A push-up, or in British English a press-up, is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, or in some martial arts dojos.
While the push-up primarily targets the muscles of the chest, arms, and shoulders, support required from other muscles results in a wider range of muscles integrated into the exercise.
Primary muscles
Anterior and medial deltoids (delts)
Triceps
Pectoralis major and pectoralis minor (pecs)
Secondary muscles (synergists or stabilizers)
Rhomboid major and rhomboid minor
Erector spinae
Rotator cuff
Posterior deltoids (delts)
Serratus anterior
Rectus abdominus (abs)
Transverse abdominus
Gluteus maximus (glutes)
Quadriceps (quads)
Muscle Growth
Whether youre a body builder or not, muscle growth is an important part of your health. More muscle means a stronger, healthier body and they create lean and defined lines throughout your body. By increasing the amount of push ups you do on a regular basis (and by speeding up and slowing down, too) you will notice an increase in muscle mass. Push ups also produce a human growth hormone that helps boost total muscle growth.
Prevent Injury
Push ups help you avoid injuries when doing other weight-training exercises. This is especially the case if you warm up your body with push ups before each work out. Because push ups are such a total body conditioner, youll find that doing other forms of weight training (especially on equipment) comes easier and more naturally for you. As a result, youll be less likely to strain your muscles and cause an injury.
Many Variations
The push-up has almost limitless variations to keep it challenging, even when you have mastered the classic version. Place your hands or feet on a workout bench to perform an incline or decline push-up. You may also create an incline with your hands or feet on a stability ball to increase recruitment of your core. Push-ups may be done on either side of the bosu trainer--a piece of exercise equipment that looks like half of a stability ball--to create instability and more muscle activation. Single-arm push-ups and plyometric versions, in which you hop your hands off the floor between each exercise, are other difficult progressions.
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