How to Build Muscle Using Push-up Exercises

To maximize the benefits of your push-ups, first ensure you're maintaining proper form. Then, perform as many push-ups as you can. As you become more comfortable, challenge yourself by increasing the number of repetitions. This will help you build muscle. You can further challenge yourself by adding extra weight and changing your push-up style.

Ensure your posture is correct. When performing the push-up motion, your lower back should remain straight, meaning it shouldn't sag or curve, and your feet should be shoulder-width apart. Your elbows should be close to your body, about 20 to 40 degrees relative to your torso. As you lower your body, make sure your chest comes as close to the floor as possible.

• Engage your core, legs, and glutes to prevent your back from arching or sagging.
• Avoid letting your hips touch the ground. Your hips should remain in line with your shoulders.

Practice proper breathing. While performing push-ups, make sure to inhale as you lower your body and exhale when pushing yourself up.

• If you find it difficult to remember your breathing, try counting out loud as you do push-ups. Speaking forces you to breathe while performing the exercise.

Start with easier exercises. Begin by doing a number of push-ups that feel comfortable for you. This is considered one set. Then, perform two more sets. Ensure you rest for at least 60 seconds between each set. Practice this routine three to four times a week, or daily, until you no longer feel it’s a struggle.

• For instance, if you can only manage seven full push-ups, start by doing three sets of seven push-ups daily until it feels easier.

Increase the number of push-ups. Once you can easily perform your usual number of push-ups, add three to five more. Increasing the number of push-ups will challenge your muscles, helping you build more strength.

Stick to your routine. Make sure to keep up with your regular routine. If it’s hard to stay consistent, find a workout buddy or hire a personal trainer to help you maintain intensity as you strive to meet your goals.

• For example, if you’ve been doing push-ups three days a week, don’t drop it to just two days a week.
• Depending on the intensity of your push-up routine, you could start seeing results in one to two months.

Wear a weighted vest. A weighted vest is a great way to add extra resistance to your push-up routine, helping to further develop your muscles. Tighten the vest to a comfortable level to prevent it from sagging and restricting your movement. Then, continue with your regular push-ups.

• You can buy a weighted vest at a local sports store.

Use a fitness backpack. This is another excellent way to add resistance, an alternative to wearing a weighted vest. Fill the backpack with books, rice bags, or other heavy items until it weighs no more than 20% of your body weight. Then, perform your regular push-ups.

• For example, if you weigh 60 kg, your backpack should weigh a maximum of 12 kg.
• It’s important to keep the weight of the backpack within 20% of your body weight to avoid overloading your spine, shoulders, and elbows.

Have a friend apply pressure to your back. While performing your regular push-ups, ask a friend to place their hands on your upper back. Tell them to apply pressure as you push yourself up during each push-up.

• Make sure your friend applies a steady amount of pressure each time you push up.

Incline push-ups. This variation involves raising your feet. Start by elevating your feet about 25 to 30 cm off the ground. Then perform your push-ups as usual.

• You can use a stack of books or a step to raise your feet.
• The higher you elevate your feet, the more challenging the push-ups will become.

One-legged push-ups. Start in a standard push-up position. Ensure your back is straight, feet shoulder-width apart, and elbows are tucked into your sides. Then, lift one leg and perform the push-up as you normally would.

• Perform as many push-ups as you are comfortable with, then repeat the exercise, raising the other leg.

Try diamond push-ups. Place your hands on the floor in front of your chest. Press your thumbs and fingers together to form a diamond shape. Keep your back and legs straight. Then, perform the usual push-up movement.

• Diamond push-ups are excellent for strengthening your triceps.

Try one-arm push-ups. For this variation, spread your feet wider than shoulder-width. Place one hand near the center of your chest, and the other hand behind your back. Lower yourself and push back up. Be sure to keep your elbow close to your body as you perform the push-up.

• If one-arm push-ups are difficult, start by doing regular push-ups with your hands close together, similar to the diamond push-up style. This will help you progress gradually from two-handed push-ups to the more challenging one-arm push-ups.

Try plyometric push-ups (a muscle-shocking training method). Begin in the standard push-up position. Lower yourself to the floor as usual and then explosively push up as quickly and forcefully as possible, making your hands leave the ground. Return to the starting position and repeat.

• Challenge yourself by clapping your hands while they are in mid-air between push-ups.

• Stay hydrated by drinking water between sets.
• Do push-ups during rest periods; for example, during TV commercials, before your shower, or during your lunch break.