One of the most beneficial exercises you can do with your own body weight is push-ups. They can help you develop significant muscle mass in your chest, shoulders, and triceps if performed frequently, with proper technique, and with high repetitions. However, push-ups may seem quite difficult if you are a newbie. You kneel on the ground, attempt to push yourself up, and nothing occurs. It's possible that you just handle one rep before your arms break. Try specific exercises to help you push your limits for push-ups if you are having trouble!

Don't give up if you haven't been able to do push-ups. Perhaps the actual problem is that your upper body isn't strong enough to do push-ups in the first place. Before you can perform push-ups correctly and raise your rep count, you must first strengthen your chest, shoulders, and arms. Therefore, begin with exercises that enhance your push-up technique. These focused actions will help you develop the strength, balance, and endurance necessary to not only perform push-ups but also improve at them every day.

Exercises to improve push-ups

Here are 10 best exercises to improve your push ups, suggested by fitness expert Bhavna Harchandrai:

1. Wall push-ups

It can help build upper body and core strength. To perform it, stand facing a wall, hands shoulder-width apart, and perform push-ups against the wall.

2. Incline push-ups

This exercise strengthens the chest, shoulders, and triceps. It is easier than full push-ups but more challenging than wall push-ups. To perform it, place your hands on an elevated surface (like a bench, table, or box), keep your body in a straight line, and perform push-ups.

3. Diamond wall push-ups

It intensely targets the triceps and inner chest, helping to improve the arm strength necessary for a full push-up lockout. To do it, perform wall push-ups with your hands forming a diamond shape (thumbs and index fingers touching).

4. Knee push-ups

When practiced regularly, this exercise can build strength in the chest, arms, and core. Start in a push-up position but with your knees on the ground, maintaining a straight line from head to knees.

5. Negative push-ups

It builds strength and improves muscle control and endurance. When done regularly, it can improve push-ups. To perform it, lower yourself slowly from the top of a push-up (plank) to the ground in 5–10 seconds, then reset.

6. High plank holds

It helps develop full-body stability and awareness and is a great exercise to correct posture. To perform it, hold a high plank position (arms extended, body straight) for 30–60 seconds.

7. Scapular push-ups

It improves shoulder blade control and helps build the upper back, enhancing push-up stability. To do it, get into a high plank position and retract (pinch) and protract (spread) your shoulder blades without bending your elbows.

8. Dumbbell chest press

It builds pushing strength, critical for upper body development. To perform it, lie on a bench or the floor and press dumbbells from your chest upward, then lower them under control.

9. Tricep dips on bench/chair

It isolates the triceps, a key muscle in push-ups. It can also build arm definition and endurance. To perform it, sit on a sturdy bench, slide off with your hands supporting you behind, and lower and lift your body using your triceps.

10. Front dumbbell raises

It strengthens the front shoulders and supports pressing movements. To perform it, stand holding dumbbells at your sides, raise them straight in front of you to shoulder level, then lower slowly.

How to do push-ups?

Although they may appear easy, push-ups can be quite challenging if you are not used to them. It's crucial to utilize the correct technique while doing them in order to prevent injuries and achieve the best outcomes. Thus, in order to execute a correct push-up, adhere to these seven straightforward instructions:

Begin in a high plank position with your hands a little bit wider than shoulder-width apart.

Ensure that your body is aligned from your head to your heels.

Maintain your body's stability and prevent drooping or arching your back by engaging your core and glutes.

As you bend your elbows and bring your chest closer to the ground, take a big breath, going as far as you can without making contact with the floor.

Take a moment to pause, then use your palms to push yourself back up to the beginning position. As you rise, exhale.

Maintain a neutral neck posture and avoid locking your elbows.

Do 3 sets of 12-15 repetitions.

Why should you do push-ups every day?

One of the greatest full-body exercises is the push-up, which requires no equipment and engages numerous muscle groups simultaneously! When performed correctly, it mainly works your chest, shoulders, triceps, and core, as well as your back and legs. The International Journal of Fitness states that push-ups help increase upper body strength, develop muscle, and improve balance and posture.

Regular push-ups can also aid in calorie burning and increase metabolism, making them useful for weight reduction. They also enhance functional fitness, which means that you will feel more physically capable of performing routine activities like bending, standing, lifting, and so on.

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