Push ups are the powerful workout moves that work on various muscles on your body especially on your upper torso. However, push ups are not just meant to blast your chest but also it works on your pectoral muscles, deltoid muscles and muscles on your upper back. Push ups also train your upper arms and also work on your core.
A slight variation in your regular push ups like a diamond push-up or biceps push ups targets your biceps and triceps. Let’s explore a few variations of this strengthening exercise to train your upper arms :
1. Diamond Pushups
Diamond push-up is also referred as close grip or triangle push up that mainly targets your triceps. To do this exercise, get on your hands and knees on the floor with your hands shoulder width apart. Place your palms inwards facing each other, however make sure they are 2 inches apart from each other. Tuck in your hips, make sure your spine is straight and your torso is parallel to the floor. Engage your abs and bend your arms and lower your body towards the floor. Ensure your elbows point backwards. Press your arms straight and raise back your body to starting position. Follow 2 sets with 20 to 40 reps giving 1 minute rest in between the 2 sets.
2. Pushups To Build Biceps
Bring your body in regular push-up position with legs straight and your toes supporting your body. Point your palms outwards at 45 degrees angles. Lower your body as your squeeze your biceps and return back to starting position. Follow 2 sets with 20 to 40 reps. Give 1 minute rest period in between the reps.