Push-ups are commonly thought of as an exercise for the pectoral muscles of your chest, but push-ups can be done in many different ways to emphasize the muscles of your arms and shoulders. Regular push-ups will work your arms, but inside push-ups and diamond push-ups are better exercises to build arm muscles because they target your biceps and triceps. It is recommended to do both inside and diamond push-ups three days a week to tone the arms.
Inside Push-Ups
Step 1
Place your hands shoulder-width apart on the floor. Drop to your knees or support yourself on your toes. Bring your right hand in 3 inches toward your left hand. Bring your left hand in 3 inches toward your right hand to do inside push-ups. Inside push-ups will strengthen your biceps, according to an article entitled "Fight Flabby Arms" on My Life Time.
Step 2
Straighten your spine and tuck your hips. Your torso should be parallel to the floor with your arms perpendicular to your shoulders. Squeeze your abs to stabilize your torso.
Step 3
Rotate your elbows so that they are pointing toward your feet. Bend your arms and lower yourself toward the floor. Keep your elbows pointing backward so they brush your sides as you go down.
Step 4
Press your arms straight again and raise your body up again. Do 20 to 40 push-ups, rest for a minute, and then do a second set.
Diamond Push-Ups
Step 1
Do diamond push-ups to work the triceps brachii, more commonly shortened to the triceps, recommend the experts at the Sports Injury Clinic. Place your hands on the floor in a diamond shape with your index fingers and thumbs touching. Both palms should be turned at 45 degree angles toward each other.
Step 2
Hold yourself on your toes or drop to your knees. Position your chest over your hands. Flatten your back and tuck your hips.
Step 3
Bend your elbows allowing them to go out at 45 degree angles in the same direction your hands are positioned. Lower your chest to a few inches from the floor.
Step 4
Straighten your arms and push yourself back up to do one rep. Do two sets of 20 to 40 reps.
Tips and Warnings
- Doing push-ups on your knees is a good way to start if you haven't done push-ups before because it requires your arms to lift less weight. Eventually though, push-ups on your knees will become easy, as will push-ups on your toes. Keep push-ups challenging by placing your hands on a medicine ball, recommend the experts Sport Injury Clinic. Use a ball for each hand for inside push-ups and place both hands on one ball for diamond push-ups.
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