Push-ups are a classic bodyweight exercise that many people incorporate into their workout routine. They are known for being a great exercise to strengthen the upper body, but which muscles do push-ups work exactly? In this article, we will take a closer look at the muscles targeted during push-ups.
Push-ups primarily target the chest, shoulders, and triceps. However, they also work a variety of other muscles in the upper body and core. Below, we will break down the different muscles that are activated during a push-up.
Chest
The chest muscles, also known as the pectorals, are the primary muscle group targeted during a push-up. The pectorals are made up of two muscles: the pectoralis major and the pectoralis minor. These muscles are responsible for the horizontal adduction of the shoulder joint, which is what allows you to bring your arms in toward your chest.
During a push-up, the pectorals are engaged as you lower your body towards the ground and then push yourself back up. The wider your hand placement, the more the outer portion of your chest will be engaged. A narrower hand placement will target the inner portion of the chest.
Shoulders
The shoulders, or deltoids, are also heavily worked during a push-up. The three heads of the deltoid muscles – anterior, middle, and posterior – are all used during this exercise.
The anterior deltoid, which is located at the front of the shoulder, is engaged as you lower your body towards the ground. The middle deltoid, located on the side of the shoulder, is responsible for lifting your arms out to the side, which is necessary to stabilize the shoulder joint during a push-up. The posterior deltoid, located at the back of the shoulder, is used as you push your body back up to the starting position.
Triceps
The triceps, located at the back of the upper arm, are also heavily involved in a push-up. These muscles are responsible for extending the elbow joint, which is necessary to push the body away from the ground.
During a push-up, the triceps are engaged as you lower your body towards the ground and then push yourself back up. The closer your hand placement, the more the triceps will be activated.
Core
The core muscles, including the abdominals and lower back muscles, are also involved in a push-up. These muscles are responsible for maintaining stability throughout the exercise.
During a push-up, the core muscles engage to keep the body in a straight line from head to heels. This helps to prevent the hips from sagging or the lower back from arching.
Conclusion
Push-ups are a great exercise to strengthen the upper body and core. They primarily target the chest, shoulders, and triceps, but also work a variety of other muscles in the upper body and core. By incorporating push-ups into your workout routine, you can improve your overall strength and fitness.