6 Best Exercises to Prep for Push-Ups and Build a Strong Upper Body

Push-ups are often underestimated, but they require strength, stability, and control across your entire upper body and core. If you struggle with even one proper push-up, it’s likely due to a lack of strength in key muscle groups like the chest, shoulders, triceps, and core. Without a solid foundation in these areas, your body simply can’t support its own weight through the movement.

What Are the Real Benefits of Doing Push-Ups?

Push-ups are a no-equipment, full-body powerhouse move. They work your chest, shoulders, arms, and core all at once. According to the International Journal of Fitness, push-ups improve posture, increase muscle endurance, and even contribute to cardiovascular health by raising your heart rate when done in sets. They also promote joint stability and body coordination — crucial for overall fitness and injury prevention.

Best Exercises to Build Push-Up Strength

To eventually perform push-ups with proper form and control, you need to strengthen the muscles involved. Here are seven specific exercises that help build the foundation required:

1. Plank Holds: Why Is Core Strength a Push-Up Essential?

What it targets: Core, shoulders, lower back

How to do it:

• Begin in a forearm plank position with your elbows under your shoulders.
• Tighten your abs and glutes to form a straight line from head to heels.
• Keep your spine neutral and don’t let your hips sag.
• Hold for 30 to 60 seconds. Increase duration gradually as you progress.

Why it helps: Planks train your core to maintain a straight posture, preventing your midsection from collapsing during a push-up.

2. Shoulder Taps: How Do They Build Stability?

What it targets: Shoulders, core, and overall stability

How to do it:

• Start in a high plank with hands directly under shoulders.
• Keep hips steady as you lift one hand to tap the opposite shoulder.
• Alternate sides for 20 reps total, maintaining control.

Why it helps: This move challenges your ability to stabilize your core while shifting weight — crucial for push-up balance and form.

3. Dumbbell Chest Press: How Do You Strengthen Push Muscles?

What it targets: Chest, triceps, front shoulders

How to do it:

• Lie flat on a bench or the floor with a dumbbell in each hand.
• Start with arms extended, then slowly lower the weights until elbows are at 90 degrees.
• Push the weights back up with control.
• Perform 10–12 reps for 3 sets.

Why it helps: This isolates and strengthens your chest and triceps, building the force you’ll need to lift your body during a push-up.

4. Triceps Dips: Are You Ignoring Your Arm Power?

What it targets: Triceps, shoulders, core

How to do it:

• Sit on the edge of a sturdy chair or bench, hands gripping the edge.
• Slide forward, keeping legs bent or extended.
• Lower your body by bending the elbows until your arms form a 90-degree angle.
• Press back up using your triceps.
• Complete 10–15 reps for 3 sets.

Why it helps: Strong triceps help prevent elbow flaring and power the push phase of your push-ups.

5. Incline Push-Ups: How to Ease Into the Movement?

What it targets: Chest, shoulders, triceps, core with reduced intensity

How to do it:

• Place hands on a stable surface like a bench or countertop.
• Step your feet back until your body forms a straight line.
• Lower your chest toward the surface and push back up.
• Do 8–12 reps for 3 sets.

Why it helps: Incline push-ups reduce the load, allowing you to focus on form while building strength gradually.

6. Pike Push-Ups: Do They Improve Shoulder Power?

What it targets: Shoulders, triceps, upper chest

How to do it:

• Start in a downward dog position with hips raised.
• Bend elbows and lower your head toward the ground.
• Push back up to the starting position.
• Aim for 8–10 reps for 3 sets.

Why it helps: This variation puts more load on the shoulders, helping you develop upper-body strength for regular push-ups.

How to Do a Proper Push-Up?

1. Begin in a high plank with hands shoulder-width apart.
2. Engage your core and glutes to keep the body in a straight line.
3. Lower yourself slowly by bending elbows at about a 45-degree angle.
4. Stop when your chest nearly touches the floor.
5. Exhale and push back up to the starting position.
6. Repeat for 8–12 reps, focusing on form over speed.

What Push-Up Mistakes Should You Avoid?

• Sagging hips or raised butt: Breaks body alignment, straining your back.
• Incorrect hand placement: Too wide or too narrow stresses joints.
• Partial reps: Reduces effectiveness. Aim for full range of motion.
• Holding your breath: Limits oxygen and increases tension.
• Flaring elbows: Can lead to shoulder strain and instability.

Final Thought

Push-ups may be challenging, but they’re not out of reach. With the right supporting exercises and consistent practice, you’ll build the strength and control needed to master them safely. Start slow, train smart, and celebrate progress one strong rep at a time.