Push-ups are a classic move, but not an easy one. Use these Exercises to Improve Push Ups to help build the strength you need in your upper body, shoulders, and core.
"I started following your site when the kids had covid so I was isolating and couldn't visit the gym. Since then it has been my go to site for finding easy to achieve workouts. I was so pleased with my progress after following your advice on pushups! Thank you for helping this exhausted mumma bear!" - Claire
A Quick Look At The Exercises
- 🎯 Best For: Building the strength you need to actually nail a full push-up
- 💪 Exercises Included: 7 moves targeting chest, shoulders, triceps, and core
- 🏋️ Equipment Needed: Bodyweight, plus a resistance band or mini loop for a couple of moves
- 🔁 How To Use This: Pick 4-5 exercises for a quick circuit, 2-4x per week
- 🧠 Key Takeaway: Push-up strength comes from multiple muscles working together, not just reps
- ⭐ Why You'll Love It: Real progress toward push-ups you can actually be proud of
SUMMARIZE & SAVE THIS CONTENT ON
There’s a big movement around embracing your body, and I’m all for it. As moms, we’ve done something incredible.
But… you can love your body and want to get stronger at the same time.
Because let’s be honest, seeing strong, toned arms and being able to knock out a few push-ups? That feels GOOD.
The thing is, push-ups aren’t just a chest exercise; they’re a full upper body movement. They rely on your chest, shoulders, arms, back, and core all working together.
That’s why improving them isn’t just about doing more push-ups. It’s about building strength in those muscles both together and individually, especially as a beginner (this bodyweight push workout is a great place to start).
And of course, don’t forget to fuel up with the best high-protein snack recipes.
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Why You Struggle With Push Ups
If push-ups feel tough, you’re not alone, most people struggle for a few key reasons:
- Lack of upper body strength
- Weak core stability
- Poor shoulder positioning
Fix these, and your push-ups will improve fast.
Exercises To Improve Push Ups
These exercises target your chest, shoulders, triceps, and core, the key muscles needed for stronger push-ups.
Add them into your current routine or choose 4–5 to create a quick circuit. eccentric push ups are especially helpful, and adding something like this triceps workout at home without dumbbells can boost overall strength.
Below is a breakdown of the exercises. Focus on form and muscle engagement first, quality over reps.
1. Plank Rocks
These can be done from the forearms or the hands in high plank position.
- Begin in plank position on your forearms with the shoulders directly above the elbows. Round the upper back slightly and get into a hollow body position. Engage the glutes.
- Slowly push your weight forward so that the shoulders go past the elbows and your core fires up.
- Then move the body backwards until your shoulders are well past the elbows.
- Keeping rocking for the prescribed duration.
Reps: 30 seconds.
2. Isometric Bottom Push Up
- Begin in plank position with glutes engaged and a slight round in the upper back to engage a hollow body hold.
- Tuck your elbows behind you and low toward the floor. Once you’re as low as you can go (while maintaining a neutral neck), pause. Your body should be in a straight line.
- Hold the bottom part of the push up while keeping the core strong and the shoulders away from your ears.
Reps: Pause for 5-10 seconds.
Hack: this can also be done on an elevated surface to regress it if you're a beginner!
3. Hollow Body Hold
- Begin by laying on your back. Think of tucking your ribs and hip bones together which rounds the lower back and presses it into the floor.
- Holding that position raise the upper back off the floor and the arms overhead. Then, keeping the legs squeezed together and the toes pointed and raise the legs off the ground. This creates a boat like pose.
- Hold.
Reps: Work up to 25 seconds.
4. Eccentric Push Ups
- Begin in the starting push up position (a full plank) with your feet together and hands just slightly outside of your shoulders. Maintain a neutral neck.
- Keep the core engaged and a straight line as you bend the elbows backward and begin to lower toward the floor.
- Resist the urge to move quickly and instead control the exercise against gravity as you spend 4 second lowering to the ground.
- Flop to the floor and return to the starting position.
