What Muscles Are Used in Push-Ups?

The push-up is one of the classic exercises. Knowing which muscles are used for push-ups will give you a better understanding of the proper form needed as well as preparations you can take to improve your push-up strength.

Chest

The main muscles used for push-ups are the pectorals, or chest muscles. Your chest muscles are the primary movers when completing a push-up repetition and will face the largest strain.

Triceps

The triceps are one of the secondary muscle groups used while performing your push-ups. Located on the back half of your upper arm, adjacent to your biceps, the triceps can be targeted directly by varying the type of push-up you are performing.

Shoulders

The shoulders, specifically the anterior deltoids or the front portion of your shoulder muscles, also get worked while performing push-ups.

Abdominal and Core Muscles

Since your body is being held in a straight position while performing a strenuous exercise, your abdominals and core muscles are also engaged when doing push-ups. You must keep your body straight and immobile, and to do this your body braces itself naturally. Your core will be strengthened from this, although it will in no means provide a complete abs or core workout.

Using Variations for Different Muscles

Different variations of the classic push-up can place more of a focus on certain muscle groups. Performing push-ups with your hands closer together, or with your hands forming a heart between your thumbs and index fingers, places more emphasis on your triceps. Performing push-ups with your feet elevated on a bench will place more emphasis on your core muscles for stabilization.

Training for Weaknesses

Knowing which muscles are used, you can effectively train yourself to accomplish more push-ups. When performing a set of push-ups, pay attention to which muscles fatigue and give out first. You can target these with various strength training exercises to build up weak spots.

References

• Progressions and Variations for Pull-ups, Push-ups and Sit-ups

Resources

• Read this Article in Spanish