Home Fitness 10 Best Push Ups for Biceps Exercises for Beginner

10 Best Push Ups for Biceps Exercises for Beginner

by Shah Nawaz
10 best Push Ups for Biceps: A Beginner's Guide

Introduction

Push-ups are a traditional bodyweight workout that focuses on various muscle groups, such as the chest, shoulders, triceps, and notably, the biceps. When executed accurately, push ups for biceps can be a functional and adaptable exercise to enhance biceps’ strength and definition. This beginner’s guide will explore the ten best pushup variations targeting and engaging biceps muscles.

Overview of Push ups as a Bicep Exercise 

Push-ups are a superb calisthenic workout that efficiently focuses on your chest muscles, triceps and shoulder muscles. However, they can also be employed to involve your arm flexors, albeit to a lesser extent. The arm flexors play an essential role in bending the elbow and serve as stabilizers during tricep dips.

To increase the challenge for your biceps during tricep dips, there are several ways to modify the exercise. One approach is to bring your hands closer together, intensifying the focus on your biceps. Another method involves rotating your hands so that your fingers point backward, creating additional tension on the biceps.

If your objective is to enhance the size of your biceps, there are more efficient workouts than tricep dips. Nevertheless, they can function as an advantageous addition to your exercise routine, particularly if you aim to fortify your entire upper body.

What are Push ups? 

Push-ups are a well-liked and efficient bodyweight workout that focuses on several muscle groups, mainly the chest, shoulders, triceps, and core. To execute a pushup, one commences in a plank position with hands positioned shoulder-width apart and in line with the shoulders.Body forms a straight line from head to heels. Lowering body towards ground by bending elbows, chest should nearly touch floor, and then pushing back up to starting position by extending arms. Pushups increase stability, strength, and endurance in the upper body. Variations like wide grip, diamond, and incline push-ups cater to different fitness levels, making it a versatile exercise for people of all abilities. Regular push-up practice can enhance overall fitness and a more robust physique.

What are Push ups

Why are push ups good for building biceps?

Push-ups are an excellent calisthenic workout that can assist in developing muscle and power in your upper physique. Although primarily targeting the triceps, they also engage the biceps to a limited degree.This is because the biceps stabilize the elbow joint during a push up.

There are a few ways to increase biceps activation during a push-up. One way is to widen your hand placement. This will put more stress on biceps as they work to resist force of your body weight. Another way to target biceps is to do push ups with your hands turned out so that your palms face each other. This will place your biceps in a heightened muscular contraction and intensify their effort.

While push-ups might not be the most ideal workout for developing substantial biceps, they can still be a valuable addition to your exercise regimen. Pushups act as a superb initial step if you intend to improve your overall upper body strength.

Below are some supplementary particulars elucidating the benefits of push-ups in building biceps:

  • Biceps are used to flex elbow joint, which is same movement that occurs during a push-up.
  • Biceps also help to stabilize elbow joint during a push up, which puts them under some tension.
  • Widening your hand placement or turning your palms out can increase biceps activation during a push-up.
  • Push ups are a great way to build overall upper body strength, which can indirectly benefit biceps.

If you desire to develop larger biceps, alternative workouts prove more efficient than push ups. Nevertheless, push ups serve as an excellent method to commence your fitness journey and can be a beneficial supplement to your exercise regimen.

Benefits of Push Ups for Biceps

Here are benefits of push ups for biceps:

Increased biceps strength. 

Push ups can help increase the strength of your biceps, as they require this muscle to contract to complete movement.

Improved biceps size. While push-ups alone will not make your biceps grow significantly, they can help to enhance size of your biceps by increasing amount of muscle mass in this area.

Better biceps definition. 

Push-ups can also help improve your biceps’ definition by burning fat and revealing underlying muscle.

Improved overall upper body strength. 

Push-ups are a composite workout, implying that they engage various muscle groups simultaneously. Besides targeting your biceps, push-ups also engage your chest, shoulders, triceps, and core.

Improved cardiovascular health. 

