Push-ups are one of the most effective bodyweight exercises that can be performed anywhere without any equipment. They work on multiple muscle groups of the upper body, including the chest, shoulders, triceps, and core muscles.
Push-ups are a compound exercise that engages many muscle groups simultaneously, making them an efficient and effective exercise for building strength and muscle mass.
Let’s take a closer look at the muscles worked during push-ups.
1. Chest muscles (Pectoralis Major and Minor):
The primary muscle group that push-ups target is the chest muscles. The pectoralis major is the larger muscle that lies underneath the breast tissue, and the pectoralis minor is a smaller muscle located beneath it.
Both muscles are responsible for pushing the arms away from the body, which is the primary movement during push-ups. When you perform push-ups, your chest muscles contract to lift your body off the ground, working them hard and making them stronger.
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2. Shoulder muscles (Deltoids):
The deltoids are the muscles that form the rounded shape of the shoulders. During push-ups, the anterior (front) head of the deltoids contracts to help lift the body off the ground.
The medial (middle) and posterior (back) heads of the deltoids also engage to stabilize the shoulder joint, preventing any unnecessary movement.
3. Triceps muscles:
The triceps are the muscles located at the back of the upper arm, and they play a crucial role in the push-up exercise.
As you lower your body towards the ground, the triceps contract to help control the movement, and as you push back up, they work to extend your arms and push your body back up.
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4. Core muscles:
The core muscles are also engaged during push-ups to help stabilize the body.
The core muscles include the rectus abdominis, which is the muscle that runs down the center of your stomach and helps to flex your spine; the obliques, which are the muscles located on either side of your stomach and help to rotate your torso; and the transverse abdominis, which is the deepest layer of your abdominal muscles and helps to support your spine and pelvis.
In addition to the primary muscles mentioned above, push-ups also work on the following muscle groups:
5. Scapular stabilizers:
The scapular stabilizers are the muscles that help to stabilize the shoulder blades during movement.
The rhomboids, serratus anterior, and trapezius muscles are some of the scapular stabilizers that are worked during push-ups.
These muscles help to keep the shoulder blades in the correct position and prevent any unnecessary movement.
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6. Lower back muscles:
The lower back muscles also engage during push-ups to help stabilize the spine. The erector spinae muscles, which run alongside the spine, help to extend the spine and maintain its natural curvature.
7. Hip muscles:
Finally, the hip muscles also engage during push-ups, primarily the gluteus maximus, which is the largest muscle in the buttocks. The glutes help to stabilize the pelvis and prevent any unnecessary movement during the push-up exercise.
In conclusion, push-ups are a fantastic exercise for working multiple muscle groups of the upper body, including the chest, shoulders, triceps, and core muscles.
It is a compound exercise that engages many muscle groups simultaneously, making it an efficient and effective exercise for building strength and muscle mass.
By incorporating push-ups into your workout routine, you can improve your overall upper body strength and develop a more toned and defined physique.
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Originally posted on March 13, 2023 @ 7:31 pm
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