Bodyweight

Bicep Push Up

The Bicep Push Up is a tough variant of the standard push-up, targeting and boosting strength in biceps, chest muscles, and shoulders. Excellent for enhancing upper body strength and stability.
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Bicep Push Up instructions
Step-by-step instructions
1
Start in a traditional push-up position, with your body parallel to the ground and your hands placed shoulder-width apart.
2
Instead of angling your upper arms out to the sides, keep them tight to your body with elbows bent.
3
Lower your body towards the ground, keeping your elbows close to your body and brushing past your torso.
4
Push yourself back up to the starting position while maintaining the same body alignment.
5
Repeat for your desired number of reps, ensuring to keep your elbow close to your body to activate your biceps.
Start in a traditional push-up position, with your body parallel to the ground and your hands placed shoulder-width apart.
Instead of angling your upper arms out to the sides, keep them tight to your body with elbows bent.
Lower your body towards the ground, keeping your elbows close to your body and brushing past your torso.
Push yourself back up to the starting position while maintaining the same body alignment.
Repeat for your desired number of reps, ensuring to keep your elbow close to your body to activate your biceps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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