How to Build Muscle Doing Push Ups

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To get the most out of your push ups, first make sure that you have the correct form. Then proceed to do as many push ups as you comfortably can. Once you are comfortable, challenge yourself by adding more push ups. This will enable you to build muscle. [1] You can challenge yourself further by adding weights and by varying your push ups.

Method 1
Method 1 of 3:

Performing the Push Up

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  1. When performing the push up, your lower back must be straight, i.e., not sagging or arching, and your feet must be shoulder width apart. Your elbows should be tucked close to your body, i.e., at a 20 to 40 degree angle from your abdomen. As you go down, make sure your chest gets as close to the floor as possible. [2]
    • Make sure to tighten your abdomen, legs, and buttocks. This will prevent your back from arching and sagging.
    • Try not to let your hips touch the floor. They should be on the same level as your shoulders.
  2. When you are performing the push up, make sure to inhale as you go down. Then exhale as you go back up. [3]
    • If it is hard for you to remember when to exhale, count out loud as you do your push ups. The act of talking will force you to exhale as you push up.
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  3. Start out by doing as many push ups as you comfortably can. This is called a set. Then do two more sets. Make sure to rest for 60 seconds or more in between sets. Practice this three to four times a week, or every other day until you are comfortable. [4]
    • For example, if you can only do seven full push ups, then start out by doing three sets of seven push ups every other day until you are comfortable.
  4. Once you can comfortably do your normal number of push ups, add three to five more push ups. Adding more push ups will challenge your muscles, enabling you to build more muscle. [5]
  5. Make sure to stick to your routine. If you find it hard to stick to a routine, then ask a friend to join you. Alternatively, you can hire a personal trainer to keep you on track as you strive for your goal. [6]
    • For example, if you have been doing push ups three days a week, then do not throw off your routine by reducing it to twice a week.
    • Depending on the intensity of your routine, you may see results in one to two months.
    Gunnar Peterson, Celebrity Personal Trainer

    Find an accountability buddy to help you complete your workouts. "Make it a joint effort. Doing a workout with a partner or trainer can motivate you to reach your goals."

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Method 2
Method 2 of 3:

Adding Resistance

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  1. Weighted vests are a great way to add resistance to your push up and build your muscles further. Strap the weighted vest on as tight as you can while still remaining comfortable. This way, you can prevent the vest from sagging and hindering your movements. Then do your normal push ups. [7]
    • You can purchase weighted vests from your local sporting goods store.
  2. This is a great way to add resistance that’s an alternative to wearing a weighted vest. Fill a backpack with books, bags of rice, or other heavy objects until the weight of the backpack is equal to or less than 20% of your body weight. Then do your normal push ups.
    • For example, if you weigh 120 pounds, then your backpack should weigh a maximum of 24 pounds.
    • It’s important to keep the weight within 20% of your body weight in order to prevent overloading your spine, shoulders, and elbows.
  3. While you are doing your normal push up, ask a friend to place their hand on your upper back. Tell them to apply pressure on your back as you raise yourself up from the push up.
    • Make sure your friend applies consistent pressure for each push up.
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Method 3
Method 3 of 3:

Varying Your Push Ups

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  1. This type of push up involves elevating your feet. Start by elevating your feet about 10 to 12 inches from the ground. Then do a normal push up.
    • Use a stack of books or another type of platform to elevate your feet.
    • The higher you elevate your feet, the harder the push up will be.
  2. Get into the normal push up position. Make sure your back is straight, your feet are shoulder width apart, and your elbows are tucked into your sides. Then lift one of your legs and perform a regular push up. [8]
    • Do a number you are comfortable with. Then repeat the push up, lifting your other leg.
  3. Position your hands in front of your chest on the floor. Press your thumbs and fingers together to form a diamond shape with your hands. Make sure your legs and back are straight. Then do a normal push up.
    • Diamond push ups are great for working out your triceps.
  4. For this push up, place your feet wider than shoulder width apart. Place one hand more to the center of your chest. Place your other hand behind your back. Then lower yourself and push up. Make sure to keep your elbow close to your body as you do your push ups. [9]
    • If one-handed push ups are difficult for you, then start training your body by doing a regular push up, but with your hands close together like a diamond push up. This will help you progress from the regular, two-handed push ups to the more difficult one-handed push ups.
  5. Get into the standard push up position. Lower yourself to the floor as you normally would while doing a regular push up. As you extend back up, push up as fast as you can and with as much force as you can until your hands become airborne. Then go back to the starting position and repeat. [10]
    • Challenge yourself by clapping your hands while they are airborne in between push ups.
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Expert Q&A

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  • Question
    Can you build muscle with push ups?
    Monica Morris
    ACE Certified Personal Trainer
    Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.
    Monica Morris
    ACE Certified Personal Trainer
    Expert Answer
    Yes. When you do push ups? You're challenging your body to lift its own body weight. If your goal is to build muscle, the best way to do it is to pair calisthenic exercises, like push ups, pull ups, and crunches, with weight training.
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    Not Helpful 6 Helpful 6
  • Question
    Can I do push ups every day to build muscle?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    Doing push ups every day will build muscle to start, but then you will stop seeing gains once your body adapts.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 4 Helpful 54
  • Question
    Can push ups make a person shorter or can they stop the height and growth of the body?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    No, doing push ups will not affect your height. The main change that doing push ups may cause is the building of muscle and strengthening of the body.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • Isolate specific muscles in your chest with different types of pushups. Use a wide grip to take the weight off the triceps and delts and put it on your outer chest. Use a close grip to focus on internal chest muscles.
      • If you're a beginner and find it difficult to do regular pushups, start with knee pushups to relieve some of the weight.
      • If your chest muscles are feeling too sore, switch up which muscles you're exercising.
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      References

      1. ↑ Monica Morris. Certified Personal Trainer. Expert Interview. 18 November 2019.
      2. ↑ https://greatist.com/fitness/how-do-perfect-push
      3. ↑ https://greatist.com/fitness/how-do-perfect-push
      4. ↑ Monica Morris. Certified Personal Trainer. Expert Interview. 18 November 2019.
      5. ↑ Monica Morris. Certified Personal Trainer. Expert Interview. 18 November 2019.
      6. ↑ https://greatist.com/fitness/how-do-perfect-push
      7. ↑ https://www.stack.com/a/10-ways-to-make-push-ups-more-challenging-and-effective
      8. ↑ https://www.stack.com/a/10-ways-to-make-push-ups-more-challenging-and-effective
      9. ↑ https://www.bodybuilding.com/fun/push-yourself-one-arm-push-up-and-beyond.html
      1. ↑ https://www.bodybuilding.com/exercises/main/popup/name/plyo-push-up

      About This Article

      Article Summary X

      To build muscle doing push-ups, perform 3 sets of push-ups with a 60-second break between each set 3-4 times a week for best results. Once you can easily do the number of push-ups in your set, add 3-5 more to each set. When you're doing your push-ups, make sure your back is straight, keep your feet shoulder-width apart, and make sure your elbows are tucked close to your body as you push down. You can also fill a backpack with books or bags of rice and wear it during your push-ups to create extra resistance. For tips on how to vary your push-ups and how to get a friend to help, read on!

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