Push-ups are one of several exercises fitness specialists use to assess your level of fitness and muscular endurance. Endurance, or the measure of the time your muscles can continue to exert force before reaching their maximum capacity, is developed by doing consistent repetitions that build up specific muscle groups. Push-ups work on muscles in your upper body in varying degrees depending on the function specific muscles perform.
Process
To perform a classic push-up, lay face down and place your hands next to your shoulders. Fully extend your arms, keeping both your upper and lower body as straight as possible and then lower your body back to the floor, again keeping your body as straight as you can. If you are new to push-ups, consider a simpler exercise called the modified push-up. In a modified push-up, you reduce the force of gravity somewhat by bending your knees upward, keeping your knees on the ground as you raise and lower your body. Until you can perform at least eight classic push-ups without stopping, Dr. Jerry J. Mayo and Dr. Len Kravitz of the University of New Mexico recommend using the modified push-up method.
Target Muscle
Push-ups primarily work on the sternal pectoralis major, also called the lower pecs or chest muscles. This target muscle is the larger of your two chest muscles and functions mainly in shoulder flexion, internal rotation, or movements that turn your arm inward, and adduction, or movements that bring your arm downward.
Supporting Muscles
Supporting muscles, also called synergists, play a supporting role as they contract to help push your body upward. These include the clavicular pectoralis major, anterior deltoid and your triceps muscles. The clavicular pectoralis major, also called the pectoralis minor, is the smaller of your two chest muscles. Anterior deltoid muscles in your shoulder joint are lifting muscles and the triceps muscles in your arms are contracting muscles that help straighten your arm during push-up movements.
Stabilizing Muscles
Muscles can function as dynamic stabilizers or stabilizers, depending on their location. Both function to help keep your trunk and arms steady as you push upward and then back down. Muscles in the front of your arms, or your biceps, are dynamic stabilizing muscles as they shorten at the head of the muscle closest to your chest and lengthen at the bottom of the muscle but in total do not display any changes in length. Stabilizing muscles contract help you maintain correct posture as you complete push-up exercises. These include your abdominals, obliques, or the muscles on the sides of your waist, and quadriceps muscles in your thighs.
Member Comments