Press ups, or push ups, are an effective exercise for targeting several muscle groups in the upper and lower body. They offer the benefits of weight lifting, stretching and cardiovascular training in one exercise. There are several variations of press ups designed to isolate specific muscle groups. Combinations of different press up forms provide a full upper body workout improving strength, stamina, and endurance.
Benefits of Proper Form
Proper press up form benefits the abdominal muscles before performing a single repetition. By simply holding the starting position of a press up, muscles in the back contract, and in turn, the abdominal muscles are stretched. Ideal form is achieved by placing the hands directly under the shoulders with the wrists and elbows in line. Feet should be shoulder-width apart, and the rest of the body should be perfectly aligned. The head, neck and back should stay perfectly in line throughout the press up. The quadriceps are also used to maintain proper form, giving the upper legs a good workout.
Chest Benefits
The press up is an effective overall exercise for strengthening the muscles in the chest. Press ups not only tone the pectoral muscles, but also help to build lean muscle and increase muscle size. Press ups are less stressful on the joints than traditional bench press exercises and work the entire pectoral region. By increasing the number of press ups in a session and varying the type of press up, substantial results are achieved in a relatively short time period when compared to bench presses. This is largely due to the extended range of motion involved in the press up exercise.
Shoulders, Arms and Back
Although most people consider press ups to be a chest exercise, the muscles in the shoulders, arms and back also benefit. Elevating the feet increases the amount of stress on the shoulders, providing a better workout for shoulder muscles. Bringing the hands close together is an effective way to target the tricep muscles of the upper arm. This also provides a good stretch for the bicep muscles.
Cardiovascular Benefits
High repetition press up sessions not only increase strength and build lean muscle, they also provide an intense cardiovascular workout. Press up workouts help improve circulation and boost metabolism, improving overall cardiovascular health. To help maintain an elevated heart rate, concentrate on increasing repetition speed while maintaining perfect form.
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