You use your body weight to develop strength in your chest, arms and abdominal region during push-ups. Push-ups require no equipment and minimal space, and they help build muscular strength and endurance. While a standard push-up builds abdominal strength, certain push-up variations place additional emphasis on your abs.
Abdominal Muscles
The abs and the lower back stabilize the hips, spine, head and neck during push-ups. Correct form ensures engagement of the abs and helps strengthen the rectus abdominus and the transverse abdominus. The rectus abdominus runs down the front of the stomach and helps support the spine during push-ups. The transverse abdominus runs horizontally across the middle of the abs. It compresses and tightens the abs during push-ups.
Additional Muscles
Push-ups also build strength in the triceps, the pectoralis major and the anterior and medial deltoids. The triceps are located on the back, upper portion of the arms and extend the elbows. The pectoralis major is the largest chest muscle and it flexes and adducts the chest. The anterior and medial deltoids are located respectively on the front and middle of the shoulders and help flex the chest and rotate the shoulders.
Standard Push-Up
Correct push-up form exercises your abdominal muscles and prevents back strain during push-ups. To do a standard push-up, kneel on your hands and knees. Place your hands under your shoulders, then widen them two inches. Bend your elbows slightly, extend your legs behind you and lift onto your toes. Straighten your back and align your heels, knees, hips, back, shoulders and head. Tighten your abdominal muscles and lower your chest toward the floor, bending your elbows as you descend. Stop before your chest touches the floor, push up and repeat. Lower to your knees if it is too challenging to perform the push-ups on your toes.
Exercise Ball Push-Ups
Exercise ball push-ups increase abdominal intensity. The exercise ball provides an unstable environment, forcing your stomach to work harder to stabilize your body than during floor-based push-ups. Kneel behind an exercise ball and roll onto it. Place your hands on the floor in front of the ball and walk them forward. Stop when only your knees and below remain on the ball. Position your hands two inches wider than shoulder width, straighten your back and tighten your abdominal muscles. Bend your elbows and lower your chest toward the floor. Stop when your chest is three inches from the floor, push up and repeat.
One-Legged Push-Ups
One-legged push-ups decrease your core stability, creating more of a challenge for your abdominal muscles than standard push-ups. Assume the standard push-up position and lift your right foot slightly off of the ground. Perform five push-ups, switch feet and do another five repetitions. Lift your right knee slightly off of the ground if you do the push-ups on your knees and follow the same pattern.
References
- American Council on Exercise: Push-Up
- MayoClinic.com: Push-up
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
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