Are Push-Ups an Effective Bicep Workout?

Learn whether push-ups are a good workout for building and strengthening your biceps.

Anju Mobin - Writer for Trim Down Club
By Anju Mobin
Nevena Radulović - Editor for Trim Down Club
Edited by Nevena Radulović

Updated May 3, 2023.

Your biceps are important upper-body muscles, as weak biceps can affect your elbows, wrists, forearms, and shoulders. Strong biceps help you perform everyday tasks such as carrying, lifting, pushing, pulling, etc. So, strengthening your biceps is great for your physical health.

Push-ups are a good workout for building and strengthening your biceps, but their effectiveness will depend on the type of push-ups you're doing, the intensity of the workouts, and their duration.

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How to Target Your Biceps

The most effective way to target your biceps during a workout is by doing close-stance push-ups. This kind of push-up helps strengthen your other upper body muscles as well, such as the chest, shoulders, and upper and middle back.

How to Do a Close-Stance Push-Up

To do this exercise, follow these steps:

  1. Get on the floor or a yoga mat on all fours. Place your hands on the floor, slightly wider than your shoulder.
  2. Extend your legs backward to get into a high plank position and keep them in a straight line with your back. If this standard push-up position isn't comfortable for you, keep your knees on the ground.
  3. Move your hands closer together, leaving just a few inches between them.
  4. Lower your body to the ground while allowing your elbows to flare out at a 45-degree angle.
  5. Push-Ups for Biceps
  6. Push back up to your starting plank position.
  7. Repeat these steps to do as many push-ups as you can.
  8. Push-Ups for Biceps

To get the most benefits for your biceps, include close-stance push-ups in your regular workout routine, such as the One and Done Workout.

» Find out whether the One and Done Workout really works

Get the Most Out of Your Workout With Push-Ups

Although close-stance push-ups will best target your biceps, whichever type of push-up you chose to do, make sure to maintain a tight core during the workout. Try pulling your belly button toward your spine as you get into the push-up position and lower yourself down.

Although you should mind your safety to prevent injury while doing push-ups, these are still effective exercises for building and strengthening your biceps. Even if you choose to stick to a daily routine, doing push-ups is sure to enrich your workout regimen.

» Enhance your exercise routine with the One and Done Workout