Pushups are among the best all-purpose strengthening exercises you can do for your upper body. They can be done as warmups to your regular workout or as exercises to give your chest and arms a final blast at the end of your workout. While they are primarily a chest exercise, pushups can help make your arms bigger, particularly because they work the triceps so hard. And doing standard pushups and a variety of other styles can give your chest and arms an even bigger boost.
Targeted Muscle Groups
Pushups work your chest muscles, known as the pectoralis major and pectoralis minor, as well as your deltoid muscles in the shoulders and your triceps. But pushups also involve other muscle groups, such as your abs, hip flexors, lower back, serratus and rotator cuff, all working to keep your body straight and in alignment as you rise up and down with every repetition.
Building Bigger Arms
Doing curls and chinups will tone and build up your biceps, but if you want your overall arm size to increase, add triceps exercises. Pushups naturally work your triceps, but to isolate the muscles in back of the upper arm, bring your hands closer together, less than shoulder-width apart, and do closed-grip pushups. Do 10 or 20 pushups with each set and at least three sets per day. Once 20 become easy, move up to 25 to 30 repetitions per set.
Women and Pushups
Women who fear getting big arms from pushups and weight training should remember that testosterone is largely responsible for developing large muscles. And because women have about 20 times less testosterone as men, unless steroid supplements are involved, pushups are not going to make a woman's arms big. An exercise program that includes pushups, however, can help a woman's arms and upper body look toned and athletic.
Variable Arm-Width Pushup
In addition to closed grip pushups, there are several varieties of pushups that work your shoulders, arms and chest. The variable arm-width pushup, for example, starts with your hands in a close-grip position, forming a triangle on the floor with your thumbs and forefingers. Slowly lower yourself and pause for a moment before extending your arms fully. Move your hands to standard pushup position, about shoulder-width apart, and then do another slow pushup and extension. Then move your hands out wider and do a slow pushup that should make you feel the pull in your pecs. Rise and work your way backward, with a standard and then a close-grip pushup. This approach helps work your chest, arm and shoulder muscles from different angles for an enhanced workout.
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