7 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.

1. 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.
2. Slowly push your weight forward so that the shoulders go past the elbows and your core fires up.
3. Then move the body backwards until your shoulders are well pas the elbows.
4. Keeping rocking for the prescribed duration.

Reps: 30 seconds.

2. Isometric Bottom Push Up

1. Begin in plank position with glutes engaged and a slight round in the upper back to engage a hollow body hold.
2. 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.
3. 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

1. 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.
2. 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.
3. Hold.

Reps: Work up to 25 seconds.

4. Eccentric Push Ups

1. 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.
2. Keep the core engaged and a straight line as you bend the elbows backward and begin to lower toward the floor.
3. Resist the urge to move quickly and instead control the exercise against gravity as you spend 4 second lowering to the ground.
4. 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

1. Grab a red or black resistance band.
2. Lay on the floor with the knees bent and the heels close to your bum.
3. Wrap the band around your back and hold each side in either hand.
4. 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

1. 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.
2. Keeping the shoulder in the same spot, extend the left elbow and push the band down and behind.
3. Pause and return to the start position.

Reps: 12-15 repetitions per side.

7. Plank To Downward Dog

1. Begin in a plank position with a slightly rounded upper back and glutes engaged.
2. 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.
3. 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.