The push-up is an effective exercise for the upper body and also works the core and some lower-body muscles. Push-ups are commonly used as a way to test fitness. By counting how many push-ups you can complete, you have a baseline to see if you are becoming stronger or weaker. If you cannot perform at least eight standard push-ups, perform modified push-ups, recommends Dr. Len Kravitz of the University of New Mexico.
Pectoralis Muscles
These are the thick muscles that make up the front of the chest. They are shaped like a fan, with the point originating under the arm and spreading out into a fan shape toward center of the chest. In females, the pectoralis muscle lies under the breast tissue. The muscle is responsible for rotating, flexing and moving the arm. The pectoralis also aids in respiration, helping during deep inhalation, like when you hold your breath. In addition to push-ups, you can strengthen the pectoralis by bench-pressing and performing chest dips.
Anterior Deltoid
The deltoids are the muscles that make up the shoulders. The anterior deltoids are the muscles on the front of the shoulder. This muscle is responsible for flexing and moving the shoulders, the ExRx website explains. Other exercises that strengthen the anterior deltoid are the military press and shoulder press.
Triceps Brachii
The triceps brachii is the muscle that runs down the back of the arm, from shoulder to elbow. It is responsible for elbow extension, and aids in movement of the shoulder. Aside from push-ups, you can strengthen the triceps with lying triceps extensions and cable push-downs.
Stabilizer Muscles
One of the reasons push-ups are such an effective exercise is because they strengthen muscles other than those directly used during the exercise. Muscles that work to support the body during the exercise and help you maintain position are called stabilizers. The biceps, quads and abs stabilize the body during the push-up and thus also benefit from the exercise.
The biceps, which runs down the front of the arm, from shoulder to elbow, is responsible for movement of the elbow, forearm and aids in shoulder movement. Biceps curls and hammer curls strengthen the biceps. The abs flex and rotate the spine, and also respond well to crunches and leg lifts. The quads, meanwhile, are responsible for flexing and extending the knee. Squats and lunges are effective quadriceps exercises.
Member Comments