10 Pushup Variations to Build Muscle (AT HOME)

These are 10 of the best pushup variations to Build Muscle FAST at home. The push-up exercises in this video are great for all levels beginners to advanced. A full push up workout to build the chest, shoulders, and triceps is provided as well.

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The pushup is by far one of the best exercises at developing the chest, shoulders, and triceps. Even though its been around for well over a hundred years and even though it requires only your bodyweight, the pushup continues to be one of the most effective bodyweight exercises of all time. When performed correctly It primarily targets your upper body, and your core and your legs also contract to stabilize your body throughout the movement making it very effective at developing overall fitness. Now Almost everyone has done pushups at least at one point in their lives, but most people don't know that there are many different ways that you can perform pushups to target and develop specific parts of your upper body like your chest, shoulders, and triceps. That's why in today's video I want to give you 11 of the best pushup variations that you can use to get stronger and build muscle without any equipment. 
And the first variation that I want to start with is the dead-stop pushup. So to begin you're going to lie down flat on the ground with your elbows bent and your hands planted on the floor about even with your shoulders. From there you're going to lift your hands off the floor and pull your elbows back towards the ceiling while squeezing your shoulder blades together. Pause and squeeze for a second. Then bring your hands back down to the floor, tighten your abs, your quads, and your glutes, and push yourself up until your arms are locked out. Then slowly lower yourself down all the way to the floor, lift your arms up off the floor, pull your elbows back, and squeeze your shoulder blades together, and repeat for reps. Now, this variation is really awesome because, in addition to the chest, shoulders, and triceps, it also targets your upper back every time you lift your hands off the floor and pull your elbows back. The other benefit of lowering yourself all the way to a dead stop on the ground is that you eliminate the help of something known as the stretch reflex. Basically, any time that you slowly lower yourself down whether it's sitting into a squat or going down for a pushup your muscles have sensor organs that feel that stretch happening and they get loaded up to spring back with force. Imagine a rubber band being stretched and then released, it'll of course contract with a lot of force. However, by lowering yourself all the way to the ground and relaxing for a second you take away that stretch reflex making each push up more challenging. 
Next, we have one that many of you may not know about...the archer pushup. This exercise allows you to put more of your body weight on one side, so it's harder than a regular pushup but easier than a one-arm pushup. You'll start in a pushup position with your hands wider than a regular pushup, your arms should be locked out and your body should be straight. The goal is to have the back of your head, your tailbone, and your heels in a relatively straight line. This is something that you should remember when doing most of these pushup variations. You don't want to allow your hips to sink down or drive up unless the exercise specifically calls for you to do that. So from your starting wide pushup position, you're going to bend one elbow and lower yourself to that same side, while straightening out your other elbow. Then press back up, bringing your body back in the middle of both arms in your original starting position. Then repeat the same thing on the other side and go back and forth for reps.  

Another great variation is the spiderman crawl pushup. For this one, you'll begin by getting into a regular pushup starting position and then you're going to lift your left hand up and plant it in front of your other hand. At the same time, you're going to bring your right knee up to your right elbow as you lower yourself down for a pushup. Then while staying low to the ground you'll alternate and repeat the same motion on the other side, where you'll now take your right-hand plant it in front of your left hand, as you bring your left knee to your left elbow and perform a pushup. Then after taking two steps forward you're going to go in reverse by taking two steps back. You'll do this by leading with your left foot and following the same motion backward. Then just repeat two forward and two backward back and forth. This exercise may feel a little challenging as far as getting the coordination down at first but I promise after a few reps it'll feel a lot more natural. 

Next, we have a simple but very effective exercise that allows you to target the chest more, the wide-grip pushup...

Видео 10 Pushup Variations to Build Muscle (AT HOME) канала Gravity Transformation - Fat Loss Experts