Push Ups are a hardy exercise to strengthen your chest. Would you want to obtain outstanding form and grow your Pectoralis Major? You want to try our article to get going straight away.
Push Ups Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
- Equipment: Body Weight
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Push Ups Instructions
- Get down to a facedown position on the floor with your hands slightly wider than shoulder width.
- Start with your body raised off the floor by extending your arms with your body straight.
- Lower your body to the floor by bending your arms.
- Push your body up by extending your arms.
- Continue your Push Ups until you can’t do any more.
Video Tutorial
Push Ups Muscles
Target (Agonist)
- Pectoralis Major – Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- Obliques
- Quadriceps
- Rectus Abdominis
Antagonist Stabilizers
- Erector Spinae
Benefits of Push Ups
Push ups are a great exercise to include in any strength training or fitness routine. Push ups specifically target the pectoralis major – sternal, which is the largest muscle in the chest. This muscle helps to give the chest its shape and strength. Push ups not only help to strengthen and tone the chest muscles, but they also help to improve posture by strengthening the upper back and shoulder muscles. Regularly performing push ups can help to increase muscle endurance and build overall upper body strength. Additionally, push ups are a simple and efficient exercise that can be performed anywhere with no equipment necessary.
Tips for Performing Push Ups
If you’re seeking to take the push ups to a new level, then you’re at the right place. Using these suggestions can allow you to maximize the advantages of this amazing workout. You’ll have the ability to shape your chest muscles, and reduce your chance of getting hurt. Let’s begin and take a look at how these suggestions will benefit you.
- Make sure you are keeping your body in a straight line – this will help to engage your core and ensure that you are getting the most out of your push up.
- Keep your hands in line with your chest and do not let them wander out to the side – this will help you to target the muscles in your chest more effectively.
- Make sure you are pushing yourself back up to the full arm extension – this will help to work your triceps and build upper body strength.
Benefits and Tips Video
Frequent Mistakes To Avoid
When conducting push ups, avoiding common mistakes can be the difference to getting the most out of the exercise and avoiding pain. Additionally, achieving optimal results from this exercise requires appropriate form, and avoiding perform common mistakes can allow you to perform the exercise correctly and achieve optimal results. But relax, it’s not as challenging as it might appear. By knowing the errors to avoid and taking the appropriate actions, you can execute the exercise securely and effectively. So it is time for you to maximize your results from this exercise and enjoy the benefits of a productive workout.
- Doing too many push ups too quickly: People often get excited and try to do too many push ups too quickly, leading to them getting tired and not being able to complete the set. This is bad because it leads to poor form which can result in injury.
- Not using proper form: Many people do not use proper form when doing push ups, which can lead to overworking certain muscle groups and underworking others. This can result in uneven muscle development and poor posture.
- Not doing enough reps: People often do not do enough reps when doing push ups, which can lead to the exercise being ineffective and not providing the desired results. It is important to do enough reps to ensure that you are working your muscles sufficiently.
Variations and Complementary Exercises
If you want to switch up your exercise routine and challenge your body in different ways, there are several variations, complementary, and alternative exercises that work similar muscles as push ups. Here are some of them:
Push Up From Knees
Push Up From Knees is an excellent exercise for those who are not yet strong enough to perform regular push ups. This exercise works the same muscles as a regular push up but with less intensity, making it an ideal alternative for those who are still building strength. This exercise can also be used as a complementary exercise to regular push ups, adding an extra challenge to an already effective exercise. To perform Push Up From Knees, begin in a kneeling position with your hands on the floor and your arms straight. Lower your chest down towards the floor, keeping your arms straight, then press back up and repeat. By performing Push Up From Knees alongside regular push ups, you can help strengthen your chest, shoulders and triceps in no time.
Lying Cable Fly
The lying cable fly is a great alternative or complementary exercise to push ups. It is an isolation exercise that works the chest muscles and can be done with a cable machine. The main difference between the lying cable fly and push ups is that the former uses a cable machine for resistance, while the latter relies on bodyweight. The lying cable fly works the chest muscles in a different way than push ups do and can help build muscle, strength, and improve range of motion in the chest muscles. It is also a great way to mix up your chest routine, as it can be done with different cable settings and levels of resistance.
