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How to Increase Arm Size With Push-Ups


How to Increase Arm Size With Push-Ups

When push-ups are mentioned, chest exercise is probably the first thing that comes to mind. In actuality, pushing yourself up is a great upper- and core-body workout that uses only your body weight.

Pushups are primarily a chest exercise, but they can be modified to be a great arm and shoulder workout as well.

Are pushups able to give you bigger arms?

Yes, that is the response. To build bigger arms, perform pushups at home. Working past failure at least once each week is essential, as are the proper push-up variations and numerous push-up sessions.

Pushup variations like the biceps pushup and the diamond pushup train your biceps and triceps more than the standard variety, but regular pushups do work your arms less intensely.

Pushups for triceps development

Even though they primarily target your front deltoids and triceps in their standard variation, the diamond push-up has a unique way of working those muscles. Developing large triceps is essential for developing large arms because they make up two thirds of the mass in the upper arms.

the diamond pushup

1. Put your hands shoulder-width apart on the ground. Get on your hands and knees or your toes. Your right hand should be 3 to 5 inches away from your left hand. Bring your left hand up to three inches closer to your right hand to complete inside pushups.

Now, your hands should be about two inches apart. Diamond pushups will put more stress on your triceps.

Straighten your back and tuck your hips in. Your body should be parallel to the floor with your arms parallel to your shoulders. Engage your abs to stabilize your torso.

3. Angle your elbows so that they face the direction of your feet. Bending your arms, lift your body toward the ground. Keep your elbows pointing backward so they will touch your sides as you descend.

4. Push your arms straight back into position and raise your body back up. Push-ups ought to be done in sets of 20 to 40, then there should be a minute of rest.

Pushups that are particularly tight on the biceps

During pushups and pullups, the biceps actually only serves as a stabilizer muscle, and it only slightly (in comparison to the triceps) during a pushup. After all, the biceps is a muscle that pulls. A "biceps version" of the exercise will increase the biceps' involvement even more.

Bicep pushups

Put yourself in the standard push-up position. With your legs straight, you should be standing on your toes.

2. Extend your hand's fingers at a 45-degree angle.

3. Lower yourself, then raise yourself back up while contracting your biceps. Exhale as you ascend.

Use these two exercises two to three times a week to build up your arms.