A push-up is a calisthenics exercise that involves lowering your body to the ground and then pushing back up with your arms. It primarily works the muscles of the chest, shoulders, and triceps, as well as engages the core muscles.
Push-ups are a great exercise because they can be done anywhere, without any equipment, and provide a full-body workout. They can be modified to be easier or more challenging by adjusting the position of the hands or feet, making them accessible to people of all fitness levels. Additionally, push-ups can help improve posture, build upper body strength and endurance, and enhance overall fitness levels. They also engage multiple muscle groups simultaneously, making them an efficient way to improve overall fitness.
Which muscles are worked in a push-up
Push-ups primarily work the chest muscles (pectoralis major and minor), shoulders (deltoids), and triceps.
During a push-up, the chest muscles contract to pull the arms towards the body, while the shoulders and triceps work together to extend the arms and push the body up. Additionally, the core muscles, including the abdominals, obliques, and lower back muscles, are activated to maintain proper alignment and stability during the movement.
To break it down further, during the lowering phase of a push-up, the chest muscles and triceps work together to resist gravity and lower the body towards the ground, while the shoulders are engaged to keep the arms in the correct position. During the upward phase, the chest muscles and triceps contract to extend the arms and push the body up, while the shoulders provide additional stability and support.
Overall, push-ups are a compound exercise, meaning they work multiple muscle groups simultaneously, making them an efficient way to build strength and improve overall fitness.
How to do a push-up
Here’s how to perform a basic push-up with correct form:
- Start in a plank position, with your hands directly under your shoulders and your feet hip-width apart.
- Your body should form a straight line from your head to your heels, with your core engaged and your glutes squeezed.
- Lower your body towards the ground, keeping your elbows tucked in close to your sides, and your chest and hips in line with each other.
- Continue lowering until your chest touches the ground or you reach a 90-degree angle at your elbows.
- Push yourself back up to the starting position, keeping your body straight and your core engaged.
- Repeat for the desired number of reps.
It’s important to maintain proper form during a push-up to avoid injury and get the most benefit from the exercise. Here are some tips for correct form:
- Keep your elbows tucked in close to your sides, rather than flaring out to the sides.
- Keep your head and neck in line with your spine, looking down at the ground.
- Keep your core engaged throughout the exercise to maintain proper alignment and stability.
- Keep your glutes squeezed to maintain a straight line from your head to your heels.
- Breathe in as you lower your body and exhale as you push back up.
8 great push-up variations
Wide grip push-up
The wide grip push-up is similar to a regular push-up, but with your hands placed wider than shoulder-width apart. This variation primarily targets the chest muscles, with a greater emphasis on the outer pectoral muscles, as well as engaging the shoulders and triceps to a lesser degree. The wider hand position increases the range of motion and makes the exercise more challenging.
Close grip push-up
The close grip push-up involves placing your hands closer together than shoulder-width, with your index fingers and thumbs forming a triangle shape. This variation targets the triceps muscles more intensely than a regular push-up, while also working the chest and shoulders. The closer hand position places more emphasis on the triceps muscles, making it an effective exercise for building upper body strength and definition.
Decline push-up
The decline push-up involves placing your feet on an elevated surface, such as a bench or step, while performing the push-up. This variation targets the upper chest muscles to a greater degree than a regular push-up, while also engaging the shoulders and triceps. The elevated position increases the difficulty of the exercise and provides a greater challenge for the upper body muscles.
Incline push-up
The incline push-up is the opposite of the decline push-up, with your hands placed on an elevated surface, such as a bench or step. This variation is less challenging than a regular push-up, making it a great option for beginners or those with limited upper body strength. It primarily targets the lower chest muscles, as well as engaging the shoulders and triceps to a lesser extent.
One-arm push-up
The one-arm push-up is a challenging variation that requires a high level of upper body strength and stability. It involves performing a push-up with one arm while keeping the other arm behind your back. This variation primarily targets the chest muscles and triceps, as well as engaging the core muscles to maintain stability during the movement.
Spiderman push-up
The spiderman push-up involves bringing one knee towards the elbow as you lower yourself to the ground, alternating between the left and right sides with each repetition. This variation targets the chest, shoulders, and triceps, while also engaging the core and oblique muscles to a greater extent. It’s an effective exercise for improving overall upper body strength and building core stability.
