Exercises You Can Do A Few Times To Improve Your Push-ups

By admin
Apr 05 2024

Exercises You Can Do A Few Times To Improve Your Push-ups

I’ve struggled with doing pushups for many years. Eventually, I got to a point where I could do 50+ push-ups non-stop. I can even do single-arm push-ups. Improving your push-up performance isn’t just about doing more push-ups; it’s about strengthening the muscles involved in the movement and enhancing overall upper body and core stability. 

Incorporating a variety of exercises into your routine can significantly boost your push-up prowess. Strength training is a progression. We train our muscles to be able to produce more force. Here’s how I teach my coaching clients:

Pro tips: Record everything. Use a diary. On page one, write today’s date, and all the push-up varieties you would want to try. Do a 1-minute rest between each set, and drink water.

Always track how many reps or times you completed and return the next day to break that mark.


Why? The plank is a fundamental exercise that strengthens your core, shoulders, and chest, all of which are crucial for push-ups.

How? Start in a push-up position, with your arms straight and hands under your shoulders. Engage your core and quads, ensuring your body forms a straight line from head to heels. Hold this position for 30 seconds to a minute, focusing on form.

Bench Press

Why? Working out the chest, triceps, and shoulders will really benefit you. Think bench press, tricep overhead extension, and lateral raises, for example.

The bench press targets your pectoral muscles, triceps, and deltoids, mimicking the push-up motion but allowing for greater weight customization.

How? Lie on a bench with feet flat on the ground. Grip the barbell with hands just wider than shoulder-width. Lower the bar to your chest, then press it up until your arms are straight. Perform 3 sets of 8-12 reps.

Incline Push-ups

Why? If push-ups are your ultimate goal the best way to get started is to do them at an incline. If you belong to a gym, there are lots of ways you could achieve that pretty easily by either using a bench, Smith Machine, or a chest press machine.

If this is something you are trying to accomplish at home, then you can either start at a high incline or just push against a wall, a piece of furniture, or even a staircase. Get creative. Use whatever you have access to. Start at a high incline and lower the angle as they get easier to do. Eventually, you will be able to do them off the floor. 

Incline push-ups reduce the weight you’re pushing, making it easier to focus on form and build strength gradually. 

How? Place your hands on a bench or step, extending your legs behind you. Keep your body straight as you lower your chest to the bench, then push back up. Aim for 3 sets of 8-15 reps.

Tricep Dips

Why? Performing tricep dips regularly can increase the endurance of your triceps, allowing you to perform a higher volume of push-ups before experiencing muscle fatigue. This is particularly beneficial for progressing in push-up challenges or increasing the intensity of your workouts. Strong triceps are vital for the upward phase of the push-up. 

How? Sit on the edge of a bench or chair with your hands next to your hips. Slide your butt off the bench with your legs extended, and lower your body by bending your elbows. Push back up to the starting position. Perform 3 sets of 8-12 reps.

Dead Hang

Why? This exercise strengthens your grip, forearms, and shoulders, contributing to overall upper body strength. 

How? Hang from a pull-up bar with hands shoulder-width apart, fully extending your arms. Hold as long as you can, aiming to increase the time with each session.

Shoulder Taps

Why? Shoulder taps require you to balance on one arm while tapping the opposite shoulder, which increases shoulder stability and strength. This unilateral (one-sided) challenge helps prepare your shoulders for the demands of push-ups, where strong and stable shoulders are needed to efficiently press your body away from the ground. 

How? Start in a push-up position. Lift one hand to tap the opposite shoulder, then place it back down and repeat with the other hand. Keep your hips as stable as possible. Aim for 3 sets of 10-20 taps per side.


Remember that when it comes to gaining strength your body responds best to consistency. The intensity and volume of your total work in regards to your training may go up and down, but if you’re consistent over time you’ll build strength. Integrating these exercises into your workout routine can significantly improve your push-up capacity by strengthening the necessary muscles and enhancing stability. Focus on form and gradual progression to avoid injury. As these exercises become easier, you’ll find your ability to perform push-ups increases, both in form and quantity. 

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