a side lateral raise without needing a single dumbbell. The interesting thing is that not just the triceps, chest and shoulders can be influenced by the right variation of a pushup. You can also get muscle groups involved that aren-t typically involved in this popular bodyweight exercise. The best example of this is with the sliding pulldown pushup. You are re-creating one of the best back and lat exercises, the straight arm pushdown, and adding a pushup to the end of every rep. Here you lay face down on a slick floor like a tile or wood floor. You pull your body across the floor by adducting your elbows tight and into your sides. At the top of the pull, perform a pushup and then smoothly slide your body back out until you get a great stretch on your lats. Other more direct back exercises such as the back widow can be performed as well to hit more than just the lats. The upper back muscles including the rhomboids, upper traps and posterior deltoid are hit hard by this amazing posterior chain pushup version. Lastly, it-s not only possible to train your legs with a pushup but one variation in particular may be one of the best of any pushup you can do. This would be the glute/ham raise push-up. Here you are going to eccentrically contract the glutes and hamstrings to lower yourself to the ground and utilize the push to get yourself back up to the halfway point, at which point your glutes and hams can contract to power you back to the top. The quads can also get in on the action with a more conditioning based variation called the rolling squat pushup or something more targeted to their prime action of extending the leg under load with the TKE pushup. The fact is, this exercise can be much more than just a great chest, tricep and shoulder builder. Use some of the push-up variations shown here and see just how much more muscle growth you can get out of your body with just a single move. If you are looking for a comprehensive, step by step home workout program that requires no equipment at all, be sure to head to athleanx. com via the link below and
Date: 2022-04-22

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Comments and reviews: 10

sport
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.
reply

Ratpoach
1]squeeze-ups (for chest) 1: 01
2]rotating push-up (for chest)1: 27
3]pancake push-up (for triceps) 2: 10
4]cobra push-up (for triceps) 2: 47
5]modified planche pushup (for front delts) 3: 45
6]pushaway press-up (for shoulders) 4: 05
7]pike push-up (for shoulders) 4: 22
8]handstand push-up (for shoulders) 4: 30
9]BW side lateral raise (for mid delts) 4: 38
10]sliding pulldown push-up (for back) 5: 54
11]thumbs up push-up (for back) 6: 22
12]back widows (for back) 6: 56
13]glute/ham raise push-up (for glutes and hamstrings) 7: 43
14]ham curl push-up (for hamstrings, back, triceps) 8: 21
15]rolling squat push-up (for legs) 9: 04
16]TKE push-up (for quads) 9: 21
17]cliffhanger push-up (for core) 10: 17
18]black widow knee slide push-up (for core) 10: 42
GREATEST PUSHUP VARIATION OF ALL TIME AT 11: 05
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Todd
Hello. Been watching your videos for a while now. Thanks for all you do. I'm 56 and recently hurt my shoulder, (3days ago. I don't know how. Never felt anything until the following day. The pain is in the upper delt area where the clavicle begins. Sharp pain when I lift my arm perpendicular to my body or rotate the shoulder. What did I do? How long do I need to rest it before I begin training again. The day I hurt my shoulder I had done about 90 pushups. Three sets incline, 3sets reg close grip, 3 sets wide grip. Averaging 15 to 8 reps per set, resting 1 to 2 min between sets. Dips 2 sets of 8, close grip body weight lat pull 3 sets of 8, and incline body weight row, 3 sets of 8. Average this every other day. Need to understand what I may have done so I don't do this again.
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Diego
Hey Jeff, in this video you said that the modified planche push up would work on your anterior delts. This because of the fact that your hand positioning would take the focus off your chest. However, several months ago you during a perfect push up workout video, the intermediate exercise to workout the lower chest was the pseudo planche push up and that due to the relative angle of your hands being below your chest when you push up that it would work out your lower chest. Could you please clarify on this?
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Joe
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.
reply

Hamza
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
reply

Steve
Good video, well done! Lots of expansion on the basic pushup here. Suggestion on your -glute ham raise-. that you bring your neck and spine all the way to neutral or even slight extension (if comfortable) so that your spinal shunt stabilization is fully realized and practiced in about neutral or beyond. a part of the antidote to the forward head and trunk carriage life can promote.
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James
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
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ATHLEAN-X-
-NEW -FAST ACTION- Q&A- - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video-s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
reply

In
Hi Jeff & Jessie. I just want to write that I love you. Till the last two days I was still able to go to the local school yard where is my usual bars playground for my street workouts but for now I won't go even there. As I don't mean to stop working out I keep experimenting everyday at home and I was just looking for some back exercises without a bar. Thank you!
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