Incorporating any variation of a pushup into your workout regime provides a total body workout. If you are specifically looking to improve your arms and shoulders, include pushups to enhance your upper body strength by pushing and stabilizing your own body weight. Together, the arm and shoulder muscle groups work together to productively perform a pushup.
Pectoral Muscles
Better known as the “chest,” the pectoral muscles are composed of the pectoralis major and pectoralis minor and are a vital part of the anterior, or frontal, shoulder complex during a pushup. This large, powerful muscle will provide the strength to lift your body weight during the pushup. As you lower your body back toward the ground, the pectoral muscles will assist in the deceleration control. The pectoralis minor also has a lifting effect on the ribs as you breathe in, allowing for postural control.
Triceps Brachii
The triceps brachii is the only muscle located on the back of the upper arm and functions as an elbow and shoulder girdle stabilizer, especially as you control a pushup. The primary function of the triceps brachii is to extend the elbow, essential as you raise your chest from the floor while doing a pushup. The triceps will also work to slow down elbow flexion, as you lower yourself to the ground during a pushup.
Deltoids
The anterior and medial deltoid muscles are located in the shoulder complex to stabilize the shoulder girdle. During the muscle action of the pushup, the anterior deltoid allows for shoulder flexion on the downward motion. They work with the pectoral muscles to successfully execute a pushup.
Serratus Anterior
The serratus anterior is a shoulder muscle found toward the front of the body, bordering the shoulder blade near the ribs. This muscle is responsible for scapular protraction, moving the shoulder blades away from the spine as you push up off the ground. Like the pectoral muscles, the serratus assists during breathing.
References
- “NASM Essentials of Corrective Exercise Training”; 2011
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