But if you’ve ever tried knocking out a few solid reps and found your arms shaking or your form breaking halfway through, you’re not alone. Whether you’re a beginner still working toward your first full push-up or someone trying to build strength for more reps, push-ups are tougher than they seem. They require strength, stability, control, and—yes—endurance.
But here’s the good news: You can get better at push-ups without just doing more push-ups. With the right supporting exercises, you can build up the muscles and control needed to improve form, increase reps, and feel more powerful with every push.
In this article, we’ll go over 6 effective exercises to help you boost your push-up game—so you can build both strength and endurance the smart way.
Let’s get started.
Why Push-Ups Matter (and Why They’re Tough)
Push-ups are a classic for a reason. They work your chest, triceps, shoulders, and core—all in one move. They also help improve posture, upper-body strength, and muscle control using just your body weight.
But here’s why they’re not as “easy” as they look:
- You need a strong core to hold the right position.
- Your shoulders and elbows need to move with control.
- Your chest and triceps have to work together to press you up.
- Your entire body needs to stay engaged—no sagging, no wobbling.
If any of those pieces are weak or out of sync, push-ups will feel frustrating. That’s where these 6 exercises come in.
1. Incline Push-Ups
Let’s start with a move that makes the standard push-up more accessible while still building the right muscles.
How to do it:
- Place your hands on an elevated surface like a bench, box, or even a wall.
- Walk your feet back until your body forms a straight line from head to heels.
- Lower your chest toward the surface, then press back up.
Why it helps:
Incline push-ups reduce the amount of body weight you’re pressing, so you can work on form and build strength without overloading.
Do: 3 sets of 8–12 reps
Progress: As you get stronger, lower the surface height until you can do push-ups on the floor.
2. Negative Push-Ups
This move focuses on the eccentric (lowering) phase, which is often where form breaks down.
How to do it:
- Start in a high plank position.
- Lower yourself slowly to the ground over a count of 3 to 5 seconds.
- Drop to your knees or reset and push back up.
Why it helps:
You’re strongest during the lowering phase, so this lets you build strength and control without needing to press all the way back up.
Do: 3 sets of 5–8 controlled reps
Tip: Don’t rush—go as slow and smooth as possible.
3. Triceps Dips (Bodyweight or on a Chair)
Strong triceps = better push power. This move targets the back of your arms, which are essential for push-up strength.
How to do it:
- Sit on the edge of a chair or bench, hands beside your hips.
- Slide forward so your hips are just off the edge.
- Lower your body by bending your elbows, then push back up.
Why it helps:
Triceps dips strengthen the muscles that help lock out your arms during push-ups.
Do: 3 sets of 10–12 reps
Too easy? Extend your legs straight out or add a pause at the bottom.
4. Plank Hold
A weak core will break your push-up form fast. Planks help build the endurance to hold that strong, straight-body position through every rep.
How to do it:
- Get into a forearm or high plank.
- Keep your body in a straight line from head to heels.
- Don’t let your hips sag or pike up.
- Hold and breathe steadily.
Why it helps:
You build endurance in your core and shoulders, both of which are working hard during push-ups.
Do: Hold for 30 to 60 seconds for 3 rounds
Want a challenge? Try shoulder taps or plank reaches.
5. Chest Taps or Shoulder Taps
These challenge your stability while mimicking the core tension needed in push-ups.
How to do it:
- Start in a high plank.
- Lift one hand and tap your opposite shoulder (or chest), then switch.
- Keep your hips steady—no rocking.
Why it helps:
This move trains your core and shoulders to stay solid and balanced, just like during push-ups.
Do: 10–15 taps per side
Tip: Move slow and with control—not speed.
6. Wall Slides or Scapular Push-Ups
These focus on shoulder mobility and scapular strength—often overlooked but super important for smooth push-up movement.
Wall Slides:
- Stand with your back against a wall.
- Slide your arms up like you’re making a goalpost or snow angel.
- Keep contact with the wall the whole time.
Scapular Push-Ups:
- Start in a plank.
- Without bending your elbows, let your chest sink slightly between your shoulder blades.
- Push back up to spread your shoulder blades.
Why it helps:
Strong, mobile shoulders = better range of motion and less pain during push-ups.
Do: 10–15 reps of either (or both!)
Sample Push-Up Strength Workout (No Equipment)
Here’s how you can put these exercises into a quick, effective workout routine to boost your push-up performance:
Warm-Up (5 minutes):
- Arm circles
- Shoulder rolls
- Cat-Cow stretches
- 10 incline push-ups (easy version)
Workout: (2–3 Rounds)
- Incline Push-Ups – 10 reps
- Negative Push-Ups – 5 slow reps
- Triceps Dips – 12 reps
- Shoulder Taps – 10 each side
- Plank Hold – 30 seconds
- Scapular Push-Ups – 12 reps
Cool Down:
- Stretch your chest, shoulders, and arms
- Foam roll if needed
- Light yoga or child’s pose to reset
Final Tips for Better Push-Ups
Getting better at push-ups takes practice—but smart practice is what really moves the needle. Keep these tips in mind:
- Focus on form over reps. Ten perfect push-ups beat twenty sloppy ones.
- Rest when needed. You’re building strength, not racing.
- Track your progress. Count how many quality reps you can do each week.
- Train 2–3 times per week consistently to see real improvements.
And don’t get discouraged. Everyone starts somewhere. Even just doing one solid push-up is a win—and from there, the only way is up.
Final Thoughts
Improving your push-ups isn’t just about brute strength. It’s about control, technique, and building strength in the right areas. With these six exercises in your routine, you’ll not only build the muscles needed for better push-ups—you’ll also boost your endurance, protect your joints, and feel more confident every time you hit the floor.