Push-ups are an excellent method to enhance your cardiovascular well-being. They elevate your heart rate and aid in enhancing your blood flow.

10 Best Push Ups for Biceps

These are 10 best push ups for biceps:

Standard Push Up

Standard Push Up

Standard push up is a fundamental bodyweight exercise that targets chest, shoulders, triceps, and core muscles. It involves lowering and raising your body using your arms while keeping your back straight and engaging your core.

How To Do Standard Push Up

1. Commence in a plank stance with your hands slightly broader than shoulder-width apart.

2. Descend your body to the ground by flexing your elbows until your chest is just above the floor.

3. Exert pressure through your palms to elongate your arms and revert to the initial position.

4. Maintain your body in a linear alignment throughout the motion, and refrain from allowing your hips to droop or elevate.

Tips for Standard Push Up

  • Engage your core muscles to maintain stability.
  • Keep your forearms near your body as you lower yourself down.
  • If you’re a novice, you can execute knee push-ups instead of toe push-ups to decrease intensity.

Close Grip Push Ups

Close Grip Push Ups

Close grip push ups are a variation of standard push-up that focuses more on triceps and inner chest muscles. Hand placement is narrower than shoulder width, emphasizing triceps engagement.

How To Do Close Grip Push Ups

1. Assume a plank position with your hands close together, directly under your shoulders.

2. Lower yourself towards ground by bending your elbows while keeping them close to your body.

3. Push back up to starting position, extending your arms fully.

Tips for Close Grip Push Ups

  • Keep your body aligned and don’t let your hips sag or rise.
  • Focus on squeezing your triceps at top of movement.
  • You can perform these on your knees if a total variation is too challenging.

Diamond Push Ups

Diamond Push Ups

Diamond push ups, also known as triangle push-ups, are an advanced variation that places extra emphasis on triceps. Hand placement forms a diamond shape with your thumbs and index fingers touching.

How To Do Diamond Push Ups

1. Get into a push up position with your hands close together, forming a diamond shape under your chest.

2. Lower yourself by bending your elbows while keeping them close to your body.

3. Push back up to starting position, fully extending your arms.

Tips for Diamond Push Ups

  • Keep your elbows in and maintain a strong core throughout movement.
  • It’s challenging, so consider starting with a modified version on your knees.

Archer Push Ups

Archer Push Ups

Archer push ups are an advanced variation involving asymmetrical arm positioning. It helps improve upper body strength and stability.

How To Do Archer Push Ups

1. Begin in a standard push up position.

2. Shift your weight to one side and slide opposite hand sideways, away from center.

3. Lower your body towards side where your hand has shifted while other arm bends at a wider angle.

4. Push back up and return to starting position.

5. Repeat on other side, alternating sides with each repetition.

Tips for Archer Push Ups

  • Engage your core to maintain balance and control during movement.
  • Start with a small range of motion and gradually increase depth as you get stronger.

Pelican Push Ups

Pelican Push Ups

Pelican push ups, also known as dive bomber push ups, are an advanced variation that targets shoulders, chest, and upper body flexibility.

How To Do Pelican Push Ups

1. Begin in a downward-facing dog yoga pose with your hands and feet on ground, forming an inverted V shape.

2. Shift your weight forward and lower your head and chest towards ground while arching your back and moving into a low push-up position.

3. Continue the arc by pushing your chest up while keeping your legs and hips close to ground, coming into an upward-facing dog pose.

4. Reverse movement by pushing your hips back up, lifting your tailbone towards ceiling, and returning to starting downward facing dog position.

Tips for Pelican Push Ups

  • Maintain a smooth and controlled motion throughout exercise.
  • This exercise requires flexibility, so adequately warm up before attempting it.

Weighted Push Ups

Weighted Push Ups

Weighted push ups are a progressive variation of standard push ups that involve adding resistance to increase challenge and build strength.

