Push-ups are like old Mustangs and Trans Ams: They never go out of style. And while they may not be the best method to build muscle, they are an excellent way to build endurance for several key muscle groups. And there's more. With developments in our understanding of core fitness, derivations of the push-up have become very effective at increasing core stability.
Endurance
Muscular endurance is the ability of a muscle group to sustain consistent exertion over a period of time. This is a priority for many athletes, as the ability to demonstrate strength over long periods of time is more important than athletic ability in many sports.
Push-ups test your endurance and develop several muscle groups, improving balance and stability throughout the body. The exercise works the chest primarily, but the shoulders, neck, triceps and core are also put to the test. Strive to increase the number of push-ups you can do in one set over time to build muscular endurance.
Pectorals
The push-up is an effective way to develop pectoral muscles. If your goal is to develop muscle growth, in addition to endurance, add a weight to your push-up routine. This will allow your muscles to increase exertion per repetition and allow you to increase muscle mass and overall strength. Wear a weighted vest, but if you don't have one, use a backpack filled with weights or sand, or simply put a weight on your back while doing push-ups.
Triceps
Push-ups work your triceps, and if you bring your hands closer together, the triceps will be forced to work even harder. Be sure to fully straighten your arms at the top of your push-up, as if you were flexing the triceps, to get the best results from the workout. Use an upside-down Bosu Ball to increase the workload on the triceps. By forcing the muscles to stabilize the ball in addition to pushing up, the triceps gets a better balance workout.
Core Strength
The lower back and abdomen muscles are what make up the core, and regular push-ups will develop your core muscles. If you add an element of instability to your routine by placing your feet on an exercise ball or by placing your hands on an inverted Bosu Ball, your core muscles will have to exert themselves even more.
Benefits
Push-ups are versatile and easy to work into most exercise routines. You don't need weights, you don't need a gym membership, you can do them anywhere and at anytime, and you can do them in large groups or alone. They work a variety of muscle groups, and with a little creativity, they can be adapted to fit almost any fitness goal.
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