Push-ups are a calisthenic exercise that works multiple muscle groups, burns calories and costs nothing. You can do push-ups anywhere, such as the home, office or, even, the bathroom during your coffee break. You can do push-ups with your weight balanced between the hands and the toes or the hands and the knees, depending on your fitness level and strength. Either way, you get an effective workout, while exercising a variety of muscles.
Pectroal Muscles
Push-ups work the pectoral muscles, or pecs, on each side of the front of the chest. These muscles are huge and extend from the shoulder joint to the sternum, or breastbone, in the middle of the chest. Doing push-ups is one of the best ways to develop upper body strength, says One Hundred Push Ups' Steve Speirs. Proper form for push-ups requires the back to be straight, even with the hips and legs, to prevent injury, says Recreation Services March, 2010, issue of "YOURbody."
Latissimus Dorsi
The latissimus dorsi, or lats as they are commonly called, are located on the upper back, surrounding the shoulder blade area. Other areas of the back and shoulders that get worked with just about any form or style of push-up are the anterior deltoids, a muscle on the back of the upper arms, and the trapezius shoulder muscles.
Triceps
Push-ups also work the other muscle on the back of the upper arms, called the triceps. You can focus on different areas of the triceps muscles by altering the position of the hands. To work more of the chest muscles, place the hands palm-side down, fingers pointing forward. To work more of the triceps muscles, slightly turn the hands and fingers inward.
Abdominals
Push-ups also work the core muscles, or the muscles that make up your middle torso, including the abdominals. The abs should be pulled up and inward while performing push-ups for good lower back support, which offers them a great workout at the same time as the pecs and lats.
Wrists
The wrists also get a major workout through push-ups and must remain stable throughout the exercise. Wrist strength will increase as you perform push-ups, as long as proper form is addressed each and every time. For those who have discomfort or difficulty hyperextending the hand, with the palm flat on the floor, try balancing your upper body weight on fists, with the flat of the knuckles on the ground, directly above the wrist joint, suggests StrongLifts.com. You may also adapt by placing two dumbbells in each hand and using those as handles as you lift and lower yourself.
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