Contrary to what your arms may say, the pushup primarily works the chest muscles. With proper form and consistent practice, this exercise can help strengthen your pectoralis muscles. Pushups are valuable for more than just pumping up your pecs -- practice this exercise to strengthen your shoulders, triceps and core.
Form
A classic pushup begins with your hands placed just wider than your shoulders, arms straight, hips and knees off the ground and toes tucked under. With your elbows bending out at a 45-degree angle, begin to lower your body just until your chest is above the ground. Push yourself back up to the start position, squeezing your chest at the end of the exercise. Keep your body in a straight line as you lower yourself down, paying careful attention to not let your hips stick up or sag.
Variations
The classic pushup is a good place to start if you are new to the exercise. If this is too difficult, place your knees on the floor to lessen the load or try it on an incline, with your hands on a bench or the wall. To progress the pushup and target your chest more, walk your hands wider than shoulder distance. Performing pushups on a decline with your feet up on a bench or platform and your hands on the floor will help target the upper part of your chest more.
Pectoralis Minor and Major
Your chest is made up of two muscles: your pectoralis minor and pectoralis major. Your pectoralis major is in front of your rib cage and is responsible for moving your humerus, or upper arm bone. The pectoralis minor is right behind the pectoralis major and aids in the same function. These muscles spread across your chest in a fan-like shape and attach to your humerus and your breastbone.
Benefits
If you are a beginner, pushups will help you build strength in your chest as well as your shoulders, triceps and core. If you have been doing pushups for a while, you will not notice any strength gains from pushups alone. Doing pushups will aid in preparing you for other chest exercises, like the bench press. Because pushups mimic a bench press and also help strengthen your deltoids, rotator cuff and triceps, you will have more stability and better control of your barbell while benching.
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