How To Do Weighted Push Ups

1. Place a weight plate or wear a weighted vest on your back or shoulders.

2. Assume a standard push up position.

3. Perform pushups with added resistance as you would in a standard version.

Tips for Weighted Push Ups

  • Start with a manageable weight and gradually increase it as you get stronger.
  • Maintain proper form throughout exercise to prevent injury.

Decline Push Ups

Decline Push Ups

Decline push ups are a challenging variation that targets upper chest and shoulders by elevating your feet.

How To Do Decline Push Ups

1. Place your feet on a stable elevated surface (e.g., a bench or sturdy chair).

2. Assume a push-up position with your hands on ground, slightly wider than shoulder-width apart.

3. Lower your body towards ground by bending your elbows.

4. Push back up to starting position, fully extending your arms.

Tips for Decline Push Ups

  • Keep your body straight, and engage your core throughout the exercise.
  • Be cautious with a height of surface to avoid any accidents or injuries.

Incline Push Ups

Incline Push Ups

Incline push ups are a beginner-friendly variation that helps build upper body strength while reducing intensity by elevating your upper body.

How To Do Incline Push Ups

1. Place your hands on an elevated surface (a bench or sturdy chair) at a comfortable height.

2. Step back into a plank position with your body forming a straight line from head to heels.

3. Lower your body towards an elevated surface by bending your elbows.

4. Push back up to starting position, fully extending your arms.

Tips for Incline Push Ups

  • Adjust height of surface to find a level that challenges you appropriately.
  • Throughout the exercise, pay attention to maintaining good form and alignment.

TRX Push Ups

TRX push ups are a variation of standard push up that adds instability, requiring more core engagement and stability.

How To Do TRX Push Ups

1. Adjust TRX suspension trainer to a suitable length and secure it to a sturdy anchor point.

2. Hold the handles with your palms facing down and step back to assume a plank position with your arms fully extended.

3. Lower your body towards TRX by bending your elbows.

4. Push back up to starting position, fully extending your arms.

Tips for TRX Push Ups

  • Keep TRX straps stable and avoid excessive swinging or twisting.
  • Use your core muscles to control movement and maintain balance.

Push Up Variations with Bands

Using resistance bands during push ups adds variable resistance, making exercise more challenging and beneficial for muscle development.

How To Do Push Up Variations with Bands

1. Secure resistance bands around your back and hold the ends in your hands, positioning them at an appropriate length to create resistance.

2. Assume a standard push up position with your hands slightly wider than shoulder-width apart.

3. Perform push ups while controlling the resistance provided by the bands.

Tips for Push Up Variations with Bands

  • Choose bands with appropriate resistance levels for your strength and fitness level.
  • Maintain proper push-up form throughout exercise and avoid arching or rounding your back.

Keep in mind, consistently engage in a pre-exercise routine to prepare your body, and if you’re unfamiliar with these modifications, begin with easier alternatives before advancing to more demanding ones. Furthermore, if you have any existing medical issues or injuries, it’s prudent to seek advice from a fitness expert or healthcare professional prior to commencing a fresh workout plan.

Conclusion

Push-ups are potent for developing biceps and overall upper body prowess. You can effectively target and tone your biceps by incorporating different pushup variations and focusing on proper form. Regularly include push-ups in your workout routine to enjoy the benefits of muscular and defined biceps, all achieved through a simple yet effective bodyweight exercise.

FAQ

Are push ups effective for building biceps? 

Push ups are effective for building biceps when performed with correct form and variations targeting biceps muscles.

How many push-ups should I do per day? 

It would be beneficial if you performed numerous pushups regularly, based on your fitness level and objectives. Commence with an achievable quantity and steadily elevate as you advance.

Can push ups replace bicep curls? 

While push ups benefit bicep training, they may not wholly replace bicep curls. Including both exercises in your routine can yield better results.

Can I do push ups every day? 

Allowing your muscles to rest and recover between pushup sessions is generally recommended. Perform push ups 2-3 times a week with rest days in between.

What is the correct hand placement for push ups? 

Place your hands slightly wider than shoulder-width apart for standard pushups. Bring your hands closer together to form a diamond shape for more emphasis on the biceps.

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