How to Build Muscles with Push-ups

To get the most out of your push-ups (push-ups), first make sure you’re doing the right posture. Then do as many push-ups as possible. When you feel comfortable, challenge yourself by increasing the number of push-ups. This will help you build muscle. You can challenge yourself further by carrying more weights and changing up your push-ups.

Table of Contents

Do push-ups

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Make sure your posture is correct. When doing push-ups, your lower back should be straight, i.e. not sagged or arched, feet should be shoulder width apart. The elbows should be close to the body, that is, at a 20 to 40 degree angle to your belly. As you lower yourself, make sure your chest is as close to the floor as possible. ^{[1] X Research Source}

Be sure to tighten your abs, legs, and buttocks. This will prevent the back from arching and sagging.
Try not to let your hips touch the floor. Your hips should be level with your shoulders.

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Breathe properly. When you’re doing push-ups, make sure to inhale as you lower yourself. Then exhale as you push up. ^{[2] X Research Source}

If you find it difficult to remember to breathe, count out loud as you do push-ups. The act of talking will force you to breathe as you do push-ups.

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Let’s start with easy exercises. Start by doing as many push-ups as you feel comfortable doing. This is called an exercise session. Then do two more sets. Make sure to rest 60 seconds or more between turns. Practice this exercise three to four times a week, or every day until you feel no need to exert yourself. ^{[3] X Research Sources}

For example, if you can only do seven full push-ups, start by doing three sets of seven push-ups daily until you feel comfortable.

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Increase the number of push-ups. When you can easily do your normal number of push-ups, add three to five more. Increasing the number of push-ups will challenge your muscles, allowing you to build more muscle.

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Be consistent with your routine. Make sure to stick to your routine. If you find it difficult to stick to the routine, ask a friend to join you. Alternatively, you can hire a personal trainer to help you maintain the intensity as you work towards your goals. ^{[4] X Research Sources}

For instance, if you’ve been doing push-ups three days a week, don’t kick the habit by reducing it to twice a week.
Depending on the intensity of your push-up routine, you may see results in one to two months.

More obstructions

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Wear weights. Weightlifting vests are a great way to add resistance to your push-ups and help your muscles grow even more. Tighten the dumbbells as much as you can handle. This way, you can prevent the dumbbells from sagging and hindering your movement. Then do a normal push-up. ^{[5] X Research Sources}

You can buy weights from your local sporting goods store.

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Use an exercise backpack. This is a great way to add resistance, an alternative to wearing weights. Fill your backpack with books, bags of rice, or other heavy objects until the backpack’s weight is less than or equal to 20% of your body weight. Then you do normal push-ups. ^{[6] X Research Sources}

For example, if you weigh 60 kg, then your backpack should weigh up to 12 kg.
It’s important to keep the weight of your backpack within 20% of your body weight to avoid overloading your spine, shoulders, and elbows.

Diversify your push-ups

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Inhale uphill. This type of push-up involves elevating your feet. Start by lifting your feet about 25 to 30 centimeters off the ground. Then do a normal push-up. ^{[8] X Research Sources}

Use stacks of books or steps to elevate your feet.
The higher you raise your feet, the harder the push-ups will be.

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Push up on one leg. Start in a regular push-up position. Make sure your back is straight, your feet shoulder-width apart, and your elbows pressed against your sides. Then lift one leg up and do a push-up as always. ^{[9] X Research Source}

Do as many push-ups as you feel comfortable doing. Then repeat, raising the other leg.

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Try the diamond push-up. Place your hands in front of your chest on the floor. Squeeze the thumbs and fingers of both hands together to make a diamond shape. Remember to keep your legs and back straight. Then do a regular push-up. ^{[10] X Research Source}

Diamond push-ups are great for developing triceps.

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Try push-ups with one hand. For this move, place your feet shoulder-width apart. Place one hand close to the center of the chest. Place your other hand behind your back. Then lower down and push up. Make sure to keep your elbows close to your body when doing push-ups. ^{[11] X Research Source}

If you find it difficult to do push-ups with one hand, start working out your body by doing regular push-ups, but keeping your hands together like a diamond push-up. This will help you progress from regular two-handed push-ups to more difficult one-handed push-ups.

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Try plyometric push-ups (a muscle shock exercise). Get into a standard push-up position. Lower yourself to the floor as usual while performing a push-up. As you push back, push up as fast as you can with as much force as you can until your hands are in the air. Then return to the original position and repeat. ^{[12] X Research Source}

Challenge yourself by clapping your hands while they’re in the air between push-ups.

Advice

Keep your body hydrated by drinking water between sets.
Push-ups during rest; for example, when advertising on TV, before you shower, or during your lunch break.

Steps

Do push-ups

More obstructions

Diversify your push-ups

Advice

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