How to do the Bicep Push Up
Primary: Biceps · also works Chest, Shoulders, Triceps.
The Bicep Push Up is a variation of the traditional push-up that targets the biceps as the primary muscle group. This exercise also engages the chest, shoulders, and triceps to a lesser extent. It's a great bodyweight exercise for building upper body strength and endurance. The bicep push-up requires no additional equipment and can be performed anywhere, making it ideal for home workouts or when access to a gym is not possible.
Step by step
- 1
Start in a push-up position with your hands placed closer together than a traditional push-up, forming a triangle shape with your thumbs and index fingers.
- 2
Keep your body in a straight line from head to heels and engage your core.
- 3
Lower your body towards the ground by bending your elbows while keeping them close to your torso.
- 4
Push yourself back up to the starting position by straightening your arms.
Coaching cues
- Maintain a tight core throughout the exercise to prevent your hips from sagging.
- Keep your elbows close to your body to ensure the biceps are effectively engaged.
- Control your movements to maximize muscle engagement and reduce the risk of injury.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Bicep Push Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Bicep Push Up work?
Primary: Biceps. Secondary: Biceps, Chest, Shoulders, Triceps
How many sets and reps of Bicep Push Up should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Bicep Push Up?
Same movement pattern, different equipment: Band Curl, Band Hammer Curl, Barbell Curl, Cable Curl, Concentration Curl, Dumbbell Curl.
Is the Bicep Push Up good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.