Lunge Push Up
Lunge Push Ups are a great alternative or complementary exercise to traditional Push Ups. This exercise works the same muscles as a regular Push Up, but with an added challenge. The Lunge Push Up requires you to lunge forward while in the Push Up position, which adds a dynamic element to the workout. This exercise is great for strengthening the core and upper body, while also working the legs and glutes. It’s a great way to add variety to your routine and get an extra challenge.
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Feet Elevated Push Up
The feet elevated push up is an excellent complementary or alternative exercise to the traditional push up. It is a great way to add intensity to the exercise without increasing the number of reps. The feet elevated push up requires the individual to be in the standard push up position with their feet elevated on an object such as a step, bench, or box. This increases the difficulty of the exercise by forcing the individual to engage more muscles and work against gravity. The feet elevated push up is an effective way to increase strength, build muscle, and improve stability.
Close Grip Push Up On Knees
Close Grip Push Ups on Knees is a great complementary exercise for Push Ups. It is an alternative exercise that allows you to still target the chest and triceps while putting less stress on your wrists and shoulders. This exercise can be done with your hands in a close grip position, or you can use a resistance band to add extra tension. By pushing yourself up and down in this position, you will be able to strengthen the same muscles used for regular Push Ups. This exercise will also help you to increase your overall body strength and stability.
Close Grip Push Up
Close Grip Push Ups are a great complementary exercise to regular Push Ups, as they work the same muscles but in different ways. This variation of the Push Up requires you to bring your hands closer together, which works your triceps and upper chest more than a regular Push Up. Close Grip Push Ups can also be used as an alternative to regular Push Ups if you’re looking for a more intense exercise that targets different muscle groups. By doing Close Grip Push Ups regularly, you can build strength and muscular endurance in your arms and upper chest.
Opposing Complementary Exercises
To further strengthen your upper body and back muscles, try adding the following exercises to your routine to complement Push Ups. They work the opposing muscle groups to ensure a balanced, full-body workout.
Resistance Band Standing Rows
Resistance Band Standing Rows are a great complementary exercise to Push Ups. This exercise targets the opposing muscle group of the chest and shoulders, strengthening the back muscles. Resistance Band Standing Rows also increase the stability and strength of the core muscles, enabling one to perform more difficult Push Ups. Additionally, because this exercise is performed while standing, it provides an additional challenge to one’s balance and coordination. Resistance Band Standing Rows are an excellent way to strengthen the body as a whole, while also providing an extra challenge to Push Ups.
Resistance Band Seated Rows
Resistance Band Seated Rows are a great way to complement Push Ups, as they target the opposite muscle group. While Push Ups engage the chest and triceps, Resistance Band Seated Rows strengthen and build the back muscles, particularly the rhomboids, latissimus dorsi, trapezius, and rear deltoids. This exercise also helps improve posture by strengthening the mid-back and shoulder muscles. Resistance Band Seated Rows are an effective exercise for building strength and stability in the back muscles, and are a great way to counterbalance Push Ups.
Resistance Band Face Pulls
Resistance Band Face Pulls are an excellent complementary exercise to Push Ups. By using the opposing muscle group, Resistance Band Face Pulls can help to prevent muscular imbalances that can be caused by too much emphasis on one particular muscle group. This exercise targets the rear deltoids and rhomboids, which are important muscles for good posture. By engaging these muscles through Resistance Band Face Pulls, you can help to prevent postural issues associated with excessive Push Up exercises. Additionally, this exercise can help to increase strength and stability throughout the upper body.
Recap
So, you now know how to do a push-up with the best form possible, the amazing benefits that come from doing push-ups, which muscles are used during the exercise, tips to make sure you’re doing them correctly, and common mistakes to avoid. Who would have thought that a simple bodyweight exercise could do so much for your overall health and fitness? Now that you have the basics down, why not take your fitness to the next level by reading more of our fitness articles? So what are you waiting for? Get pushin’!
References: Wikipedia | ExRx.net | PubMed.gov
