Press-ups are a body weight exercise which can form part of an exercise program either in conjunction with, or without, resistance equipment and free weights. You do not need any equipment to do press-ups. However, a weighted vest may be used to increase intensity and improve the effectiveness of press-ups.
Muscles Targeted
Press-ups target your arms, chest and shoulders. The primary muscles used include the chest or pectoral muscles, the front and middle deltoids and the triceps. The secondary muscles engaged include the rhomboids or mid back muscles--the serratus muscle which wraps around the rib cage and scapula, rear deltoids, glutes and quadriceps. The rhomboid and serratus muscles help keep your scapula or shoulder blades in place and maintain the integrity of your shoulder joints.
Core Functions
The core muscles of the abdominals and lower back such as the erector spinae are engaged to stabilize your body when you do press-ups. This strengthens these important core muscles, which are critical for optimal performance of exercise, physical activity and sporting endeavors.
Features
Press-ups can provide an introduction to exercise if you are frail, new to exercise or recovering from illness. If you are new to strength training and younger than 18 years of age, press-ups can be useful for increasing your upper body strength and working your chest and triceps muscles. If you are a woman or a frail person who lacks upper body strength, use knee press-ups to get stronger: Assume the press-up position with your knees on the floor. Push your weight up using your arms. Do a maximum number of repetitions. Increase your upper body strength gradually by doing at least one more rep each time you do the exercise.
Muscle Endurance
Press-ups are a high-rep exercise ideal for improving stamina, muscle endurance and muscle tone. Do three sets of maximum rep press-ups, with no more than a minute rest between sets. Do this routine three or four times per week. Wear a weighted vest to increase the intensity of the routine. Alternatively, do super-sets with another body weight exercise such as pull-ups. For example, do a set of maximum rep press-ups, followed immediately by a set of maximum rep pull-ups. Rest for one minute, then repeat for three super sets.
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