If you’re looking to improve your overall upper body strength or simply want to master the push-up, you’re not alone. This classic exercise is a great way to strengthen your chest, arms, and shoulders, but it’s not always easy to get started. If you’re struggling to perform even a few push-ups or want to increase the number you can do, don’t worry. With the right exercises and training plan, you can build the necessary arm strength to perform push-ups with ease.

How Do I Gain Strength In My Arms To Perform Push Ups

Push-ups are one of the most effective bodyweight exercises that can help you gain strength in your arms. If you’re struggling to perform push-ups, there are various exercises you can do to strengthen your arms. First and foremost, start with a basic warm-up including arm circles, shoulder shrugs, and stretching. This will help prepare your muscles for the workout.

To gain strength in your arm muscles, try incorporating resistance training exercises such as bicep curls, tricep dips, and chest presses using dumbbells or resistance bands. These exercises help to target the muscles in your arms and increase their strength. Incorporating these exercises into your workout routine a few times a week can make it easier to perform push-ups.

You can also practice modified push-ups or knee push-ups if you are unable to perform a traditional push-up. These variations allow you to gradually build up the strength in your arms and adjust to the exercise. Start with a few sets of 5-10 repetitions and gradually increase the number as your strength improves. With consistent practice and patience, you should soon be able to perform push-ups with ease.

What Are Some Effective Arm Strengthening Exercises Besides Push Ups?

Push ups are a great exercise to build overall upper body strength. However, to perform push ups, you need to have a certain level of strength in your arms. If you struggle with push ups, it may be time to focus on building strength in your arms.

One effective way to gain arm strength for push ups is to incorporate targeted exercises into your workout routine. These can include tricep dips, bicep curls, and overhead presses. Aim to perform these exercises two to three times a week, gradually increasing the weight or resistance as you progress.

In addition to targeted exercises, it’s important to focus on proper form while performing push ups. Make sure your hands are shoulder-width apart and that your elbows are tucked in towards your body. Engage your core and maintain a straight line from your head to your heels. Start with modified push ups, such as placing your hands on an elevated surface, and gradually work your way towards full push ups as your arm strength increases.

Should I Start With Modified Push Ups If I Can’T Do A Regular Push Up Yet?

Gaining strength in your arms to perform push-ups requires a combination of exercises that target different muscles in your arms, including the triceps, biceps, and shoulders. Begin with bodyweight exercises such as bicep curls, tricep dips, and shoulder raises to build basic strength in your arms. Push-ups themselves are also effective for building arm strength, but start with modified push-ups on your knees or against a wall if you cannot perform a full push-up yet.

To further challenge yourself, incorporate resistance training through the use of dumbbells or resistance bands. Aim to increase the weight or resistance gradually over time to continue to challenge your muscles and promote growth. Additionally, ensure that you are performing each exercise with proper form to avoid injury and maximize effectiveness. Consistency and patience are key, as building strength in your arms takes time and dedication.

Incorporating compound exercises such as pull-ups and chin-ups that engage multiple muscle groups in your arms, back, and shoulders can also be beneficial for improving overall arm strength. Remember to prioritize rest and recovery by allowing your muscles to properly recover between workouts. Over time, with dedication and a focus on proper form and progression, you can build the arm strength necessary to perform push-ups with ease.

How Often Should I Practice Arm Strengthening Exercises To See Results?

Push-ups are a great exercise for building upper body strength, but they can be tough for beginners. The key to being able to perform push-ups is to have strength in your arms. There are several exercises that can help you build strength in your arms.

The first exercise is tricep dips. Tricep dips target the muscles in the back of your arms and help improve overall arm strength. To perform tricep dips, start by finding a bench or chair. Grip the edge of the bench or chair with your hands and extend your legs out in front of you. Slowly lower your body towards the ground, keeping your elbows tight to your body, then push back up to starting position. Repeat this exercise for several repetitions.

Another great exercise is the plank. Planks target your core and your arms, helping to build overall strength in your upper body. Start in a push-up position, with your arms straight and your body in a straight line. Hold this position for 20-30 seconds, then release. Repeat this exercise for several repetitions.

Incorporating these upper body exercises into your fitness routine can help you build strength in your arms, allowing you to perform push-ups with ease. Remember to start slow and gradually increase your repetitions as your strength improves.

Does Diet Play A Role In Building Arm Strength?

The push up is a great exercise for building strength in your arms, chest, and core. If you’re struggling to perform push ups or you’re looking to increase the number of reps you can do, there are several strategies you can try to build arm strength.

The first step is to focus on building overall upper body strength. This can be achieved through exercises like chest presses, dumbbell curls, and shoulder presses. By targeting your chest, biceps, and triceps, you’ll build the foundation of strength needed to perform push ups.

In addition to targeted workouts, you can also try performing modified push up variations. These include knee push ups, inclined push ups, and hand-release push ups. By starting with a modified version of the exercise and gradually increasing the difficulty, you’ll build up the strength needed to perform a full push up.

Finally, it’s important to remember that consistency and dedication are key when it comes to building strength. Gradually increasing the number of reps and sets you perform each week can help you build the endurance and strength needed to perform push ups with ease. By incorporating a variety of upper body workouts and modifying your push up approach, you’ll be well on your way to building strong, toned arms.


Strength in arms is essential to perform push ups effectively. With a consistent workout routine that includes exercises like bench presses, pull ups, and triceps extensions, you can gain the necessary strength for push ups. Additionally, maintaining proper form while performing push ups will avoid injuring your arms and help you build even more strength over time. By setting achievable goals and pushing yourself to lift slightly more weight or increase repetitions every week, you will surely see progress in your arm strength and ability to perform push ups with ease.