Choose Your Push-Up Variation (WISELY!)

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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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).