Push-ups are a type of exercise that do not require the use of gym equipment. Fitness experts refer to the push-up as a universal exercise because it works several muscle groups at once and can be modified to target specific muscle groups. Biceps are muscles that run from the inside of the upper arm from the elbow to shoulder. While push-ups fully engage your arm muscles, it's actually the triceps --- the muscles on the back of the upper arm --- that benefit most.
Traditional Push-Up
A traditional push-up is done by placing your palms flat on the floor, directly below your shoulders. Keep your back straight and abdominal muscles rigid. As you push up off the floor, you should be using your arms, rather than your wrists, to lift your body. According to fitness expert Kyle Brown, push-ups target muscle groups in the upper body including your chest, arms, shoulders and abdomen.
Modified Push-Ups
By modifying your position, you can work different muscle groups. Changing the placement of your hands can build and tone muscle around your shoulders, in your back and biceps, exercise expert Ellen Barrett writes for the myLifetime website --- muscles that do not directly benefit from a traditional push-up.
Biceps Push-Up
An inside push-up requires you to place your hands on the floor about 3 inches apart. As you lift your body off the floor, you should feel tension in the front of your upper arms, where your biceps are located. Work up to two sets of 20 to 40 inside push-ups.
Tone Biceps
Biceps are responsible for rotating your forearm and flexing the elbow. Exercises that require "pulling" are best for toning and building biceps. One exercise designed specifically for toning biceps is the biceps curl. To do a biceps curl, hug your arms close to your body and curl your arms up toward your chest while holding weights or a barbell, the Mayo Clinic instructs. Keep your wrists rigid. As you lift, you should feel the tension in the muscles on the inside of your upper arms.
Burn Fat
While doing push-ups every day can tone your muscles and build strength, they won't burn fat. If you have flabby arms and are overweight, it's best to incorporate an aerobic exercise into your routine. The best way to burn fat is to burn calories. Doing push-ups, however, will tone your underlying muscles.
Warning
Consult your doctor before beginning any new exercise regimen.
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