Push-ups are popular body resistance exercises used in military training, fitness testing and circuit workouts. Exercises to improve push-ups target the muscles that stabilize and assist the body during them, including the deltoids, latissimus dorsi, rectus abdominis and triceps. By strengthening these areas, you will be able to improve your form and do push-ups more efficiently.
Military Press
The military press is a popular bodybuilding exercise performed with a barbell or dumbbells. It works the anterior deltoids on the front of the shoulders and the upper pectoral muscles of the chest. The anterior delts need to be strong to perform quality push-ups. Stand with your feet slightly wider than shoulder-width apart and hold the bar at upper chest height with your hands shoulder-width apart. Take a big inhale and exhale as you push the bar straight above your head. Slowly lower it to the starting point and repeat.
Pull-ups
Whenever you want to improve strength in one muscle, work the opposing muscle as well. By doing pull-ups, you will strengthen the latissimus dorsi and the rhomboids in the upper back, allowing you to perform more push-up repetitions. To do a conventional pull-up, hang from a bar with your hands slightly wider than shoulder-width. Pull yourself up and lower yourself down by contracting your back muscles and bending your elbows. As an added bonus, the pull-up also targets the upper chest. When pulling yourself up, try to get your chin to the bar. To get maximum muscle recruitment, perform variations with your palms close together, wide apart and in a reverse grip.
Dips
Dips target the triceps muscles on the back of the upper arms--every time your elbow goes from a bent to straight position, these muscles are working. Even though push-ups work the triceps, perform dips to isolate them. Line up two benches parallel to each other and slightly wider apart than leg-length. Stand between the benches, bend down and place your hands shoulder-width on one and your heels up on the other. With your butt slightly in front of the bench, lower and lift your body by bending and straightening your arms. When you lower yourself down, stop when your upper arms parallel the floor. Increase resistance by having a partner place one or more weight plates on your thighs.
Mountain Climbers
The starting point of a push-up is called a plank position, where your arms are fully extended, back is straight and feet are together behind you. Mountain climbers are performed from this position, and not only do these improve your core strength, they also improve muscular endurance needed for high reps of push-ups. From the plank position, quickly shift your feet back and forth under your body like you were running in place.
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