Pushups are a chest exercise, but all pushup variations work the arms. Some types of pushups work the arm muscles more than others. Even if your arms are not that strong, you can still do pushups on your knees, or on an incline. By putting just your hands on top of a bench instead of on the floor shifts more weight onto the lower body while still using some arm strength. Complete two sets of 20 to 40 repetitions per exercise.
Diamond Pushup
The diamond pushup is the perfect pushup to target the backs of your arms. It emphasizes the triceps muscles that run from the shoulder to the elbow. The diamond hand position characterizes a diamond pushup. To do this exercise, start on all fours with your arms and thighs perpendicular to the floor. Walk your hands forward and lower your hips until your back and thighs form an unbroken line with your arms straight. Touch the tips of your index fingers together so your fingers point diagonally inwards and touch your thumbs together too. Cross your ankles. This is the starting position. Bend your elbows diagonally backwards as you bring your chest to the floor and then push your arms straight. You should feel the triceps working as you push up.
If you cannot complete 20 pushups on your knees, try placing your hands on a bench, chair or aerobic step.
Inside Pushup
The inside pushup is the perfect pushup for working your biceps. It also tones your upper back. To perform an inside pushup, begin in the same position as the diamond pushup, except with your fingers pointing straight ahead with the hands parallel to each other. The hands are two to three inches narrower on each side than shoulder-width apart. Bend your elbows backwards so that they are alongside your torso as you lower your chest to the floor and squeeze your shoulder blades together. Push your arms straight again to lift your chest.
If you cannot complete 20 pushups on your knees, place your hands on a bench, chair or aerobic step.
Standard Pushup
A standard pushup is perfect if you want to sculpt your arms and shoulders. The exercise may use the chest as a primary muscle group, but the triceps, front shoulder and middle shoulder muscles get an even amount of work too. To perform this pushup, place your hands shoulder-width apart on the floor and either step your feet back to support your weight on your toes. Bend your elbows out to the sides as you lower your chest to the floor and then push your body back up to the starting position. Maintain a straight spine throughout the exercise.
If you cannot complete 20 pushups on your toes, drop to your knees or place your hands on an aerobic step.
Single-arm Medicine Ball Pushup
The single-arm medicine ball pushup lets you emphasize one arm at a time without having to lift all your weight with one arm. It also works your abdominals because of the difficulty of maintaining correct form with one hand on a medicine ball. To begin, assume the same starting position as a standard pushup with a medicine ball under one hand. Keep your hips and shoulders level as your bend your elbows out to the sides and lower your body. Press your body up again while still keeping the same alignment in your back and waist. Do an equal number of pushups with the ball under each hand.
Do these pushups on your knees if you cannot do 20 reps on your toes or skip this exercise if you are a beginner.
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