Start with 5 reps and work up to 8-10
Hack: another exercise that can be done on an elevated surface to lessen the intensity!
5. Band Floor Press
- Grab a red or black resistance band.
- Lay on the floor with the knees bent and the heels close to your bum.
- Wrap the band around your back and hold each side in either hand.
- Tuck the elbows slightly so that they’re below the shoulders and bend your arms so forearms are straight up and down. Press the band up over the chest by straightening out the elbows. Pause and return to the starting position.
Reps: 10-12 repetitions.
Hack: a regular chest press on a flat bench works too. However, I like the resistance bands provide for a chest press as the most intense part of the exercise will also have the greatest resistance.
6. Mini Loop Pressdown
This is actually one of my favorite tricep exercises for women, too because it's such a great way to target the back of the arms.
- Stand tall and hold a green mini loop with your right hand on your left shoulder. The other part of the loop should be in the left hand.
- Keeping the shoulder in the same spot, extend the left elbow and push the band down and behind.
- Pause and return to the start position.
Reps: 12-15 repetitions per side.
7. Plank To Downward Dog
- Begin in a plank position with a slightly rounded upper back and glutes engaged.
- Push through the hands, shrug the shoulders and lift the hips into the arm to perform a downward facing dog. Really push the floor away from you and shrug the shoulders.
- Pause briefly and reverse the movement coming back into the plank with your hands right under or even slightly behind the shoulders.
Reps: 8-12 repetitions.
How To Get Better At Push Ups (Fast)
If you want to improve your push-ups quickly, focus on consistency and smart progressions.
- Train push-ups 2–4x/week
- Use regressions like wall push ups or incline push-ups to focus on full range of motion
- Train close to failure to build strength
If you’re just starting out, check out how to get better at push ups as a beginner for a step-by-step approach.
More Fitness Tips You’ll Love
Want a plan that actually builds your strength? My 6 Weeks to STRONG program gives you simple, effective workouts so you can finally master push-ups and feel strong at home.
Exercises To Help With Push Ups FAQs
To improve your push ups first make sure to master basic form. From there make use of different training techniques like using eccentric push ups, pause reps, and banded pushups in your training program. After that begin to add volume to your push up training. Make sure you are also strong in the muscles that support push ups (like triceps, shoulders, and the core).
If your goal is to improve your push-up, you’ll want to train push-ups and upper body at least two times per week. Make sure to leave rest days between your sessions, though, so that your body has time to progress.
Most people start to see improvement in their push ups within 2–4 weeks when training consistently. Strength gains happen quickly at first, especially if you focus on proper form and train close to failure.
Jere Cassidy says
Saving this for later. I have been battling knee problems and can't work out like I used to and now I am out of shape. Your posts are inspiring me to head to the gym post-surgery. I want my old body back.
fitasamamabear says
Ugh, sorry to hear about the knee issues! It's so hard when you're set back. Glad I can give a bit of inspo though an if you ever need more help or direct help, never think twice about reaching out!
Jennifer says
Planks are evil and I avoid them like crazy but your tips and other exercises are on point! You make getting fit fun! Love the videos!
fitasamamabear says
Haha planks are 100 percent evil lol but effective.
Claire says
I started following your site when the kids had covid so I was isolating and couldn't visit the gym.
Since then it has been my go to site for finding easy to achieve workouts.
I was so pleased with my progress after following your advice on pushups! Thank you for helping this exhausted mumma bear!
fitasamamabear says
Well now I am blushing. Jeepers! But really, super happy I can be part of your journey and gave you the ability to work out at home! SO much easier when you have kids to get it done at home.
Glenda says
You know there's nobody else that can inspire this 60+ old lady to try exercising. lol. Your posts are always interesting and full of tips and advice that just makes sense. That hollow body hold is killing me. lol. But, I can feel it working. Thanks!
fitasamamabear says
Haha I feel so HONORED!!! The hollow body holds are brutal... but brutally effective hehe
Shilpa says
This is a very informative article for someone like me who is a beginner when it comes to push ups. Thanks for sharing.