The Ultimate Guide to Push Ups: Which Muscles Do They Work?
Push ups are a classic exercise that has been around for decades, and for a good reason.
They are a great way to build strength, muscle, and endurance in the upper body, and can be done anywhere without any equipment.
But which muscles do push ups work?
In this article, we’ll explore the key muscles targeted by push ups, how to perform them correctly, and some variations to make them even more challenging.
Muscles Worked by Push Ups:
1. Chest
The primary muscle group targeted by push ups is the chest.
The pectoralis major and minor muscles are responsible for pushing movements and are essential for upper body strength.
When you perform a push up, your chest muscles contract to push your body away from the ground.
2. Shoulders
Push ups also work the muscles of the shoulders, specifically the deltoids.
The deltoids are responsible for raising your arms and rotating your shoulders.
During push ups, the anterior, middle, and posterior fibers of the deltoids are all activated to help stabilize and control the movement of the shoulder joint.
3. Triceps
The triceps are the muscles located at the back of the upper arm and are responsible for extending the elbow.
They are activated during push ups to help stabilize and extend the arms.
When you lower yourself toward the ground, your triceps work to control the movement and prevent your elbows from flaring out to the sides.
4. Abs
Push ups also engage the core muscles, specifically the rectus abdominis and transverse abdominis.
These muscles help stabilize the body and maintain proper form during the exercise.
To engage your abs during push ups, focus on keeping your body in a straight line from head to heels and engaging your core muscles throughout the movement.
5. Back
The muscles of the back, specifically the erector spinae and latissimus dorsi, are also engaged during push ups.
These muscles help maintain proper posture and stability during the exercise.
When you perform a push up, your back muscles contract to keep your body in a straight line and prevent your hips from sagging or lifting too high.
How to Perform Push Ups Correctly?
To perform push ups correctly and engage all the targeted muscles, follow these steps:
Start in a plank position with your hands shoulder-width apart and your feet together.
Lower your body towards the ground while keeping your core engaged and your elbows close to your body.
Pause when your chest is a few inches from the ground.
Push your body back up to the starting position while keeping your core engaged and your elbows close to your body.
Repeat for the desired number of reps.
Dos and Don’ts of Push Ups:
To get the most out of your push ups and avoid injury, follow these dos and don’ts:
Dos:
Keep your body in a straight line from head to heels.
Keep your core engaged throughout the exercise.
Keep your elbows close to your body.
Breathe in as you lower your body and breathe out as you push back up.
Don’ts:
Let your hips sag or lift too high.
Allow your elbows to flare out to the sides.
Hold your breath during the exercise.
Rush through the exercise or sacrifice form for speed.
Variations of Push Ups:
Once you have mastered the basic push up, you can make them more challenging and target different muscle groups with variations.
Here are a few examples:
1. Diamond Push Ups
Diamond push ups are a variation that targets the triceps more intensely than regular push ups.
To perform a diamond push up, place your hands close together in a diamond shape under your chest, with your thumbs and index fingers touching.
2. Wide Grip Push Ups
Wide grip push ups target the chest and outer shoulders more intensely than regular push ups.
To perform a wide grip push up, place your hands wider than shoulder-width apart.
3. Incline Push Ups
Incline push ups are a beginner-friendly variation that is easier to perform than regular push ups.
To perform an incline push up, place your hands on a raised surface such as a bench or step.
4. Decline Push Ups
Decline push ups are a more advanced variation that targets the upper chest more intensely than regular push ups.
To perform a decline push up, place your feet on a raised surface such as a bench or step.
Conclusion
By incorporating push ups into your workout routine and targeting the key muscles of the chest, shoulders, triceps, abs, and back, you can build strength, muscle, and endurance in your upper body.
With proper form, consistency, and progression, push ups can help you achieve your fitness goals and improve your overall health and well-being.
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