Muscles Involved In A Push Up

Push-ups are a body weight exercise that require no equipment and can be performed just about anywhere. Push-ups are featured in boot camp classes, military training, martial arts and circuit routines. Understanding the muscles involved in a push-up helps you better incorporate them into your strength training routine.

Muscles Used

The push-up trains the two muscles of the chest--the pectoralis major and the pectoralis minor. It also addresses the fronts of the shoulders--the anterior deltoids--and the backs of the upper arms--the triceps. The American Council on Exercise notes that the push-up also uses the upper back, spine, shoulders, abdominals, and fronts and backs of the legs as stabilizers.

Proper Form

The classic push-up begins in a plank position in which you support your body on your palms and your toes, forming a straight line with your back. Keeping your abdominals engaged and your head aligned with your spine, bend the elbows and lower your chest toward the floor. Your elbows should form a 45-degree angle with the body. Slowly straighten your arms to return to the top.

Variations

Push-ups are easily altered to emphasize different muscle groups. To work the triceps more intensely, do the push-up with the arms placed directly under the shoulders and allow the elbows to skim the ribs as you lower and lift. To work the fibers of the lower chest, place your hands on a weight bench or other elevated surface. For more upper chest and shoulder involvement, place your feet on the elevated surface to do your push-ups. You can also do push-ups on an unstable surface like a stability ball or wobble board to make the abdominals and back work harder.

Considerations

Some people find push-ups too challenging because they lack the appropriate upper body strength. Try decreasing the load on the upper body by doing push-ups on your knees or against a wall. Performing push-ups with your hands on dumbbells can help neutralize the angle of the wrist--making the move more accessible for people with wrist problems, according to the Oxygen Magazine website.

Misconceptions

Push-ups are not just a man's exercise. Incorporating functional, total body strength moves like push-ups help women develop more lean muscle mass, which improves overall stamina, body composition and resting metabolic rates. You do not have to belong to a gym to do push-ups. Drop and do 20 in front of the television during commercials, incorporate push-up intervals during an outdoor fitness walk, or do a few against the kitchen counter while waiting for dinner to cook.