The push-up is often used as a measure of muscular fitness based on the number that can be completed. As a compound movement, it involves two joint movements and targets many muscle groups. Despite not using weights, the push-up is a form of resistance training. The benefits of push-up training include increases in muscular endurance, the ability of your muscles to exert force to overcome resistance in repeated efforts.
Significance
As you age, the ability to perform push-ups indicates how your body is affected by aging. If you are able to perform push-ups, you are more likely to be able to break a fall with your arms and wrists and avoid serious injury. Muscles used in performing push-ups are primarily your chest, shoulders and triceps. These muscles are crucial for many everyday tasks where you need to push or lift your body up from a seated position or push an object forward.
Function
Push-ups are performed in a prone, or face down, position while you lower and lift your body weight. Your abdomen contracts to keep your back from arching. As you lower your body, your chest, shoulders and triceps are stretched. Your back and bicep muscles work to resist the movement and slow your descent to the floor. During the lifting stage, you contract your chest, shoulders and triceps to extend your arms, bringing your body back to the starting position.
Effects
While resistance training offers the same benefits of weight training, the training effects are geared more toward muscular endurance than muscular strength. Your muscles exert to overcome the resistance of your body weight, but there is no progression in the amount of resistance that is associated with increased strength. The goal of performing push-ups is to increase the number completed, which is geared toward gains in muscular endurance. Benefits include increased muscle tone, a leaner physique, decreased body fat and increased energy.
Variations
Regular push-ups are performed with your hands placed a little more than shoulder-width apart. In this position, your chest, shoulders and triceps are worked proportionately. Close grip push-ups are performed with your hands closer than shoulder-width apart and target your triceps. Wide grip push-ups are performed with your hands placed farther than 3 feet apart and target your chest. Modified push-ups are performed by bending your legs and placing your knees on the floor with your feet elevated.
Considerations
Push-ups place stress on your wrists by bending them back during the movement, which may cause discomfort for those with limited joint flexibility. The exercise also strains your shoulders and is not recommended for those with shoulder problems. First-time exercisers should consult a physician before starting an exercise program.
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