Doing push-ups is one of the best bodyweight exercises for working your upper body, including your arms. Doing a variety of push-ups will help you sculpt your arms faster..
Start with the basic push-ups, and continue with the diamond push-up and the downward facing dog push-up, drawn from the army and yoga, respectively:
Basic push-ups
They are the ones that are done with the hands just below the shoulders. You can practice them with your knees on the ground or with your legs straight, which will strengthen and tone even more the muscles of the arms and upper backas well as the famous nucleus.
Begin by adopting a plank pose. Inhale and as you exhale, bend your elbows out and lower your chest to the floor. Stop as soon as your shoulders line up with your elbows. Inhale to straighten your arms again. This counts as one rep.
Diamond bending
This variation of the traditional push-ups will help you work your triceps. By requiring your arms to be closer together, you will also focus more effort on the inside of your pecs.
Start with an iron. Place your hands together, just below the breastbone, with the tips of the index fingers and thumbs touching. The gap between your fingers should form a kind of triangle or diamond, hence its name.
After taking in a breath, exhale to bend your elbows, lowering your chest toward the ground. Keep your hands as directed at all times. Inhale to straighten your arms again. This counts as one rep.
If you find it too difficult, try to spread your hands and feet a bit. Still hard for you? So, you can lower your knees to the ground. The important thing is to do the push-ups, even with a little help.
Downward facing dog flexion
We must thank yoga for this variation, which will help you work your back and abs. As a bonus, too will help your calves stretch nicely after a long day.
Get into the downward facing dog position, but leaning on your elbows instead of your hands. As you exhale, press your hands against the ground to straighten your elbows. Pull your navel towards your spine, and move your pelvis up and back, until you get into the traditional downward facing dog pose. Inhale and gently lower your elbows back to the floor to complete one rep.