What you can do
A standard push-up targets the pectorals (chest muscles), deltoids, and triceps.
But if you engage your core and activate your glutes, this dynamic move can improve more than just your upper body.
You can even adapt your technique to target your biceps. Here are three bicep-focused variations to try, alternative bicep moves, and more.
How to do a push up

To perform a standard push-up, get into a plank position.
Place your palms on the floor. Make sure they are placed directly under your shoulders. Keep your neck neutral, back straight, core tight, and feet together.
To descend, gently bend your elbows - they should form a 45 degree angle - and slowly lower your body towards the floor. Be sure to keep your torso straight and your neck neutral.
When your chest hits the floor, come back up to start with your arms. Pay special attention to your lower back. You don't want it sagging towards the ground.
Proper form is essential to increase strength and prevent injury.
Place your palms on the floor. Make sure they are placed directly under your shoulders. Keep your neck neutral, back straight, core tight, and feet together.
To descend, gently bend your elbows - they should form a 45 degree angle - and slowly lower your body towards the floor. Be sure to keep your torso straight and your neck neutral.
When your chest hits the floor, come back up to start with your arms. Pay special attention to your lower back. You don't want it sagging towards the ground.
Proper form is essential to increase strength and prevent injury.
If your palms and elbows are too far apart, you risk shoulder pain. And if your lower back sags when you try to stand up, it can cause back pain.
If standard push-ups are painful or uncomfortable, don't force them. Some modifications can help relieve pressure on your joints and allow you to build strength safely.
It can be helpful to train with your knees on the floor instead of doing a full plank. You can also try doing push-ups from an elevated surface, such as a bench or step.
How to target your biceps
The biceps brachii muscle - known simply as the biceps muscle (yes, it's always plural!) - is the muscle at the front of your upper arm.
Its main function is to bend your forearm towards your upper arm. It also helps to rotate the palm up and down.
Although a standard pushup doesn't target the biceps muscle, changing the position of your hands can make this muscle play a bigger role in the movement.
The biceps brachii muscle - known simply as the biceps muscle (yes, it's always plural!) - is the muscle at the front of your upper arm.
Its main function is to bend your forearm towards your upper arm. It also helps to rotate the palm up and down.
Although a standard pushup doesn't target the biceps muscle, changing the position of your hands can make this muscle play a bigger role in the movement.
1. Pushup in close position

By bringing your hands together, you more directly target the biceps.
To start :
Get into the standard pushup position, making sure your torso is rigid and your neck is neutral.
Bring your hands together, leaving only a few centimeters between them. The closer they are, the more difficult this exercise will be, so adjust accordingly.
Lower your body toward the floor, letting your elbows flare out at a 45 degree angle.
Go back to the start and repeat the exercise, doing as many reps as you can — or working to failure — for three sets.
To start :
Get into the standard pushup position, making sure your torso is rigid and your neck is neutral.
Bring your hands together, leaving only a few centimeters between them. The closer they are, the more difficult this exercise will be, so adjust accordingly.
Lower your body toward the floor, letting your elbows flare out at a 45 degree angle.
Go back to the start and repeat the exercise, doing as many reps as you can — or working to failure — for three sets.
2. Inside push-ups with reversed hands

By shifting the alignment of your hands down your torso and reversing their position, you will achieve an arm curling motion. This is the key to targeting the biceps.
Since this is an advanced move, consider starting on your knees instead of doing a full plank.
To start :
Start in the standard push-up position.
Rotate your hands so that your fingers are facing the wall behind you. Move your hands so that they are aligned with the middle of your back.
Lower yourself, tucking your elbows in toward your body as much as possible.
Once your chest is close to the floor, come back up to start again. Again, perform three sets to failure.
Since this is an advanced move, consider starting on your knees instead of doing a full plank.
To start :
Start in the standard push-up position.
Rotate your hands so that your fingers are facing the wall behind you. Move your hands so that they are aligned with the middle of your back.
Lower yourself, tucking your elbows in toward your body as much as possible.
Once your chest is close to the floor, come back up to start again. Again, perform three sets to failure.
3. One-arm push-ups

As the name suggests, the one-arm push-up is done with one arm tucked behind your back.
This is another advanced move, so consider kneeling or doing it on an elevated surface to start.
To start :
Start in the standard push-up position.
Widen the distance between your feet for more stability, then lift one hand off the floor and place it behind your back.
Lower until your chest is close to the floor.
Return to the starting point by performing three sets until failure.
Considerations
Don't be discouraged if these exercises are difficult at first. Most are for experienced people. Use modifications to reap the benefits.
Doing any of these moves at least once a week will help your biceps grow in size and strength, especially when combined with a few of the bicep-focused exercises below!
This is another advanced move, so consider kneeling or doing it on an elevated surface to start.
To start :
Start in the standard push-up position.
Widen the distance between your feet for more stability, then lift one hand off the floor and place it behind your back.
Lower until your chest is close to the floor.
Return to the starting point by performing three sets until failure.
Considerations
Don't be discouraged if these exercises are difficult at first. Most are for experienced people. Use modifications to reap the benefits.
Doing any of these moves at least once a week will help your biceps grow in size and strength, especially when combined with a few of the bicep-focused exercises below!
Other bicep-focused exercises
You can also work your biceps with many other exercises. Try them:
Alternate bicep curls with dumbbells. If you are a beginner, do not exceed a weight of 5 kg in each hand. Your torso should stay still and your elbows should stay close to your body as you curl.
Barbell bicep curls. You should be able to lift a bit more weight with dumbbells, so feel free to take it a step further. But make sure your form is solid! You must remain slow and controlled throughout the movement.
Head cable bending. You must have access to a cable device for this move, which you perform overhead.
The pull-ups. While pull-ups primarily work the back, changing the grip to perform a chin-up will work the biceps. If you have access to a gym, consider using an assisted draft machine. You can also use a pull-up band and bar.
Alternate bicep curls with dumbbells. If you are a beginner, do not exceed a weight of 5 kg in each hand. Your torso should stay still and your elbows should stay close to your body as you curl.
Barbell bicep curls. You should be able to lift a bit more weight with dumbbells, so feel free to take it a step further. But make sure your form is solid! You must remain slow and controlled throughout the movement.
Head cable bending. You must have access to a cable device for this move, which you perform overhead.
The pull-ups. While pull-ups primarily work the back, changing the grip to perform a chin-up will work the biceps. If you have access to a gym, consider using an assisted draft machine. You can also use a pull-up band and bar.
In summary
Push-ups are a fundamental exercise that you should incorporate into your exercise program to achieve functional strength. If you make variations of it, to work the biceps for example, you can spice things up and target different muscles.