Choose Your Push-Up Variation (WISELY!)

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If you are looking to build a big chest, shoulders, or triceps using nothing but bodyweight, then this is the video for you. It’s a common myth that you can’t build muscle with bodyweight exercises which is simply not true. There are a number bodyweight exercises you can do that will build size and strength for every muscle group.

When it comes to the pushing muscles, such as the chest, shoulders and triceps, you can target them with a number of variations of pushups. While you cannot exclusively isolate a single muscle group as pushups are compound in nature, you can preferentially target different areas.

When it comes to the chest, you can build muscle here with the three pushup variations shown in the video. These include the hand release pushups, prison yard pushups, and twisting pushups. These different variations are all geared at targeting the chest over the shoulders and triceps.

For targeting the shoulders with bodyweight exercises, specifically with pushups, you have three simple options that include toe tap pushups, pike pushups, and power pushaways. These three pushup variations will do a great job of biasing the delts to help you build size and strength.

If you want to build bigger and stronger triceps using nothing but your bodyweight, I have included three options for this muscle group as well. These pushups include pancake pushups, diamond cutter pushups, and cobra pushups.

Regardless of which pushup variations you choose, all 9 of them are designed to help build muscle and strength using nothing but your bodyweight.

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For more tips on how to get the best body possible, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.

Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

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The twisting push-up is the real prison yard push-up… gotta check ur blind spots! 😂

superspeeder

This format is terrific. Short, clear, and straight to the point. Thank you.

somersby

How can there be 3 of him? Must be black magic 😮

sonupuppy

Lots of information in a tight package. I like it.

DMoss

Nice done, Jeff. You're Top Tier...#1.

georgewilkie

I need more of this. Simple act to show each workout effect on muscle with coffee shop music at sunday morning

haiqalhalcyonic

Thanks to athlene X he has been helping me build muscle for a while thank you

Nic-ie

I dunno that last Jeff seems a little sus 🤔

Youhopper

What do you think about Tyson push-ups?

kpz

Pike pushups are such a sleeper workout. So many lazy people could get so shredded off of so many easy workouts

ULTRAVISTA.

Which one is for bodyweight face pulls replacement

joanb.

Yes more calisthenic exercise breakdowns!!

PEZ

0.22 - Elbows flaring while doing Pike Push ups ! Any specific reason for that ? Isn't it supposed to be tucked to prevent unwanted stress on the shoulder joint ?

rebelwithadream