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Push-Ups for Biceps

Oxygenmag.com suggests that push-ups are an excellent body-weight exercise for strengthening the chest, shoulders, biceps and triceps. Push-ups can be done in many variations. Strength training, according to the Centers for Disease Control and Prevention, can increase bone density, improve stamina, promote weight loss and reduce your risk of injury.

Modified Single-Arm Push-Up

The modified single-arm push-up targets the chest, shoulders, biceps, triceps and abdominals. To perform a modified single-arm push-up, begin on your hands and knees on the floor. Push your hips forward and down and bring your wrists underneath your shoulders. Engage your abdominals. Lower your chest toward the floor, keeping your elbows close to the body. Push back up and lift your right arm a few inches off the floor. Repeat the push-up and lift your left arm off the floor a few inches. Continue to alternate arms, repeating for 10 repetitions.

Staggered-Arm Push-Up

The staggered-arm push-up targets the chest, shoulders, biceps, triceps and abdominals. To perform a staggered-arm push-up, begin on your hands and knees on the floor. Push your hips forward and down and bring your wrists underneath your shoulders. Engage your abdominals. Your hands should be shoulder-width apart with the right arm 4 to 6 inches above the left. Lower your chest toward the floor, keeping your elbows close to the body. Push back up to the starting position. Repeat for 10 repetitions. After completing 10 repetitions, switch the left arm 4 to 6 inches above the right. Lower your chest toward the floor, keeping your elbows close to the body. Push back up to starting position. Repeat for 10 repetitions.

Bosu Push-Up

The bosu push-up targets the chest, shoulders, biceps, triceps and abdominals. To perform a bosu push-up, begin on your hands and knees on the floor. Push your hips forward and down. Put your hands on the flat side of the bosu. Bring your wrists underneath your shoulders. Engage your abdominals. Pull your knees off the floor. Lower your chest toward the floor, keeping your elbows close to the body. Push back up to the starting position. Repeat for 10 repetitions.

Dumbbell Push-Up

The dumbbell push-up targets the chest, shoulders, biceps, triceps and abdominals. To perform a dumbbell push-up, begin on your hands and knees on the floor. Push your hips forward and down. Place one dumbbell on each side of your shoulder and grasp the dumbbells with a neutral wrist. Lift your knees off the ground. Engage your abdominals. Lower your chest toward the floor, keeping your elbows close to the body. Push back up to your starting position. Repeat for 10 repetitions.

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About the Author

Catherine Christy began writing in 2000 for the Waterloo/Cedar Falls Courier. Christy is an American Council on Exercise-certified group fitness instructor, personal trainer and lifestyle and weight-management consultant. She is also certified as a yoga and pilates instructor. Christy holds a Master of Arts in community-health education from University of Northern Iowa.

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