Push ups might be one of the most well-known exercises, but they’re also one of the most challenging, especially for beginners. Perfecting your push ups requires a combination of strength, endurance, and proper technique. Thankfully, there are specific exercises you can incorporate into your workout routine to improve your push up performance and build strength.
This article will guide you through the best exercises to improve push ups so you can gradually build strength and confidence, whether you’re just starting or looking to refine your form.
Why Focus on Strengthening Push Ups?
Push ups are a fantastic compound exercise targeting the chest, shoulders, arms, and core muscles. Beyond building muscle strength, they enhance endurance, improve posture, and train you to move your body in coordination. By mastering push ups, you’re laying a foundation for other bodyweight exercises and overall functional fitness.
But here’s the truth: they can be hard if you don’t have sufficient upper body strength or the proper technique. The exercises outlined below focus on building strength in key muscle groups, improving endurance, and developing the stability needed to execute push ups efficiently.
8 Exercises to Improve Push Ups
1. Wall Push Ups
Wall push ups are a beginner-friendly variation of push ups that allow you to start building upper body strength with reduced resistance.
- How to do it:
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- Stand facing a wall at arm’s length.
- Place your palms on the wall at shoulder height and shoulder-width apart.
- Bend your elbows and lean toward the wall until your chest almost touches.
- Push yourself back to the starting position.
- Benefits:
This exercise focuses on arm, chest, and shoulder strength while being gentle on the wrists.
2. Incline Push Ups
Similar to wall push ups, incline push ups reduce the load on your upper body and allow for better control of your form.
- How to do it:
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- Position your hands on a sturdy elevated surface (like a chair, bench, or low table).
- Keep your body in a straight line, engaging your core.
- Lower your chest to the surface and press back up.
- Benefits:
By decreasing body weight resistance, incline push ups allow you to practice proper form while building strength in your chest, shoulders, and triceps.
3. Knee Push Ups
This is a step closer to regular push ups, where you’ll begin to work your muscles with more resistance.
- How to do it:
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- Get into a push up position, but keep your knees on the floor.
- Engage your core, keeping a straight line from your head to your knees.
- Lower your chest toward the ground, then press back up.
- Benefits:
Knee push ups engage the same muscles as standard push ups but reduce the weight you’re lifting.
4. Plank Holds
Push ups require a strong core, and planks are one of the best core-building exercises.
- How to do it:
-
- Get into a forearm or high plank position.
- Keep your body straight from head to toe, with your hands or forearms pressed into the floor.
- Hold this position for 20–60 seconds.
- Benefits:
Builds core stability and endurance, which are essential for maintaining proper push up form.
5. Negative Push Ups
Negative push ups help you train the lowering (eccentric) phase of the push up.
- How to do it:
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- Start in a standard push up position.
- Slowly lower your body to the ground over 3–5 seconds.
- Rest at the bottom and reset to the starting position.
- Benefits:
Focuses on strengthening the muscles used during push ups, especially the chest and triceps.
6. Chest Press with Dumbbells
If you have access to weights, chest presses are an excellent way to build the strength needed for push ups.
- How to do it:
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- Lie flat on your back (on a bench or mat) holding a dumbbell in each hand.
- Push the weights straight up, then slowly lower back down to shoulder level.
- Benefits:
Strengthens the chest, shoulders, and triceps with more controlled resistance.
7. Tricep Dips
Tricep dips help build strength in your triceps, which are heavily involved in push ups.
- How to do it:
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- Sit on a sturdy surface, like a bench or step, with your hands gripping the edge by your sides.
- Slide forward and lower your body by bending your elbows.
- Press back up to the starting position.
- Benefits:
Strengthens triceps, shoulders, and chest, which are key push up muscles.
8. Shoulder Taps
Push ups require shoulder and core stability, which shoulder taps help you develop.
- How to do it:
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- Get into a high plank position.
- While keeping your hips level, lift one hand and tap the opposite shoulder.
- Alternate sides.
- Benefits:
Builds shoulder stability and core strength while enhancing balance.
Additional Tips for Improving Push Ups
- Focus on Form: Keep your body in a straight line throughout the motion. Avoid sagging hips or rounded shoulders.
- Work on Mobility: Tight shoulders and wrists can make push ups harder. Incorporate stretches like dynamic arm swings and wrist circles to loosen up.
- Consistency is Key: Perform these exercises 2–3 times a week. Gradual progression will help you develop strength and coordination over time.
- Progress Gradually: Start with variations like wall push ups and knee push ups, then transition to full push ups once you build strength.
The Benefits of Improving Push Ups
- Improved upper body and core strength.
- Enhanced functional fitness for daily activities.
- Increased confidence to progress to advanced exercises, like burpees or bench presses.
Final Thoughts
Improving your push up game takes commitment, but it’s worth the effort. By incorporating these strengthening exercises into your routine, you’ll see real progress in no time. Start where you’re comfortable and gradually challenge yourself as you build strength and stamina.
Looking for more beginner-friendly fitness tips or guidance? Reach out to a coach or trainer who can help tailor a program to your needs!
