3 Steps 9 Exercises For Mastering A Push-Up That Will Tone Your Abs And Arms

Getting more out of your push-ups is as simple as 1-2-3. By taking a 3-step approach you will safely work your way up to performing the challenging move, which will tax your muscles and increase your strength.

Step 1 warms up your muscles; Step 2 features compound movement patterns that work your abs and arms, Step 3 works your muscles most intensely. Together these steps will chisel killer abs and arms.

Stick to the first series until you can perform 3 sets with a 1-minute rest in-between. Then, add on the second series—try performing a Series 1, then a Series 2, and then resting for 1 minute and repeating. After you become comfortable with that, add the third.

Depending on your current strength, it may take several months before you’re prepared to work through all 3 series—but don’t be discouraged. No matter what level you’re working at, when you perform these moves every other day (about 3 to 4 times per week) you’re sure to see your body and strength transform.

Series 1

Step 1: Wall Push-ups:

How to:

Angle your body at a slope where your feet grip the floor and hands touch partway down a wall.
Place hands wider than shoulders, slightly below shoulder height.
Inhale and bend your elbows and lean in as one unit to touch chest to or near wall.
Exhale and extend elbows and reach chest back out to starting position.
Perform this move for 1 minute.

Step 2: Incline Push-ups:

How to:

Place hands wider than shoulder-width apart on an elevated platform, like a stool, bench, or ottoman (or a Lebert Equalizer, as shown here).
Grip floor beneath you to hold the body in a high incline plank.
Inhale and slowly lower chest to bench, descending body as one unit.
Exhale as you push yourself back up to starting position.
Perform this move for 40 seconds.

Step 3: Floor Push-ups:

How to:

Push-ups on your toes will always challenge your abs significantly more than push-ups on your knees.
If you can’t complete the full 20 seconds on your toes, hold a high plank for the remaining time.
Place hands wider than shoulder-width apart on a mat on floor.
Curl toes to grip mat behind you and lift to high plank.
Inhale and lower body as one unit to touch nose to floor.
Exhale and push yourself up as one steady, unwavering unit to starting position.
Perform this move for 20 seconds.

Series 2

Step 1: Inchworm Push-ups:

How to:

Stand up straight and tall.
Engage abs to tighten the core, then lean forward at hips and slide hands down thighs until fingertips touch floor.
Walk hands out in front, one at a time, until reaching a high plank position.
As you do this, engage abs and minimise shift in hips.
Spread hands slightly wider than shoulders and perform 1 push-up.
Walk hands back in toward toes, minimising shift in hips along the way, then slide hands back up thighs and raise torso to an upright standing position.
Perform this move for 1 minute.

Step 2: Running Man Push-ups:

How to:

Assume a high plank position.
Perform 1 push-up.
At the top of the push-up, reach right arm and left leg into the center and touch right hand to left shoe.
Resume high plank.
Perform another push-up, then reach left arm and right leg into the center and touch left hand to the right shoe.
Perform this move for 40 seconds.

Step 3: Pike Push-up to Twist:

How to:

Hoist hips high in the air to position body in Downward-Facing Dog.
Spread hands slightly wider than shoulder-width apart.
Inhale, bend at elbows and drive crown of the head directly between two hands on floor.
Keep hips raised high to the sky.
Exhale and firmly press into the floor and extend elbows, raising body back to starting position.
After performing a pike push-up, weave 1 hand through to touch the opposite foot on the floor.
Return to starting position.
Perform another pike push-up, then touch other hand to the opposite foot on the floor.
Perform this move for 20 seconds.

Series 3

Step 1: Push-ups with Mountain Climbers:

How to:

Assume high plank position.
Place your feet on a set of fitness discs or paper plates (or towels).
Perform 1 push-up.
At top of push-up, drive right knee in toward belly, then return right foot to floor and drive left knee in toward belly.
Return to starting position.
Perform this move for 1 minute.

Step 2: Push-ups with Tucks:

How to:

Place feet on a set of fitness discs or paper plates.
Perform 1 push-up. At top of push-up, slide both feet in, tucking both knees in toward belly.
Slide feet back out to resume starting position.
Perform this move for 40 seconds.

Step 3: Push-ups with Pikes:

How to:

Place feet on a set of fitness discs or paper plates.
Assume high plank position.
Perform 1 push-up.
At top of push-up, keep legs straight but hoist hips towards sky, sliding feet in closer to hands.
Slowly slide feet back out with straight legs and resume starting position.
Perform this move for 20 seconds.