Unlike conventional exercises such as curls, bench presses and upright rows, push-ups do not require any equipment. This classifies them as body-weight exercises. The main advantage of body-weight exercises is you can take them wherever you go. From an anatomical standpoint, they can also help improve definition. If you are looking for cut arms, they may be an effective supplement to your workouts.
Muscles Targeted
The main muscle group targeted with push-ups is the pectorals, or chest. However, during a push-up, your arms are involved. More importantly, you have to bend your elbows. Bending your elbow to straighten your arm is called extension. This causes you to forcefully contract the triceps muscle, which is on the back of the upper arm. Push-ups will give your arms a cut look, but they do little for the biceps. Push-ups also work the deltoids of the shoulders. When an exercise works more than one muscle at a time, it is called compound.
Proper Form
The effectiveness of push-ups is determined by your form. To begin, lie on your stomach with your hands spaced about shoulder-width apart and feet together behind you. Steadily push yourself off the floor until your arms are completely extended. When you get into this position, make sure your abs are contracted and you have a straight line from your shoulders to your heels. Maintain this straight line as you bend your elbows and slowly lower your chest toward the floor. Once your chest is close to the floor, push yourself back up in one smooth, quick movement until your arms are straight again. You should feel your triceps working when you do this.
Variation
The standard push-up works well to target the arms, but you can perform a variation to place more emphasis on your triceps. When you are getting into the starting position, place your hands close together instead of shoulder-width apart. For a reference, make a diamond shape on the floor with your fingers and thumbs. Slowly lower yourself and keep your arms as close to your sides as possible. Push yourself back up in a steady motion and repeat.
Added Weight
When doing a standard or close-grip push-up, your resistance is limited to the weight of your body. To increase the workload, wear a weighted vest, strap on a book bag with books in it or have an assistant hold a weight plate on your back.
Member Comments