Building Upper Body Strength: Does Daily Pushup Routine Adequately Suffice?

Pushups are a versatile exercise that can help you build strength in your chest, shoulders, triceps, and core. In this article, we'll explore various pushup variations and the addition of resistance band rows to your workout routine, as recommended by Chris Mohr, PhD, RD, for continuous upper body strength building.

Diamond Pushups

Diamond pushups, a more challenging variation of traditional pushups, provide a solid core workout compared to their traditional counterparts. To perform diamond pushups, get in a high plank position with hands close together under your chest, forming a diamond shape with thumbs and index fingers. Lower your chest toward your hands with control, keeping elbows tucked close to the body, and press back to the starting position. Perform 3 sets of 6 to 8 reps per side, resting for one minute between sets.

Diamond pushups target the triceps more than regular pushups due to the narrow hand placement, making them an excellent choice for those looking to focus on this muscle group.

Archer Pushups

Archer pushups are an advanced variation that mimic the motion of a one-arm pushup, forcing one side to handle most of the load while the other provides support. To do archer pushups, start in a wide pushup position, bend your right elbow and shift your weight toward your right side while keeping your left arm straight, push back to the center position, then repeat on the opposite side, keeping hips level and core tight throughout the movement. Perform 3 sets of 6 to 10 reps, resting for one minute between sets.

To progress archer pushups, reduce assistance from the straight arm over time to get closer to a full one-arm pushup.

Incline and Decline Pushups

Incline pushups are excellent for beginners as they reduce the load on arms and shoulders, allowing for focus on form. Perform these pushups by placing your hands on an elevated surface, such as a bench or chair, and following the same pushup motion as described above.

Decline pushups shift more of your body weight toward your upper chest and shoulders, making them a more challenging pushup variation. These can be done by placing your feet on an elevated surface and performing the pushup as usual.

Resistance Band Rows

Resistance band rows strengthen the upper back, rear shoulders, and biceps, helping prevent muscular imbalances and supporting better posture. To do resistance band rows, anchor a resistance band to a secure fixture at roughly chest height, hold the ends of the band with palms facing each other, step back to create tension in the band, pull the band toward your ribcage while squeezing your shoulder blades together, and slowly return to the starting position.

Perform 3 sets of 12 to 15 reps of resistance band rows, resting for one minute between sets. To progress resistance band rows, step farther back or use a heavier band to increase resistance.

It's essential to balance pushups with a counterbalancing pulling exercise for your backside to avoid muscle imbalances affecting posture and joint health. Incorporating resistance band rows into your workout routine can help achieve this balance.

Remember, if diamond pushups are too challenging, perform them from your knees while keeping proper form. If you keep doing the same number and type of pushups, your body may stop seeing a reason to improve, leading to plateaus in strength and muscle growth. Mixing up your pushup routine and incorporating resistance band rows can help prevent this.

Pushups require no equipment and can be done anywhere, making them a convenient addition to any workout regimen. With the exercises outlined above, you can build continuous upper body strength without hitting a wall.