3 Exercises to Build Push-Up Strength

3 Exercises to Build Push-Up Strength

The perfect push-up is always a topic (and challenge) for all exercisers. Admittedly, we also have to plead guilty here, but you can't blame us. Push-ups not only primarily strengthen your arms, shoulders and chest, but can also improve your coordination and body feeling.

There are countless variations to make the exercise easier or harder and you are guaranteed not to get bored. In addition, it seems to be a good test that shows how your general health is – the more push-ups you can do, the lower the likelihood of developing cardiovascular diseases, according to this study, published in the JAMA Network Open.

But back to the perfect execution. It is complex and our body is always looking for ways to make it easier for us. Sometimes cheating can also be done. The hip hangs through or is pushed too far upwards, the full range of motion is not used or the hands are placed too far apart from each other. These mistakes are often not bad, but prevent you from benefiting from the full training effect of the exercise.

There are many instructions for learning clean push-ups, and the Internet is full of tips on proper execution, preliminary stages and mistakes to avoid. All this is important on the way to the perfect push-up, no question. But regardless of whether you are still at the very beginning, or want to perfect your technique – you can and should challenge and strengthen the muscles that are stressed during push-ups with further strength exercises. This includes above all your chest muscles, your triceps and your core. And you can already train them before you can power through a whole set of perfect push-ups.

3 Exercises To Improve Push Ups

Floor Press

3 Exercises to Build Push-Up Strength

The exercise is similar to the bench press, but as a beginner it makes it easier for you to get started by requiring less coordination. So you can concentrate on getting a feeling for pressing the weights and controlling your chest and arm muscles.

Lie on your back, your feet are set up, your knees are facing the ceiling, your elbows are placed close to the body and are at a 90 degree angle to the floor. Exhale and push the weights up until your elbows are straightened. Your palms are pointing away from you. Bring the elbows back to the floor and repeat the movement.

Integrate the exercise into your training plan for three rounds with 8 repetitions. For this, choose weights that make the last repetitions feel heavy, but doable. Increase from unit to unit until you can do 12 repetitions and then start again at 8 with the next heavier weight.

Muscles: pectoral muscles, triceps

Note: Keep the elbows close to the body, so you have more control over the execution and can control your muscles better. You press the lower back into the floor during the exercise.

Military Plank

3 Exercises to Build Push-Up Strength

You want to form a straight line with your body in the push-up, but for many exercisers it looks more like a suspension bridge. So that this does not happen to you, the Military Plank helps you to build up and maintain trunk tension. Start in the high plank position, build up tension in the upper body, buttocks and legs, and then put off first the right, then the left forearm. First put up the right hand, then the left hand and push yourself up again. For the next repetition, start with the left arm. If the exercise is still too challenging, hold the position in the forearm support.

You can incorporate the exercise into your core training or a circle, try to hold out for three rounds with 30-45 seconds.

Muscles: trunk, shoulder and arm muscles

Note: Do not let your pelvis rock back and forth while changing position. Your body forms a straight line and is under tension.

Triceps Extension

3 Exercises to Build Push-Up Strength

Your triceps must work intensively for clean push-ups. With this exercise, you can prepare him for it. Grab a light to medium-weight dumbbell or weight disc with both hands and hold it in a hip-width stable position with your arms stretched over your head. Bend your arms 90 degrees, thereby leading the weight behind your head. Only your forearms are moving. With the exhalation, you stretch your arms again and repeat the movement for the next repetition. Perform three rounds of 8 – 12 repetitions and increase the weight if you manage to do 3 x 12 repetitions well. 

Muscles: Triceps

Note: Do not turn your elbows outwards and keep your upper arms steady.

Related article: 5 Best Push-Up Variations To Build Muscle

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