What muscles do push-ups work? Classic strength training exercises engage a variety of muscles for movement and stability, but primarily target the chest, shoulders, and upper arms.
“The muscle that provides most of the movement during push-ups is the pectoralis major (the largest of the chest muscles),” says Matt Bushell, physiotherapist at KC Health Services. (opens in new tab)“Secondary muscles that aid movement are the anterior deltoid (front of the shoulder) and the triceps (back of the upper arm).
“These combinations allow you to bring your upper arms forward and across your body and straighten your elbows as you lift off the floor. Other muscles involved in stability to perform the push-up motion include: It includes the abdomen, quadriceps, hip flexors, and many smaller muscles in the shoulders and upper back.
Matt Bushel
Matt Bushell is a Physiotherapist and Exercise Scientist with a Bachelor of Science in Sport and Exercise Science from the University of the Sunshine Coast and a Master of Science in Physical Therapy Studies from the University of Queensland. He has spent his 15+ years in health, rehabilitation, and performance. He is currently Chief Physiotherapist at KC Health Services in Brisbane and spends odd weekends playing football as a Physiotherapist in Australia where he works at a high level of strength and conditioning for athletes increase.
Simple bodyweight exercises like push-ups can help you get stronger without equipment.If you want to increase the resistance of your workout, you can invest in the best adjustable dumbbells (opens in new tab) – But research shows that if you want to build strength, bodyweight exercises are enough.
One small study published in the Journal of Exercise Science and Fitness (opens in new tab), showed that low-intensity bench presses and push-ups can induce similar muscle hypertrophy over an eight-week period. With that in mind, here are the muscles to target each time you do a push-up.
pectoralis major and pectoralis minor
These muscles are located in the chest and are often called “pecs”. It plays an important role during push-ups because it allows you to move your arms in front of your body, but it also allows you to raise and lower your chest and ribs.
anterior deltoid
The anterior deltoid is the muscle at the top of the shoulder. They are on the upper arm and shoulder, along with the rotator cuff. These large muscles help raise your arms overhead and move them sideways.
The anterior deltoids support the body when performing push-ups, but overuse can cause injury. Always listen to your body and make sure you have rest days.
triceps brachii
The triceps is the big muscle on the back of your upper arm that you use every time you do a push-up. It helps you lower and raise your body with each repetition. You can also extend your arm with your elbow. This muscle group he is made up of three different muscle heads, all meeting at the elbow, hence the name.
abdomen
The abdominal muscles, or sit-ups, are a large group of muscles located below the ribs and above the pelvis in the core of the body. It has many important functions such as stabilizing the body, protecting internal organs, and facilitating movement.
Push-ups are primarily considered an upper body workout, but they help build your abs. As long as your form is correct, your abs stabilize your core, keep your body aligned, and support your back during each push-up.
quadriceps and glutes
The quadriceps are a large muscle group on the front of each thigh. Push-ups don’t specifically target your quadriceps or quadriceps, but they are used to stabilize your legs every time you do a push-up.
gluteus muscle (opens in new tab)found in the glutes, are secondary muscle groups and not the focus of push-ups. Yet they still play an important role in their execution.
The three main muscle groups that make up the glutes are the gluteus maximus, gluteus medius, and gluteus minimus. Tightening your glutes when doing push-ups will help keep your core strong and your lower back stable.
Variation of push up
If you’re bored with standard push-ups, there are plenty of variations you can add to your workout routine. You can add your cardio boost with plyometric push-ups. Lower your body slowly to the ground, but in an explosive motion, come back up, clap your hands, and then come back up.
By adding an incline, you can also challenge push-ups. Place your feet on a bench or exercise step and your hands on the floor. This makes your shoulders and chest stiffer, and also requires abdominal strength to keep your body in line.
Want to burn more glutes and chest muscles? If so, try the one-leg push-up, which really tests your balance and strength. To do this, assume a normal pushup position, but keep one leg straight and lift it into the air.
And if you’re doing too many full-body push-ups, you can always adapt to the exercise by dropping them down to your knees. This reduces the amount of weight you need to lift off the floor.
This article is not intended to provide medical advice and readers should consult a physician or health care professional before adopting any treatment or exercise regimen.
