Are you unable to do even one push-up? It’s time to try these 7 exercises daily to improve push-ups.
Do you have trouble doing even one push-up? This may be because your core and shoulder muscles are not strong enough to lift your body weight. Push-ups are a difficult exercise, but not impossible. To master them, you need to focus on exercises that can help you build core and shoulder strength. From planks to triceps dips, these exercises can help improve your strength, endurance and balance, making push-ups much easier. Before learning more about these exercises, first understand why you should learn how to do push-ups.
What are the benefits of pumps?
Push-ups offer many fitness benefits, making them a fantastic full-body exercise. According to a study published in the International Fitness JournalPush-ups are a multi-joint upper body exercise that primarily targets the chest, shoulders, triceps and core, helping to develop upper body strength and stability. Regular push-ups can improve posture by strengthening your back and core muscles, preventing slouching. When practiced regularly, they also improve cardiovascular health, thereby increasing heart rate and endurance. Additionally, push-ups improve balance and coordination by engaging multiple muscle groups at once. Best of all, they require no equipment!
7 exercises to improve push-ups
Here are 7 exercises recommended by fitness experts that can help you build strength in your chest, core, and triceps muscles, making it easier for you to perform push-ups.
1. The board holds
This exercise helps build core strength, which is crucial for maintaining good form during push-ups. A strong core ensures your back doesn’t sag, keeping your body aligned throughout the movement. To perform this exercise:
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- Start in a forearm plank position with your elbows directly under your shoulders.
- Engage your body, keep your back flat and hold the position for as long as you can.
- Try to hold the pose for at least 30 to 60 seconds.

2. Shoulder taps
Shoulder taps work your core and shoulder muscles, helping you build strength and balance. This can help keep your body aligned during a push-up. To perform this exercise:
- Start in a high plank position with your hands directly under your shoulders.
- Keeping your body as still as possible, lift one hand off the floor and tap the opposite shoulder, then switch hands.
Also read: Tone your biceps and triceps in one go with dolphin push-ups
3. Dumbbell chest press
Push-ups target your chest muscles, so strengthening this area with weights can significantly increase your ability to perform more reps. A simple chest press exercise can help you lift your body more effectively while performing push-ups. To perform this exercise:
- Lie on a bench or floor with a dumbbell in each hand, arms extended straight up.
- Slowly lower the weights until your elbows are at 90 degrees, then push them back up to the starting position.
4. Tricep Dips
Besides the chest and core, the triceps muscles (muscles on the back of your arms) are also involved in push-ups. Performing triceps dip exercises can isolate and strengthen these muscles, making push-ups more manageable. To perform this exercise:
- Find a sturdy chair or bench and sit on the edge, hands gripping the seat next to you, fingers facing forward.
- Slide off the seat and lower your body by bending your elbows, then push up.
- Make sure to keep your elbows pointed back and not splaying out.
5. Superman’s Take
Superman works your lower back and glutes, muscles that help stabilize your body during push-ups, preventing your hips from sagging. To perform this exercise:
- Lie face down on the floor with your arms extended in front of you and your legs straight.
- Lift your arms, chest, and legs off the floor.
- Hold the pose for a few seconds before lowering back down.

6. Incline push-ups
If full push-ups seem too difficult, incline push-ups are a great way to build strength. This reduces the body weight you lift, making it easier to perform the movement. To perform this exercise:
- Place your hands on a stable, elevated surface, shoulder-width apart.
- Walk your feet back until your body forms a straight line.
- Lower your chest toward the surface, keeping your core tight and your back flat, then rise back up.
7. Push-ups on the pike
Pike push-ups are a push-up variation that targets the shoulder and upper chest muscles. These muscles are essential to the upper body strength needed to perform standard push-ups. Incline push-ups
- Start in a downward dog position with your hips raised and your hands and feet on the floor.
- Lower your head to the floor, bend your elbows, then come back up.
How to do push-ups?
Follow these 7 steps to perform push-ups at home without any injuries:
1. Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Engage your core and glutes to keep your body tight, preventing your hips from sagging or lifting.
3. Slowly lower yourself by bending your elbows, keeping them close to your body at about a 45-degree angle, until your chest is close to the floor.
4. Prevent your elbows from flaring and maintain control as you lower.
5. Inhale deeply as you descend, maintaining even breathing throughout the movement.
6. Stand up by straightening your arms, exhaling as you rise, until you return to the starting plank position.
7. Repeat the movement focusing on form and control, ensuring each repetition is as precise as the last to maximize efficiency and avoid injury.

Common Mistakes to Avoid with Pumps
Here are 6 common mistakes you should avoid when performing push-ups:
- When doing push-ups, avoid letting your hips sag or rise too high, as this can strain your back.
- Hands should be slightly wider than shoulder width. Too narrow can strain the wrists and too wide can affect shoulder stability.
- Remember to keep your body in a straight line from head to heels. If you bend your body at the knees or waist, it can put pressure on your back and increase the risk of injury or back pain.
- Incomplete repetitions can reduce the effectiveness of the exercise. Make sure to lower your body until your chest almost touches the floor.
- Breathing is important, so avoid holding your breath. Exhale as you push upwards and inhale as you descend.
- Finally, don’t rush into the movement, going too fast can lead to injury.
With these tips and exercises, you can learn the right way to do push-ups!
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