The push-up is a popular exercise in adolescent physical education classes. The push-up is also used by a variety of organizations such as the military, fitness clubs and performance enhancement programs to measure strength and endurance. Incorporate the push-up into your fitness routine to sculpt a strong and lean upper body.
The Facts
The push-up requires your body to engage a number of muscle groups. A 2010 study published in the Journal of Strength and Conditioning Research revealed that a push-up requires significant muscle activation of the triceps, the chest and the posterior deltoid. Another muscle, the serratus anterior, is also used to complete the push-up. This broad, thin muscle covers the lateral ribcage and is responsible for stabilizing the shoulder blades.
The Effect of Position
For the standard push-up, assume the plank position with your feet hip-width apart and hands shoulder-width apart, with the torso and legs parallel to the floor. A 2005 study published in the Journal of Strength and Conditioning Research revealed that hand position has an effect on the intensity of the push-up. The researchers discovered that if your goal is to induce more muscle activation of the triceps and chest, you should perform the push-up with hands in a narrow position.
Enhance Muscle Activation
Narrowing the position and elevating the feet are two ways to intensify the push-up. To maximize the activation of the chest and triceps try a narrow position, align the hands directly underneath the breastbone with the index fingers and thumbs together. This position is also called the "diamond" push-up.
Safety Considerations
To perform a safe and effective push-up, you must begin in a plank position with the torso and legs parallel to the floor. Pull the abdominals toward the spine and keep the legs firm. If your lower back sinks toward the floor, this will eventually cause low back pain. If you cannot maintain the plank position through the duration of the push-up, bring your knees to the floor.
Shoulder Stabilization
The 1998 Journal of Orthopaedic and Sports Physical Therapy reported that push-ups have been accepted as an effective exercise in upper body rehabilitation programs. To perform a proper push-up, you must draw the shoulder blades away from the ears. When you draw the shoulder blades away from the ears, a variety of muscles engage to support the action. These same muscles play a major role in helping your body obtain and maintain proper upper body posture and alignment.
References
- "Journal of Strength and Conditioning Research"; Comparison of Muscle-Activation Patterns During Conventional Push-Up and Perfect Pushup Exercises; J Youdas et. al.; July 2010
- "Journal of Strength and Conditioning Research"; Comparison of muscle activation using various hand positions during the push-up exercise; R Cogley, et. al.; Aug 2005
- "Journal of Orthopaedic and Sports Physical Therapy"; An electromyographical analysis of the scapular stabilizing synergists during a push up progression; L Lear and M Gross; Sept 1998
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