How to Get Bigger and Strong Arms With Push-Ups.

Pushups are commonly thought of as an exercise for the pectoral muscles of your chest, but this exercise can be done in many different ways to emphasize the muscles of your arms and shoulders. Regular pushups will work your arms, but inside pushups and diamond push-ups are better exercises to build arm muscles because they target your biceps and triceps. Perform both inside and diamond pushups three days a week to tone the arms.

•Step 1

Place your hands shoulder-width apart on the floor. Drop to your knees or support yourself on your toes. Bring your right hand in 3 inches toward your left hand. Bring your left hand in 3 inches toward your right hand to do inside pushups. Inside pushups will strengthen your biceps.

•Step 2

Straighten your spine and tuck your hips. Your torso should be parallel to the floor with your arms perpendicular to your shoulders. Squeeze your abs to stabilize your torso.

•Step 3

Rotate your elbows so that they are pointing toward your feet. Bend your arms and lower yourself toward the floor. Keep your elbows pointing backward so they brush your sides as you go down.



•Step 4

Press your arms straight again and raise your body up again. Do 20 to 40 push-ups, rest for a minute, and then do a second set.

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