How to Build Upper Body Strength Doing Pushups
You do not need to go to a gym to build upper body strength. The weight of your body provides all the resistance you need. Nowhere is this seen more than with pushups. By employing a regular pushup routine, you will see significant gains in your upper body strength. There are plenty of types of pushups you can do to keep your routine varied and interesting.
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Instructions
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Work out your triceps, chest and back by doing a standard pushup. Put your hands on the ground shoulder-width apart with your fingers pointing forward. Start your pushup routine by doing three sets of three. If you're just starting out, by the third set your muscles have come close to reaching the point of failure. As you get stronger you can add more reps to your pushup routine.
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2
Work out your biceps, back and chest by turning your palms in so they are facing each other when you are doing your pushups. Doing a push up this way will isolate your biceps. Do the same amount of reps and sets as you did in step 1, increasing the reps as you gain strength.
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3
Put both your hands on the ground and do your reps by going completely down and executing the pushup only with your right hand -- keep your left hand in place but do not use it as anything else but a stabilizer. Once you have done your reps with this method then switch and do it with your left arm.
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4
Perform plyometric pushups, such as clapping your hands together as you come back up. This will help vary your routine and build more chest strength.
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5
Vary your routine by doing isometric pushups, in which you hold a position for about 20 seconds. You can hold while you are all the way down, halfway down or nearly back up.
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6
Do slow pushups, in which you count to four on your way down, and four on your way back up.
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Tips & Warnings
Use the tips in this article to build upper body strength without having to go to the gym
References
- Photo Credit Ablestock.com/AbleStock.com/Getty Images
