Push-ups do not require any special equipment and can be performed just about anywhere. Although push-ups specifically target muscles in the upper body, this basic exercise engages the arms, chest, shoulders, back, abdominals, buttocks and quads. Use different positions to add difficulty and variety to this simple but effective exercise.
Pectorals
According to the American Council on Exercise, push-ups effectively work both the pectoralis major and the pectoralis minor muscles. The pectoralis major muscle originates in the center of the chest, stretches across the rib cage and attaches to the humerus, the bone in the upper portion of your arm. The pectoral minor muscle lies underneath the pectoralis major muscle. When targeting the pectoral muscles, position your hands shoulder-width apart or wider. To fully engage the pectorals, tighten your core and keep the torso rigid throughout the exercise. Flare the elbows outward as you lower your body. Get full range of motion by lowering your body until your chest touches floor and then pressing upward until you fully extend your arms.
Deltoids
Forming the cap of the shoulder, the deltoid muscles are divided into three portions. This muscle group allows you to extend your arm away from your body. The anterior deltoids lift the arm upward in front of the body, the medial deltoids raise the arm to the side, and the posterior deltoids extend the arm behind the body. The American Council on Exercise states that push-ups target the anterior and medial deltoids in particular.
Triceps
The triceps form the back of the upper arm. The primary function of the triceps is to extend the elbow. The Journal of Strength and Conditioning Research says that doing push-ups with a narrow base, hands spaced closer than shoulder-width apart, activates the triceps more effectively than other hand positions. Keeping the elbows close to the body as your lower yourself toward the floor also targets the triceps and offers the potential benefit of reducing stress on the shoulder, according to the American Council on Exercise.
Member Comments