Plyometric push-up
The plyometric push-up, also known as a “clap” push-up, involves pushing yourself explosively off the ground during the upward phase of the movement and clapping your hands together before landing back in the starting position. This variation targets the chest muscles and triceps, as well as engaging the shoulders and core to a greater degree. It’s a high-intensity exercise that helps improve explosive power and upper body strength.
Diamond push-up
The diamond push-up involves placing your hands close together in a diamond shape beneath your chest, with your thumbs and index fingers touching. This variation primarily targets the triceps muscles, while also engaging the chest and shoulders to a lesser extent. The close hand position places greater emphasis on the triceps muscles, making it an effective exercise for building upper body strength and definition.
What if I cannot do a full push-up? – Push-ups for beginners.
here’s how to perform a beginner’s push-up for those who cannot do a full push-up yet:
- Start in a kneeling position with your hands on the ground, slightly wider than shoulder-width apart, and your knees hip-width apart.
- Your body should form a straight line from your head to your knees, with your core engaged and your glutes squeezed.
- Lower your body towards the ground, keeping your elbows tucked in close to your sides, and your chest and hips in line with each other.
- Continue lowering until your chest touches the ground or you reach a 90-degree angle at your elbows.
- Push yourself back up to the starting position, keeping your body straight and your core engaged.
- Repeat for the desired number of reps.
It’s important to maintain proper form during a push-up to avoid injury and get the most benefit from the exercise. Here are some tips for correct form:
- Keep your elbows tucked in close to your sides, rather than flaring out to the sides.
- Keep your head and neck in line with your spine, looking down at the ground.
- Keep your core engaged throughout the exercise to maintain proper alignment and stability.
- Keep your glutes squeezed to maintain a straight line from your head to your knees.
- If you find it difficult to complete a full repetition, try breaking it up into smaller segments. For example, lower yourself halfway down and then push yourself back up, and repeat this for several reps before attempting a full push-up. As you get stronger, you can gradually increase the range of motion until you can complete a full push-up.
Who should avoid push-ups?
While push-ups are a safe and effective exercise for most people, there are some contraindications to consider. Here are some examples:
- Shoulder injury: Push-ups involve a lot of shoulder movement and can be difficult or painful for those with shoulder injuries. If you have a shoulder injury, it’s best to avoid push-ups or modify the exercise to make it less stressful on your shoulders.
- Wrist pain or injury: The weight-bearing nature of push-ups can put a lot of stress on your wrists, which can be problematic if you have a pre-existing wrist injury or pain. If you experience wrist pain during push-ups, try modifying the exercise by using push-up handles or doing the exercise on an incline.
- Lower back pain or injury: Push-ups require a lot of core stability, which can exacerbate lower back pain or injury if performed incorrectly. If you have lower back pain, it’s best to avoid push-ups until your pain has subsided, or modify the exercise by doing push-ups on your knees or against a wall.
- Pregnancy: While push-ups are generally safe for pregnant women, it’s important to avoid any exercises that cause discomfort or strain during pregnancy. As your pregnancy progresses, it may become more difficult to perform push-ups, so it’s important to listen to your body and modify the exercise as needed.
- Recent surgery or illness: If you’ve recently undergone surgery or have an illness that affects your strength or mobility, it’s best to avoid push-ups until you’ve fully recovered. Always consult with your doctor before beginning or resuming any exercise program after surgery or illness.
As with any exercise, it’s important to listen to your body and modify or avoid the exercise if it causes pain or discomfort. If you have any concerns about whether push-ups are safe for you, consult with your doctor or a qualified fitness professional.
To summarize, push-ups are a versatile exercise that can be modified to suit different fitness levels and goals. They primarily work the chest, shoulders, triceps, and core, but can also engage other muscles depending on the variation performed. Proper form is key to getting the most benefit from push-ups and avoiding injury. Beginners can start with modified push-ups, such as kneeling push-ups, and gradually progress to full push-ups. However, push-ups may not be suitable for everyone, such as those with certain injuries or health conditions. As with any exercise, it’s important to listen to your body and make modifications as needed. Incorporating push-ups into your fitness routine can help improve upper body strength, core stability, and overall fitness.