The push-up is a well-known exercise, but its effectiveness and versatility may surprise you. Besides strengthening and toning your arms and chest, push-ups can also lower your risk of heart attack or stroke. But you won’t get the full-body benefits if you’re not using correct push-up form. “Push-ups help improve upper-body strength, improve core stability, contribute to bone health, boost metabolism, reduce the risk of cardiac events, and can improve body composition,” says Karly Mendez, trainer and human performance specialist with Memorial Hermann’s Rockets Sports Medicine Institute. Ready to reap all of these benefits? Let’s take a closer look at the muscles worked, correct push-up form, and some fun variations to try out.
Which muscles do push-ups work?
Many people only think about the push-up working the arms, but it strengthens your whole body.
Chest
Push-ups strengthen and build up the pectoral muscles (pectoralis major and minor), which are the large muscles at the front of your chest. These muscles essentially work throughout the entire push-up, as they work to lower you to the floor and assist in bringing you back up.
Arms, shoulders, and back
Push-ups also work the triceps and anterior deltoids,” says Mendez. In addition to your arms, they also strengthen the serratus anterior, which is a muscle that moves your shoulder blade and shoulder. You can focus on different muscles by switching up your hand placement during the push-up.
Abdominal muscles
Because you are in a plank position while doing a push-up, you are also strengthening your core, specifically your rectus abdominis, transverse abdominis, and the muscles on the side of your trunk, the obliques. The deep core muscles in your back, the erector spinae, are also working to keep your back stable and straight.
What correct push-up form looks like
There are many variations of the push-up, but it is important to first master the traditional push-up form. Start in a high plank position, with your hands shoulder-width apart, with your middle finger pointing forward. Your body should be in a straight line. Keeping your head aligned with your back, bend your elbows and lower yourself down toward the floor. Keep your elbows pointed back toward your hips, not flared or straight out. Try to lower down until you almost touch the ground (or go as far as you can go without sagging your hips or flaring your elbows). Press upward until your arms are fully straight and you are in the starting position. Repeat 2 sets of 10. There is also the military-style hand-release push-up, which is also considered a traditional push-up, however the arms are moved out to the side between reps.
5 impressive push-up benefits
Need some motivation to include push-ups into your workout routine? Here are five reasons why this exercise should be at the top of your list.
1. Strengthens your upper body and core
The push-up works several large muscle groups at once, making it a quick and effective strengthening move. It builds strength and tones the muscles in your arms, shoulders, and core. This helps you not only do daily activities with greater ease, but strengthening these muscles also improves sports performance.
2. Improves heart health
As it turns out, you can push your way to a healthy heart! A 2019 study found that men who could do 40 push-ups had a 96% lower risk of having cardiovascular diseases (such as stroke or heart attack) over the next 10 years when compared to those who could only do ten or fewer push-ups.
3. Boosts metabolism and improves body composition
Experts say that because they work multiple large muscle groups at once, push-ups get your heart pumping and increase your metabolic rate. A 2017 study found that doing resistance exercises (like push-ups) along with aerobic exercise and a healthy diet helps you gain muscle mass without losing bone density.
4. Strengthens bones
Resistance exercises, including bodyweight exercises like push-ups, help to strengthen your bones, prevent fractures, and reduce your risk of osteoporosis. This is especially important as you get older.
5. Accessible and versatile
Push-ups can be done anywhere and they don’t require any special equipment, so they’re great to knock out a few throughout the day! This versatile exercise can be done by itself as a strengthening move, or as part of a high-intensity interval training (HIIT) circuit. You can also easily modify push-ups, making them more accessible or more difficult.
4 push-up variations to try
1. Incline push-up
If you are struggling to perform correct push-up form, there are several ways to make push-ups easier, such as doing them on your knees instead of in a plank position. Mendez recommends the incline push-up. By using an incline or a step, your body doesn’t have to fight gravity as much so you can focus on your form and build up strength.
2. Decline push-up
Once you can do traditional push-ups with ease, it is time to challenge yourself with the elevated push-up. This move will strengthen your shoulders and pecs more than a traditional push-up. (If you want to focus on your biceps, try the pseudo planche push-up).
3. Shoulder tap push-up
This advanced push-up move not only targets the upper body, but it works the core more than a standard push-up. Make sure you are keeping your trunk stable by contracting your abs throughout the entire motion.
4. Diamond push-up
The narrow hand placement of the diamond push-up works your triceps much more than a standard push-up. If you’re ready to focus on your arm strength, give this variation a try.
Common push-up form mistakes
Correct push-up form is important to not only get the full benefit of the exercise but to also avoid injuries. If you have had any shoulder or…
