The pushup is an overall body exercise that works everything from the shoulders to the legs. It is an effective resistance exercise that can be adapted to any fitness level or skill set. Three types of muscles make every movement you do possible: stabilizers, target and synergists.
Stabilizers
The stabilizing muscles of an exercise work by supporting the joint or muscle performing the activity. There are two types: dynamic and antagonist. Dynamic stabilizers shorten near the joint doing the work and lengthen at the adjacent joint. Antagonist stabilizers help support the antagonist muscles of the movement and can also support nonmoving joints.
Stabilizing Muscles of the Pushup
When doing a pushup, the biceps brachii muscle supports the elbow and shoulder joints, and is the dynamic stabilizer. The antagonist stabilizers are the abdominal muscles and quadriceps, which stabilize the spine, hips and knees.
Other Muscles
An exercise also uses target and synergist muscles. The target muscles are the ones specifically aimed at for doing the exercise. The target muscle of the pushup is the medial portion of the pectoralis major, located on the chest. The synergist muscles assist the target muscle in its movement. The synergist muscles of a pushup are the lateral end of the pectoralis major, the deltoids and the triceps.
How To
To perform a pushup, lie face down on the ground. Position your hands directly under your shoulders and push yourself just off the floor, keeping your elbows bent. Position your toes on the floor to help the hand support your weight. Keeping your back straight and your neck relaxed, push yourself up by straightening your elbows, hold for a second, then lower yourself down. To make this exercise easier, include your knees for support. To make a pushup harder, use only one leg to support yourself.
References
- "ACSM's Guidelines for Exercise Testing and Prescription", Mitchell H. Whaley, Ph.D., et al.; 2006
- ExRx.net: Kinesiology Glossary
- ExRx.net: Pushup
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