10 Strength Building Push-Up Exercises For Women
If you want to build your upper body muscles and lift your breasts then try push-ups. Also, push-up exercise is great for strengthening the core, shoulders, and arms. Another advantage of push-ups is there are many variations of this exercise.
Here’re 10 push-up exercises you can practice at home
- Knee Push-Ups
A great exercise for beginners, it strengthens the chest, shoulders, and arms. Also, it is crucial to move to advanced and more challenging exercises.
How To:
• Get down on your fours with your hands a little wider than your shoulder width and ankles locked
• Keep your back and neck in a straight line and also straighten your arms to start
• Lower your chest but avoid touching the floor
• Go slow so you take time in going down and coming up to complete a rep
• Do 3 sets of 5 reps each
- Wall Push-Ups
It is a good exercise if you want to strengthen your chest muscles. It will work on your chest and enhance your breasts. Also, it will prepare you for regular push-ups.
How To:
• Stand at an arm’s length before a wall
• Reach your hands to the wall and place your palms on the wall
• Stretch your legs and back to bring your body in a straight line
• Start by pushing your chest towards the wall and stop before it touches the wall
• Wait for a while and come back to the original position
• Do 3 sets of 5 reps each
- Incline Push-Ups
It is slightly challenging but it can give excellent results. It can tone and strengthen your chest, shoulders, and arms. Also, it will build the endurance of your upper body muscles.
How To:
• Lay inclined on a bench by placing your hands firmly on the bench
• Your hands should be a little wider than your shoulder-width and your body in a straight line
• Straighten your legs and arms and engage your back to start
• Push your chest to the bench but stop before touching the bench
• Wait for a while and come back to complete a rep
• Do sets of 5 reps each
- Regular Push-Ups
Also called basic puh-ups, it is a good exercise as it works for the entire body. Here you will engage all the body from your neck to toe.
How To:
• Come down on your fours with your hands slightly wider than your shoulders
• Stretch your legs as much as you can and bring your body in a straight line
• Take a deep breath and lower your chest but avoid touching the floor
• Wait for a while and come up to complete a rep
• Do 3 sets of 5 reps each
- Decline Push-Ups
Regular push-up exercise becomes more challenging in decline push-ups. But it works well for upper body muscles.
How To:
• Come down on your fours with a bench, box, or sofa towards your back
• Slowly reach your legs to the bench and place them firmly over it
• You can move ahead to stretch your body
• Bring your legs, back, and neck in a straight line to start
• Lower your chest towards the floor and stop before touching the mat
• Come back to the original position to complete a rep
• Do 3 sets of 5 reps each
- Diamond Push-Ups
If you want to work on your triceps then you should practice diamond push-ups. It is a regular push-up exercise but made a little challenging.
How To:
• Come down on your fours and form a diamond shape with your hands
• Engage your hands to balance your body and stretch your legs
• Push your chest down and stop before touching the floor
• Avoid bending your knees while doing the push-ups
• Go slow to feel pressure on your triceps
• Do 3 sets of 5 reps each
- Tricep Push-Ups
It is another variation in the basic push-up exercise. It focuses on the triceps, core, shoulders, and chest. Also, it builds endurance of upper body muscles.
How To:
• Come down on your fours with your hands within your shoulder-width so your elbows keep closer to your body
• Stretch your legs to bring your body in a straight line
• Engage your back and shoulder muscles to start
• Push your body down but stop just before touching the floor
• Come back to the starting position to complete a rep
• Do 3 sets of 5 reps each
- Spiderman Push-Ups
Ready to take your push-up exercises to next level, if yes then try spiderman style push-ups. It is a good exercise for abdominal and glute muscles.
How To:
• Come down in a plank position with your hands shoulder-width apart and legs stretched
• Bring your body in a straight line to start
• Lower your body and simultaneously lift your right leg to touch your right elbow with the right knee
• Come up and place the right leg to its original position
• Repeat it with the left side to complete a rep
• Do 3 sets of 5 reps each
- Pike Push-Ups
Another challenge for push-up lovers, they can try the push-up exercise in the pike position. It is a great exercise as it tones and strengthens the upper body.
How To:
• Come down in a plank position with your hands shoulder-width apart and legs stretched
• Raise your hips to make an inverted “V” with your hands and legs to start
• Your hands and legs should be stretched and hips pointing towards the ceiling
• Lower your head but stop before touching the floor and come back to the original position
• Also, avoid lowering your hips
• Do 3 sets of 5 reps each
- One-Arm Push-Ups
It is the most challenging of all variations of push-up exercise. It will strengthen your upper body muscles and increase their endurance as well.
How To:
• Come down in a plank position with your hands within your shoulder-width and legs stretched and spread as much as possible
• Engage your upper body and lift one arm to start
• Slowly lower your body to the floor with the right arm and come back after a brief pause
• Repeat it with your left arm
• Do 3 sets of 3 reps each
Disclaimer: The above information is for educational purposes only and readers are advised to practice push-up exercises only after proper training, guidance, and supervision.
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