The push-up is a body-weight exercise that requires nothing but floor space. This exercise by itself builds upper-body muscle, but they can be difficult if you have never done them before. The main muscle group involved with push-ups are the pectorals, or chest muscles, but there are supporting muscles called stabilizers that also get worked. By gaining muscle in these areas, you will be able to do push-ups more efficiently.
Step 1
Lie on a weight bench and do bench presses. Bench presses build your chest muscles which are the primary movers involved with a push-up. Lift the barbell from the supports and hold it straight above you with your hands wider than shoulders-width apart. Lower the bar down slowly until it lightly touches your chest, push it back up and repeat.
Step 2
Perform triceps dips to work the large muscles on the back of the upper arms. The triceps get called into play when you push your body up from the low position of a push-up.
Use a weight bench to do dips. Stand with your back to the bench, bend down and grasp the edge with your hands shoulders-width apart. Walk your feet forward until your legs are straight and place your heels on the floor. Lower your body down by bending your elbows and stop when your upper arms are parallel to the floor. Push back up until your arms are just short of locking out and repeat. Have a training partner place a weight plate or dumbbell on your thighs to increase the resistance.
Step 3
Sit on a workout chair to do dumbbell shoulder presses for the anterior deltoids. The anterior delts are found on the front of the shoulders and they get activated when you do a push-up. Hold the dumbbells above your shoulders with your palms facing forward and push them straight above your head and toward each other. Stop when they are an inch apart, slowly lower them back down and repeat.
Step 4
Strengthen your abdominals with weighted crunches. When you do push-ups, you have to actively contract your abs to generate power and maintain a straight spine.
Lie on a stability ball with your head and shoulders slightly lifted and hold a weight plate or medicine ball behind your head at a slight angle. Move your torso forward and squeeze your abs forcefully. Lower yourself back down and repeat.
Tips and Warnings
- Perform four to five sets of 10 to 12 reps of your exercises and work out every three days.
Things You'll Need
- Bench
- Barbell
- Workout chair
- Dumbbells
Member Comments