Push-ups are one of the best bodyweight exercises to build upper body strength, endurance, and core stability. But if you struggle with them, don’t worry—you can improve with the right exercises!
As they say:
“Mastering push-ups isn’t about strength alone—it’s about consistency and progression!”
Here are 8 effective exercises to help you build the strength and endurance needed for better push-ups.
🔥 8 Best Exercises to Improve Push-Ups
1. Plank Hold 🏆
Why It Works: Strengthens the core, shoulders, and stabilizer muscles, which are essential for push-ups.
How to Do It:
✔ Get into a forearm plank position.
✔ Keep your core tight, back straight, and hips aligned.
✔ Hold for 30-60 seconds.
📌 Tip: Start with 30 seconds and gradually increase to 1-2 minutes.
2. Incline Push-Ups 🔄
Why It Works: Reduces bodyweight pressure, making it easier to build upper body strength.
How to Do It:
✔ Place your hands on an elevated surface (bench, table, or wall).
✔ Keep your body straight and lower your chest.
✔ Push back up and repeat 12-15 reps.
📌 Tip: Gradually lower the incline as you get stronger.
3. Negative Push-Ups ⏳
Why It Works: Focuses on the lowering phase, helping build strength and control.
How to Do It:
✔ Start in a push-up position.
✔ Slowly lower yourself to the ground in 3-5 seconds.
✔ Reset and repeat 8-10 reps.
📌 Tip: The slower you go, the better the results!
4. Knee Push-Ups 🏋️♀️
Why It Works: Builds upper body endurance with less resistance than full push-ups.
How to Do It:
✔ Get into a push-up position but keep your knees on the floor.
✔ Lower your chest down, keeping your body straight.
✔ Push back up and repeat 10-12 reps.
📌 Tip: Once comfortable, transition to regular push-ups!
5. Triceps Dips 💪
Why It Works: Strengthens the triceps and shoulders, helping with push-up endurance.
How to Do It:
✔ Sit on a sturdy chair or bench with hands gripping the edge.
✔ Lower yourself by bending your elbows to 90 degrees.
✔ Push back up and repeat 12 reps.
📌 Tip: The further your legs are, the harder it gets!
6. Shoulder Taps 🤸♀️
Why It Works: Improves core stability, balance, and shoulder strength for better push-ups.
How to Do It:
✔ Get into a high plank position.
✔ Tap your left shoulder with your right hand, then switch.
✔ Keep your core tight and hips stable.
✔ Do 12-15 reps per side.
📌 Tip: Avoid hip rotation for maximum core engagement.
7. Resistance Band Chest Press 🏋️
Why It Works: Helps build chest strength, mimicking push-up movement.
How to Do It:
✔ Anchor a resistance band behind you.
✔ Press your hands forward, fully extending your arms.
✔ Slowly return to the starting position.
✔ Perform 12-15 reps.
📌 Tip: Use a stronger band as you progress!
8. Superman Hold 🦸♂️
Why It Works: Strengthens the lower back and shoulders, which support proper push-up form.
How to Do It:
✔ Lie face down and extend your arms and legs.
✔ Lift both off the ground and hold for 30 seconds.
✔ Lower down and repeat 3 sets.
📌 Tip: This helps maintain a straight body posture during push-ups!
💡 How to Progress & Master Push-Ups Faster
✔ Do these exercises 3-4 times a week to build strength.
✔ Start with easier variations and gradually increase difficulty.
✔ Work on proper form—no sagging hips or flared elbows!
✔ Challenge yourself by increasing reps or adding weights.
🙋♀️ FAQs
Q1: How long does it take to improve push-ups?
A: With consistency, 4-6 weeks is enough to see improvement.
Q2: How many push-ups should I aim for?
A: Beginners: 10-15 reps | Intermediate: 20-30 reps | Advanced: 40+ reps
Q3: Can push-ups replace bench press?
A: Push-ups work similar muscles, but adding weights (like resistance bands) can make them more effective.
📢 Final Thoughts
Push-ups build strength, endurance, and muscle definition, but they require practice! These 8 exercises will help you develop the upper body power needed to do more push-ups with perfect form.
💪 Start today and master your push-ups!
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