Push-ups are one of the simplest yet most effective exercises to build arm muscle.
Not only are they great for your arms, but they also help strengthen your chest, shoulders, and core.
The best part? You don’t need any fancy equipment or a gym membership.
Just your body and a little bit of space.
If you're a beginner or looking to spice up your routine, this guide will show you how to use push-ups to get those bigger arms you've always wanted:
Push-Up Home Workouts For Bigger Arms
Here are the best types of push-ups to get bigger arms:
1. Diamond Push-Ups
Diamond push-ups are great for your triceps. When you keep your hands close together in a diamond shape, it really focuses on working the muscles in the back of your upper arms.
This helps make your triceps stronger and bigger, giving your arms a more defined look.
Step-By-Step Guide:
- Start in a plank position with your hands directly under your chest.
- Position your hands close together, forming a diamond shape with your thumbs and index fingers.
- Keep your body straight from head to heels.
- Lower your chest towards your hands, keeping your elbows close to your body.
- Push back up to the starting position.
2. Close-Grip Push-Ups
Close-grip push-ups are excellent for targeting your triceps as well.
By placing your hands closer together, you put more pressure on your triceps, which helps to build them up.
Step-By-Step Guide:
- Begin in a plank position with your hands slightly closer than shoulder-width apart.
- Keep your body in a straight line from head to heels.
- Lower your chest towards your hands, keeping your elbows close to your sides.
- Push back up to the starting position.
3. Archer Push-Ups
Archer push-ups work each arm individually, which is good for balance and strength.
When you lower your body to one side, it puts a lot of focus on the bicep and tricep of that arm.
This bigger arm push-up helps build muscle evenly and gives you stronger, bigger arms.
Step-By-Step Guide:
- Start in a plank position with your hands wider than shoulder-width apart.
- Lower your body to one side, bending that elbow while keeping the other arm straight.
- Push back up and switch sides, bending the opposite elbow.
- Continue alternating sides.
4. Plyometric Push-Ups
Plyometric is one of the types of push-ups that adds an explosive element to your workout.
When you push off the ground with force, your triceps and biceps engage quickly.
This fast-twitch muscle activation helps increase arm muscle size and strength.
Step-By-Step Guide:
- Begin in a plank position with your hands shoulder-width apart.
- Lower your chest to the floor.
- Explosively push up so your hands leave the ground.
- Land softly and immediately go into the next push-up.
5. Pseudo Planche Push-Ups
Pseudo-planche push-ups are tough but effective bigger arm push-ups.
Leaning forward as you do them makes your biceps and shoulders work harder.
This extra effort helps to build stronger and bigger biceps, giving your arms a more muscular appearance.
Step-By-Step Guide:
- Start in a plank position with your hands turned slightly outwards and placed near your hips.
- Lean your shoulders forward past your hands.
- Lower your chest towards the floor while maintaining the forward lean.
- Push back up to the starting position, keeping your body straight.
6. One-Arm Push-Ups
One-arm push-ups are challenging and very effective for arm strength.
Using just one arm means that arm does all the work, which makes your triceps and biceps work much harder. This leads to increased muscle growth and bigger arms.
Step-By-Step Guide:
- Begin in a plank position with your feet wide apart for stability.
- Place one hand on the floor under your shoulder and the other hand behind your back.
- Lower your chest towards the floor, keeping your body straight.
- Push back up with the one arm.
Bigger Arm Push-Ups
Listed below are a couple more push-up types that will beef up your arms:
7. Wide Push-Ups
Wide push-ups target your chest and shoulders, but they also work your biceps.
When your hands are spread wide, it forces your biceps to help stabilize and move your body.
Step-By-Step Guide:
- Start in a plank position with your hands wider than shoulder-width apart.
- Keep your body in a straight line from head to heels.
- Lower your chest towards the floor, keeping your elbows out.
- Push back up to the starting position.
8. Spiderman Push-Ups
Spiderman push-ups add a twist to the regular push-up by involving your legs and core.
When you bring your knee to your elbow, your triceps work harder to keep you balanced.
This extra effort helps to strengthen and grow your triceps, making your arms bigger.
Step-By-Step Guide:
- Begin in a plank position with your hands shoulder-width apart.
- As you lower your chest to the floor, bring one knee towards the elbow on the same side.
- Push back up and return your leg to the starting position.
- Alternate sides with each push-up.
9. Knuckle Push-Ups
Knuckle push-ups are among the top at-home push-up workouts, working your wrists, forearms, triceps, and biceps.
Doing push-ups on your knuckles adds a new level of difficulty, which helps to build muscle strength and size in your arms.
Step-By-Step Guide:
- Start in a plank position with your fists on the floor, knuckles down.
- Keep your body straight from head to heels.
- Lower your chest towards the floor, keeping your elbows close to your body.
- Push back up to the starting position.
10. Decline Push-Ups
Decline push-ups put more pressure on your upper chest and shoulders, but they also engage your triceps.
Elevating your feet makes your triceps work harder to push your body up, which helps to build bigger and stronger triceps.
Step-By-Step Guide:
- Place your feet on a bench or elevated surface and your hands on the floor, shoulder-width apart.
- Keep your body straight from head to heels.
- Lower your chest towards the floor.
- Push back up to the starting position.
11. Incline Push-Ups
Incline push-ups are easier on your shoulders but still great for your triceps.
By doing push-ups with your hands on an elevated surface, you can focus more on your form and muscle engagement, which helps to build stronger triceps over time.
Step-By-Step Guide:
- Place your hands on an elevated surface and your feet on the floor, shoulder-width apart.
- Keep your body straight from head to heels.
- Lower your chest towards the elevated surface.
- Push back up to the starting position.
12. Slow Eccentric Push-Ups
Slow eccentric push-ups are all about controlling your movements.
Lowering yourself slowly increases the time your muscles are under tension.
This is especially good for your triceps and biceps, helping to build muscle strength and size, giving you bigger arms.
Step-By-Step Guide:
- Begin in a plank position with your hands shoulder-width apart.
- Slowly lower your chest to the floor, taking about 3-5 seconds.
- Push back up quickly to the starting position.
- Repeat the slow descent with each push-up.
Over To You
Now that you know how awesome push-ups are for building bigger arms, it's time to get down and do some reps.
Stick to your routine, and you'll see those arm muscles grow stronger and bigger over time.
Don’t forget to challenge yourself with different push-up variations to keep things exciting and your muscles guessing.
