strong and muscular arms are every man's desire aren't they even without the rest of your body ripped you look immediately handsome with those sculpted biceps and triceps not to mention that arm strength helps a lot in everyday activities too but what if I told you that you could get your arms beefed up at home with just some push-ups now before we proceed to the training itself it's important to understand how push-ups work in general they're perceived as chest exercise targeting petrels and shoulders the most however push-ups are much more versatile than that it only depends on how you do them performed correctly they are beneficial almost for your entire body abs back muscles neck and of course arms all you have to do is keep the right form to avoid injury and improve your results today's push up workout will focus on making your biceps triceps and shoulder muscles bulkier and more sculpted and you'll achieve that in just 10 minutes a day so let's get started number one standard push-ups we'll begin with a classic just to get you pumped up for the workout and use to keep the form correct to perform standard push-ups get into the plank position put your palms firmly on the floor so that your hands are directly under your shoulders keep your arms straight propping your entire upper body on them at the same time straighten your legs behind you and prop them up on your toes your body should form a straight line from the neck down with your neck neutral and your core hence now start lowering your body by bending your arms at the elbows the movement should be slow and controlled as soon as your chest touches the floor push yourself back up in the same manner don't let your lower back sag to the floor it could result in back pay do three sets of five reps for the first time trust me that'll be enough if you're new to this exercise just make sure that the rest between sets is no more than ten seconds also if you find it too hard to do push-ups from the plank position try propping your lower body on your knees it'll reduce the weight you have to lift off the ground to Diamond push-ups now let's get to those beefy arms already this push-up variation has a pretty name and pretty good results if you want to target your biceps prop yourself in the standard plank position and bring your hands closer together spread your fingers apart so that your thumbs and index fingers make the shape of a diamond hence the name now start lowering your body to the floor once again keep your back straight and only work with your arms you should feel the tension in both your biceps and triceps along with your shoulders and chest as you go down make sure your elbows are parallel to your body not pointed outwards this way your biceps will work harder try to touch your chest to your fingers and then go back up the same way do three sets of three reps for this exercise again resting no more than 10 seconds in between it's an advanced technique and for an unprepared person it might just be too tough to do more number three push-ups with reversed hands now this one is a real challenge but it will target your biceps like nothing else it might be a good idea to start with an EPROM plank from scratch because it can be super hard for a beginner so you've been warned stand in the initial push-up position and move your hands lower down your body aligned with somewhere around your mid-back now reverse your hands so that your fingers look at your toes if you've managed not to drop to the floor at this you're already doing a great job lower your body by bending your elbows and tucking them to your sides once you nearly touch the floor with your chest push yourself up with this exercise the number of reps is irrelevant so just do three sets of as many reps as you can until you fail don't worry if it's just a few as you train and do it regularly your strength and stamina will increase letting you do more and more reps with each try and because of its intensity you'll see your biceps and triceps grow like there's no tomorrow for single leg push-ups this kind of push-ups will not only target your arms chest and back but also improve your coordination and balance don't sway get into the standard plank position stretch your legs behind you and put your hands directly below your shoulders now slightly raise one foot off the ground and then do a push-up upon going up try not to wobble and raise yourself in a steady controlled movement when you're back to the plank switch the foot and repeat a push-up continue switching feet like this with each rep this variation makes the load on your arms even greater thanks to the need to balance yourself and if you want to increase the work of your biceps and triceps move your hands closer together kind of combining the exercise with Diamond push-ups do three sets of as many reps as you can and give yourself a bit of a well-deserved rest after you're done 5 gorilla push-ups ever wanted to legitimately repeat that signature King Kong move well you've got it gorilla push-ups are full of bursting feral power so imagine you're a ferocious primate and get down to it as usual get into the plank position with your body straight as an arrow now this is the only exercise where you don't need to be slow quite the contrary in fact quickly drop down to the floor and then use your arms to explode up and lift your upper body off the ground well in the air slap your hands on your chest and put them back down so fast as not to fall feeling like monkey king yet this explosive exercise helps increase burst power of your arms and shoulders again do three sets until failure at first you may want to give yourself a break and do no more than three to five reps but as you grow in strength make sure you do more reps – this won't let your muscles get used to the workload and continue growing and that's it these five exercises take no more than a minute of your time and give yourself another minute between them to rest so in total you'll get 10 minutes a day do this workout three or four times a week giving your body a rest every other day so that your muscles have time to grow also this is kind of obvious but still don't forget that proper eating is one of the key factors in building muscle mass so if you want your biceps big and bulky eat more protein rich foods like eggs almonds don't be too hard on these though cottage cheese and chicken breast reducing your carbs intake also helps a lot so ditch that chocolate bar and replace it with some nuts instead and if you want even faster results combine the push ups with other exercises targeting your arm muscles for biceps the most effective ones are bicep curls with dumbbells and barbells they directly work these muscles making them firm and round it for more prominent triceps try doing bench dips and dumbbell floor press as for your shoulders there are dumbbell lateral and front raises as well as dumbbell incline row it's important to mention that shoulders are probably the hardest at Target separately because different exercises work different shoulder muscle sections so to get nice and rounded shoulders you'll need to target each of those sections specifically and last but not least don't forget there are two types of muscle mass you can build lean and bulky if you want to stay make your exercise strength routine low resistance with many repetitions and combine it with aerobic training to burn fat this approach will give you a slim figure without bulking muscles of a bodybuilder if big muscles are exactly what you aim for though you should do the exact opposite short sets of high resistance exercises take heavier weights for example and perform as many reps as you can but make sure you physically can't do more than 12 at a time and don't forget to eat properly and mind your calorie intake so do you know of other short and effective workouts for big and strong arms share them down in the comments if you learned something new 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