There are so many different ways to develop muscles by doing push-ups. Each variation of push-ups will work a different muscle group or combine different muscle groups. To add resistance, wear a weighted vest, use resistance bands, or have someone sit on your back.
The Ultimate Push-up Workout
Step 1
Do 10 regular push-ups to work your biceps and chest muscles. These are performed by getting in the push-up position with hands shoulder-width apart and fingers facing forward.
Step 2
Do 10 tricep push-ups. Assume the push-up position with hands shoulder-width apart and your right fingers facing the right and your left fingers facing the left.
Step 3
Do 10 wide-armed push-ups to work the upper back. Assume the push-up position with hands spread extra wide.
Step 4
Do 10 triangle push-ups. Because these push-ups require balance and stability, you are working your core (abdominals, pelvic muscles, obliques) along with your triceps and chest. Assume the push-up position and place hands close together to form a triangle with your thumbs and forefingers.
Step 5
Repeat each step two more times.
Try With Any Push-up
Step 1
Perform any push-up with knees on the ground. This position is particularly popular among those with little upper body strength.
Step 2
Standing push-ups are done by placing your hands against the wall. Walk your feet about 2 to 3 feet away from the wall to do the push-ups.
Step 3
Decline push-ups are done by placing your hands on the ground and your legs on a bench or chair. Your feet should be higher than your shoulders.
Step 4
Try using a balance ball. Place your hands on the ball, feet on the floor, and perform a push-up. You can also perform decline push-ups with a ball by placing your feet on the ball and your hands on the floor.
Tips and Warnings
- Invest in a weight vest to increase muscle mass. You can control the amount of weight added without sacrificing your form. Always keep the abs pulled in and tight when performing a push-up.
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