Push-ups are one of the most versatile upper body exercises you can do and they require absolutely no equipment. The key to their versatility is understanding the different types of push-ups that allow you to target every muscle with this popular bodyweight exercise. In this video I'm going to show you 18 different push-up variations that will allow you to target your chest, quads, shoulders, back, triceps, abs, and even your legs. We'll obviously start off by targeting your chest. The push-up is probably best known for its ability to help you build a bigger chest especially when working out at home. You can increase the stimulation of your chest by doing what I'm showing you. First, instead of trying to push your own body off the ground I want you to think about squeezing your body away from the ground. The best way to do this is to apply force to your hands which will increase isometric adduction in your arms. This increases activation and recruitment in your pectoral muscles. You can also perform something called the rotating push-up. This uses relative adduction which also helps increase pectoral activation and get better results over time. We can also influence the amount of shoulder work we get from the push-up. Here you want to move your hands towards your waist. This will immediately shift the majority of the workload to the front delts instead of the chest. Obviously changing the angle of your body will also have an impact on the amount of work done by the shoulders. The arrow or headstand variation of the push-up is meant to place a heavy load on the delts. Even the middle delt variation can be achieved by stimulating the action of a lateral raise without the need for a dumbbell. The interesting thing is that not only the triceps, chest and shoulders can be influenced with a correct push-up variation. You can also engage muscle groups that are not typically engaged in this popular bodyweight exercise. The best example of this is with the pulldown and sliding push-up. Here you're recreating one of the best back and lat exercises, the straight-arm lat pulldown, and adding a pushup at the end of each rep. Here you lie down on a slippery floor such as a tile or wood floor. You pull your body across the floor by adducting your elbows out to the sides. At the top of the pulldown, you execute a pushup and then gently slide your body back until you get a great stretch in your lats. Another more direct back exercise, called the widowmaker back, can be performed to work more than just your lats. The upper back muscles, including the rhomboids, upper traps, and rear delts, will be heavily worked by this amazing posterior chain pushup version. Finally, it's not possible to train your legs with a pushup, but one particular variation may be the best form of pushup you can do. This is the glute and hamstring pushup. Here you eccentrically contract your glutes and hamstrings to lower yourself towards the floor and use the push to return to the top halfway up, at which point your glutes and hamstrings can contract to return you to the top. The quads can also be engaged with a more conditioning based exercise called the rolling squat push-up, or something more targeted to their primary action of extending the legs under load, with the TKE push-up. The fact is that this exercise can be more than just a great exercise for the chest, triceps and shoulders. Try some of these variations and see how much muscle growth you can get out of your body with just one movement. If you are looking for a comprehensive, step-by-step home workout program that requires no equipment, be sure to visit athleanx.com via the link below and check out our ATHLEAN XERO program. For more push up variations and home exercises to build upper body muscles and a bigger chest, be sure to subscribe to our YouTube channel via the link below and turn on notifications so you never miss a new video when it's posted. Build Muscle in 90 Days - http://athleanx.com/x/more-muscle-in-90-days Subscribe to this channel here - /athleanx