Dominic Stone
Push-ups are a popular exercise used in upper extremity training. They are a compound bodyweight exercise, meaning they target several muscle groups in the upper body. The chest, triceps, shoulders, and core muscles are all activated during a push-up, with the chest (pectoralis major and minor) being the main target due to its large muscle group. Push-ups can be modified to target different muscle groups, such as the wall push-up, which helps build shoulder and chest strength, or the decline push-up, which requires keeping the legs on a higher plane and uses more body weight.
| Characteristics | Values |
|---|---|
| Agonist (prime mover muscle) | Pectoralis major |
| Synergists (helper muscles) | Triceps, Anterior deltoids |
| Target muscle groups | Chest, Triceps, Shoulders |
| Secondary muscle groups | Serratus anterior, Coracobrachialis, Core |
| Other muscles | Abdominals, Biceps, Rhomboids, Trapezius, Quadriceps, Latissimus dorsi, Rotator cuff, Upper traps |
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What You'll Learn
Triceps
Push-ups are a great way to target your triceps. The tricep muscle has three distinct heads that make up different parts of the arm: the lateral head, the anterior head, and the posterior head.
The lateral head is the outermost part of the muscle, giving your arms a sharp, defined look when flexed. This head is responsible for elbow extension, helping to straighten your arm during the upward movement of a tricep push-up. To emphasize this head, keep your elbows tight and maintain proper form throughout the downward movement of the push-up.
The anterior head is also targeted during push-ups due to its location on the front of the shoulder joint. This head helps bring the arms inward towards the chest during the upward phase of the push-up and stabilizes the shoulders during the downward phase.
To effectively target your triceps during push-ups, focus on proper form and muscle activation. Keep your elbows tight, your core muscles engaged, and maintain a strong plank form throughout the movement. Avoid letting your chest muscles take over, as this can reduce the activation of the triceps.
Additionally, consider trying variations of push-ups that specifically target the triceps, such as diamond push-ups or modified tiger push-ups. These variations increase tension on the triceps while reducing the load on the chest.
By incorporating push-ups and their variations into your exercise routine, you can effectively target and strengthen your triceps, leading to improved upper body strength and muscle definition.
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Pectoralis major and minor
The pectoralis muscles are essential for the dynamic movement and stabilization of the shoulder girdle. They are comprised of the pectoralis major and minor, which underpin the movement and stability of the anterior thoracic wall and shoulder girdle. The pectoralis major is the prime mover muscle or agonist in push-ups, with the pectoralis minor acting as a synergist or helper muscle.
The pectoralis major is the most superficial muscle in the pectoral region. It is large and fan-shaped, composed of a sternal head and a clavicular head. The sternal head originates from the anterior surface of the sternum, the superior six costal cartilages, and the aponeurosis of the external oblique muscle. The clavicular head originates from the anterior surface of the medial clavicle. The pectoralis major converges into a tendon that inserts on the humerus, facilitating arm adduction, flexion, and internal rotation. It is innervated by the medial and lateral pectoral nerves, stemming from the brachial plexus.
The pectoralis minor lies underneath the pectoralis major. It extends from the third to fifth ribs and inserts into the medial border and superior surface of the coracoid process of the scapula. By drawing the scapula anteroinferiorly against the thoracic wall, the pectoralis minor stabilizes the scapula, influencing scapular depression and protraction, crucial for respiration and shoulder function. The pectoralis minor is supplied by the medial pectoral nerve, carrying fibers from the eighth cervical and first thoracic nerves (C8-T1), which are essential for its activation.
The pectoralis major and minor muscles work in coordination with other muscle groups during push-ups, such as the triceps, anterior deltoids, and core muscles, to provide stability and a full range of motion.
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Deltoids
Push-ups are a versatile exercise that targets several muscle groups in the upper body. The deltoids, specifically the anterior deltoids, are one of the muscle groups targeted by this exercise.
The deltoids are the muscles located in the shoulders, and they are responsible for various movements of the shoulder joint. During a push-up, the anterior deltoids are particularly engaged in adducting the shoulder joint, bringing the arms inward towards the chest during the upward phase of the movement. Additionally, they contribute to stabilizing the shoulders during the downward phase.
To maximize the benefits for the deltoids, it is important to maintain proper form during the exercise. This includes keeping the arms shoulder-width apart over the shoulders, hands locked to the floor, and the core engaged to stabilize the spine.
Additionally, the tempo of the push-ups can be varied to increase the focus on the deltoids and other secondary muscle groups. Performing push-ups with a controlled tempo, such as slowing down the upward and downward phases, can increase the time under tension, providing a greater challenge to the targeted muscles.
By incorporating push-ups into a well-balanced training program, individuals can effectively target the deltoids, build upper body strength, and improve shoulder stability.
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Core
Push-ups are a compound exercise that targets multiple muscle groups, including the core. The core muscles are essential for maintaining proper form and stability during the push-up.
The core muscles worked during a push-up include the abdominal muscles, which help to keep the torso erect and stable. These abdominal muscles are made up of five main muscles: the rectus abdominis, transversus abdominis, internal and external obliques, and the pyramidalis.
Additionally, the deep core muscles of the back, also known as the erector spinae, help to maintain a straight spine and protect the lower back. These muscles work in unison to provide stability and balance during the push-up.
To ensure proper alignment and avoid lower back pain during a push-up, it is crucial to engage the core muscles. This means squeezing the abdominal muscles and pulling the belly button toward the ceiling, creating a neutral spine position.
Furthermore, the gluteus maximus muscles in the buttocks are also considered part of the core and play a crucial role in stabilising the hips during the push-up.
By focusing on engaging the core and maintaining a tight core throughout the movement, push-ups can effectively strengthen and tone the core muscles, improving stability and posture.
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Upper back
Push-ups are a fantastic way to build upper body strength, and they can be made easier or more challenging depending on your fitness level. They are a simple and effective exercise that works your chest, shoulders, back, core, and arm muscles.
When it comes to the upper back, there are several muscles targeted by push-ups. These include the rhomboid and trapezius muscles, also known as the back extensor muscles (erector spinae). These muscles run the length of the spine on either side, allowing you to stand upright and rotate your trunk. Keeping your shoulder blades pulled back during push-ups increases the activation of these upper back muscles.
Additionally, the pike push-up variation specifically targets the upper back, along with the shoulders, serratus anterior, and triceps. This variation is performed by starting on all fours, lifting the buttocks into the air, keeping the arms straight, and bending at the hips to form an upside-down V shape.
By including push-ups and their variations in your workout regimen, you can effectively target and strengthen your upper back muscles, improving your overall upper body strength and posture.
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Frequently asked questions
Pushups are a compound bodyweight exercise, meaning they target several muscles in the upper body, including the chest, triceps, shoulders, and upper back.
The secondary muscles worked during a pushup include the abdominals, serratus anterior, coracobrachialis, and the biceps.
Some variations of the pushup exercise include the wall pushup, modified pushup, incline pushup, knee pushup, and decline pushup.
Pushups are a great way to build upper body strength and improve joint stability. They can also help increase endurance and strengthen the heart muscle by raising the heart rate.
