Pushups are an effective exercise for targeting several parts of the body. They can be done at home and require little or no additional equipment. Several variations of the basic pushup exist which help isolate specific muscle groups. Pushups also increase endurance and cardiovascular health.
Chest
Pushups target the pectoral muscles in the chest and provide many of the same benefits of traditional bench press exercises. They help to tone the chest while increasing overall strength and stamina. Incline and decline pushups isolate the upper and lower pectoral muscle by shifting the amount of stress placed on each muscle group. Wide grip pushups are an effective variation for targeting the outer chest region.
Triceps
The triceps are located along the anterior portion of the upper arm. Pushups target this muscle group while stretching the bicep muscles. Close grip pushups, a variation for increasing arm strength, place additional stress on the triceps. Try doing diamond or triangle pushups by touching the tips of the index fingers and thumbs together. This variation places heavy emphasis on the triceps while lightening the load on the pectoral muscles.
Shoulders
The shoulder muscles play a key role in performing pushups. Standard pushups work out the shoulders, while inclined pushups isolate the shoulder muscles. Advanced individuals can test their shoulder strength using inverted pushups. These are performed in the handstand position while balancing against a wall. This is an advanced variation and should only be attempted under the supervision of a partner.
Abdominal Muscles
The abdominal muscles are used to stabilize the body throughout the pushup motion. Simply assuming the pushup position and holding it provides an abdominal workout. Place the forearms flat on the floor while holding the body in pushup position to further isolate the abdominal muscles.
Back
The muscles of the lower back are also used to stabilize the body while performing pushups. Wide grip pushups isolate the muscles in the upper back as well at the lat muscles along the side of the back.
Cariovascular Benefits
Pushups elevate heart rate and improve cardiovascular endurance. If you are seeking to improve stamina, focus on speed and number of repetitions, while maintaining perfect form. Try adding a few sets of pushups to your cardio routine for an intense boost to the workout. Challenge yourself by seeing how fast you can complete 100 pushups or by increasing the number of repetitions in each set.
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