Forget weights — this is one of the best ways to build your arm muscles

(Image credit: Shutterstock)

Whether yous're fugitive the gym right now, or just looking for ways to heave your arm strength from dwelling house, learning how to practise a push-up correctly can make all the difference to your abode workout routine.

Although strong artillery are often built by lifting heavy weights, if you lot're short on equipment or space, push button-ups are one of the all-time bodyweight exercises yous can practise to build your arm strength. In fact, a written report published in the Periodical of Strength and Conditioning Research plant that when compared in resistance, button-ups and weighted bench presses have similar musculus gains. (That said, if you are looking for weights to forcefulness railroad train at home, we've found the all-time adaptable dumbbells here).

Push-ups are an effective way to build upper body strength using simply your trunk weight. When washed correctly, a push-up will work the triceps, pectoral muscles, and shoulders. They can also work on your abdominal muscles, as well every bit strengthen the lower back.

Here'due south everything you need to know nearly mastering the button-up, and the modifications to effort to make the practice more than challenging. Looking for more workout inspiration? We've found the best ab workouts you lot tin do for free, an exercise that's better than squats at building your glutes, and one of the all-time ab exercises when information technology comes to sculpting a slimmer waistline.

How to do a push-up

To practise a push button-up, start past getting into a plank position, with your weight underneath your shoulders and your palms flat on the floor, shoulder-width autonomously. Straighten your arms and engage your abs, thinking most sucking your belly button into your spine.

You should have a direct line from your heels to the crown of your head. Slowly, with control, bend your artillery and lower your breast to the floor, pause, then heighten back to your starting position.

What are the benefits of push-ups?

When washed correctly, push-ups work the pectoral (chest) muscles, the deltoids (shoulders), and the tricep muscles (back of your artillery). They also target your abdominal muscles. To come across the effects of push-ups, you'll demand to practice more than a couple of repetitions, but if you're new to the exercise, start by trying to practice 20 push-ups, and build up from there.

a photo of a woman doing push ups in the gym — (Prototype credit: Shutterstock)

How can y'all make push-ups easier, or harder?

If you struggle with a button-up, start by trying these three modifications:

Wall push-ups: Put your palms apartment on the wall, arms outstretched, and slowly lower your trunk to the wall, pause, then push yourself dorsum up to the starting position.

Incline push-ups: For this do, you lot'll demand a block, demote, tabular array, or chair. Put your palms on the surface and extend your legs out directly backside you. Keep your body in a direct line, and your elbows into your torso, and perform the push-upwards at an incline.

Knee push-ups: Alternatively, you tin can brand push button-ups easier by lowering your knees to the floor during the practise. From the loftier-plank position, drop to your knees, but ensure you lot whorl onto the height of your knees for the entire practise. Appoint your core, bend your elbows, and lower your chest to the floor, before raising dorsum to your starting position.

If you lot're really looking for arm gains and find the traditional button-up too piece of cake, here'southward how to make the motility harder:

Diamond button-ups: Diamond push-ups work your triceps harder than traditional push button-ups. To practice a diamond push-up, but make a diamond shape with your two hands, rather than keeping them shoulder-width apart during the do.

Raised push-ups: By irresolute your center of gravity, you automatically increase the intensity of the exercise. Enhance your legs onto a chair, step, or the couch, and push up from there. The higher your legs are, the harder the push-up will be.

One-armed button-ups: This i is really challenging, and definitely not for beginners. From your plank position, put one mitt behind your back and complete the push-up using just one arm. Alternatively, enhance one leg off the floor as yous button up to brand things harder.

Weighted push-ups: Final, simply certainly not least, add some weight. Yous can do this by using a weighted vest (here'due south what happened when a TG staffer worked out with a weight vest for a week), or if you're in the gym, a weighted bar plate that yous can get a friend to put on your back.

Jane McGuire is Tom's Guide's Fettle editor, which means she looks after everything fettle related - from running gear to yoga mats. An gorging runner, Jane has tested and reviewed fettle products for the by four years, and then knows what to await for when finding a good running picket or a pair of shorts with pockets big enough for your smartphone. When she'south not pounding the pavements, you'll notice Jane striding round the Surrey Hills, taking far too many photos of her puppy.

Source: https://www.tomsguide.com/how-to/how-to-do-a-push-up

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Forget weights — this is one of the best ways to build your arm muscles