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How to Get Bigger Arms With Push-Ups

author image Sarka-Jonae Miller
Sarka-Jonae Miller has been a freelance writer and editor since 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor. She graduated cum laude from Syracuse University.
How to Get Bigger Arms With Push-Ups
A man doing a push up in a fitness center. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Pushups are commonly thought of as an exercise for the pectoral muscles of your chest, but this exercise can be done in many different ways to emphasize the muscles of your arms and shoulders. Regular pushups will work your arms, but inside pushups and diamond push-ups are better exercises to build arm muscles because they target your biceps and triceps. Perform both inside and diamond pushups three days a week to tone the arms.

Inside Pushups

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 pushups. Inside pushups will strengthen your biceps.

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.

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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 Pushups

Step 1

Do diamond pushups to work the triceps brachii, more commonly shortened to the triceps. 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.

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