Push-ups are body weight exercises known to work the pectorals, which are found in the chest. It is true that the pecs are the primary movers during a push-up, but there are multiple other muscles involved as well. These contract to stabilize the body and help generate power. Focus your attention on making these muscles stronger to get better at push-ups with a regimen that uses both body weight and free-weight exercises.
Step 1
Grab a set of dumbbells to do shoulder presses, which work the anterior deltoids. These muscles are found on the front of the shoulders and they help stabilize the shoulder joint during push-ups. Stand with your feet shoulders-width apart and hold the dumbbells right above your shoulders with your palms facing forward.
Step 2
Push the weights above your head and toward each other until they are an inch apart. Lower them back down and repeat for 10 to 12 repetitions. Keep your core tight and back straight throughout.
Step 3
Reach up and grab a pull-up bar to work your latissimus dorsi muscles. The lats are opposite the pecs and they help stabilize the upper body when doing push-ups. Pull-ups also work the delts and upper chest to increase strength in these areas as well.
Step 4
Position your hands slightly wider than shoulder-width apart on the bar. Pull yourself up in one steady motion and lower yourself down until your arms are fully extended. Repeat 10 to 12 times.
Step 5
Stand in front of a bench to do dips for your triceps. The triceps are on the back of the upper arms and they get activated when you extend your arms. This takes place when you push yourself off the floor.
Step 6
Bend down in front of the bench and place your hands shoulders-width apart on the edge. Move your feet out in front of you and place them flat on the floor.
Step 7
Lower yourself down by bending your elbows. Stop when your upper arms parallel the floor, push back up and repeat for 10 to 12 repetitions.
Step 8
Execute a set of squats for your quadriceps. The quads are on the front of the thighs and they contract forcefully during the lowering and lifting phase of a push-up. Stand with your feet slightly wider than shoulders-width apart and hold dumbbells at your sides.
Step 9
Lower yourself down by bending your knees. Stop when your thighs parallel the floor, stand back up and repeat 10 to 12 times. Do not let your knees go past your toes when lowering yourself down.
Step 10
Lie on your stomach to do a locust pose for your lower back muscles. The lower back muscles, known as the erector spinae, contract forcefully to keep your spine stable throughout a set of push-ups. Place your legs together behind your body and your arms at your sides with your palms facing up.
Step 11
Lift your chest, legs and arms off the floor as high as possible and arch your back. Balance on your pelvis and lower belly for 20 to 30 seconds and slowly lower yourself down.
Step 12
Place your forearms flat on the floor and feet together behind your body for upside-down crunches for your abs, which are important to help maintain straight postural alignment and generate force in push-ups.
Step 13
Raise your hips up to form a straight line from your shoulders to your heels. This is your starting point. Tuck your pelvis under your body as you slightly raise your buttocks in the air and squeeze your abs. Hold for a full second, slowly lower yourself back to the starting point and repeat 10 to 12 times.
Tips and Warnings
- Perform three or four sets of your exercises and work out three days a week on alternating days. Gradually increase your reps as you adapt to the exercises. Get to a point where you can do 15 of more. This will increase your muscular endurance and in turn, allow you to perform more push-ups.
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