Push-ups are one of the most popular and effective exercises you can do – anywhere, without any equipment. Whether you're aiming to tone your muscles or build strength, they can fit into any workout routine.
But have you ever wondered what muscles push-ups work and how they benefit your body?
No worries. We are here with an easy and handy push-ups guide.
In this blog post, we’ll explore the specific muscles targeted by push-ups, the health benefits, and many push-up types with easy steps to do them with proper form. Additionally, with Trojan Fitness, you can take your workouts to the next level. We offer quality fitness equipment for your home or gym. Including power racks and other push-up accessories to help you reach your fitness goals.
Let’s find out how this simple bodyweight exercise delivers powerful results.
Push-ups are often labelled as chest exercises. But they actually involve a lot more than just your chest. Being a compound movement, push-ups work multiple muscle groups at once. This makes them one of the most efficient exercises for overall upper body strength.
Here’s a breakdown of the primary muscles push-ups work:
Your chest muscles are the main focus of push-ups. Since the chest is a large muscle group. It handles most of the effort when you lower yourself down and push back up. Let’s see how:
The pectoralis major is the larger of the two chest muscles. This thick, fan-shaped muscle lies beneath your breast tissue and plays a major role in every push-up. It consists of two parts:
Both parts attach to the upper arm bone. As you perform push-ups, the pectoralis major controls how your body lowers toward the floor and pushes back up.
Although smaller, the pectoralis minor is equally important. It lies just beneath the pectoralis major. It helps keep your shoulder blades steady as you perform the push-up. This muscle helps maintain proper shoulder posture, preventing strain and injury as you work out.
The triceps are another key muscle group involved in push-ups.
These muscles are located at the back of your upper arm. They are responsible for straightening your arms as you push yourself away from the floor. The triceps are made up of three heads; medial, lateral, and long. All of these work together to extend your elbow and support the pressing movement.
During the second phase of the push-up. As you push back up, the triceps take on the role of the main mover. They’re important to stabilise your body and give you the power to push through each rep.
Your shoulder muscles, also known as the deltoids, play an important role in the push-up. The deltoids consist of three parts:
During a push-up, the anterior deltoids are primarily engaged. Because they help lift your arms and stabilise the shoulder joint as you lower and raise your body. This ensures your shoulders remain stable and strong throughout the movement.
One of the often-overlooked benefits of push-ups is the activation of your core muscles.
A strong core is important for maintaining good form. And push-ups are great for engaging the abdominal muscles, including:
These muscles help keep your body in a straight line. They prevent your hips from sagging or lifting too high during the movement. Your lower back muscles, like the erector spinae, also help stabilise your spine.
Together, your core and back muscles ensure proper alignment and balance while performing push-ups.
The rhomboids are small muscles in your upper back that connect your spine to your shoulder blades.
Although not as prominent as the chest or triceps. They help control the movement of your shoulder blades as you lower and lift your body during the push-up. These muscles work in coordination with the shoulders and chest to maintain proper posture. Ensuring a smooth and controlled motion.
Push-ups come in many forms. Each variation brings its own challenge. Whether you're just starting out or a seasoned pro, there’s a push-up style for every fitness level.
Below are different types of push-ups, ordered from beginner to advanced.
The standard push-up is an exercise that works your upper body without knee support.
Target Muscles – Arms, shoulders, chest, and serratus anterior.
How to Do It:
Sets: Aim for 3 sets of 12 push-ups.
This version is great for those looking for a challenge between wall push-ups and standard push-ups.
Target Muscles – Arms, shoulders, chest, and serratus anterior.
How to Do It:
Sets: Try for 3 sets of 12 repetitions for a total of 36 push-ups.
Wall push-ups are perfect for beginners or anyone recovering from a shoulder injury.
Target Muscles – Arms, shoulders, and chest.
How to Do It:
Sets: Do 3 sets of 12 repetitions to reach 36 push-ups.
This variation is easier than the standard push-up and is great for beginners.
Target Muscles – Upper body muscles, focusing on arms and chest.
How to Do It:
Sets: Aim for 3 sets of 12 repetitions.
This push-up has your hands elevated, making it a bit easier.
Target Muscles – Arms, shoulders, and chest.
How to Do It:
Sets: Try for 3 sets of 12 push-ups.
With feet elevated, this push-up adds more challenge.
Target Muscles – Chest, focusing on the upper pectorals.
How to Do It:
Sets: Work towards 3 sets of 12 push-ups.
Add weight to increase the difficulty.
Target Muscles – Arms, shoulders, and chest.
How to Do It:
Sets: Aim for 3 sets of 8-12 reps.
This is a challenging push-up using only one arm.
Target Muscles – Arms, chest, and core.
How to Do It:
Sets: Only for advanced users; aim for 3 sets of as many as you can do safely.
This variation focuses more on your chest by widening your hand placement.
Target Muscles – Chest, shoulders, and back muscles.
How to Do It:
Sets: Try for 3 sets of 12 repetitions.
Hands are close together, increasing the challenge.
Target Muscles – Triceps and chest muscles.
How to Do It:
Sets: Aim for 3 sets of 12 push-ups.
This plyometric push-up is demanding and great for strength and power.
Target Muscles – Shoulders, chest, and arms.
How to Do It:
Sets: Begin with 5-10 repetitions in 3-5 sets, resting in between.
This push-up emphasises your shoulders.
Target Muscles – Shoulders, serratus anterior, upper back, and triceps.
How to Do It:
Sets: Start with 1-5 repetitions and work up to 8-12.
Let’s explore some of the key advantages of push-ups; being a regular part of your workout routine:
Push-ups are one of the most effective exercises to burn calories quickly. This exercise engages multiple large muscle groups which requires a lot of energy.
Hence, the more push-ups you do, the more calories you’ll burn.
Doing push-ups helps enhance your posture.
By strengthening your back, shoulders, and core. Push-ups contribute to better alignment of your body. Additionally, they help boost your energy levels and improve your performance in other physical activities as well.
Maintaining strong bones is important. And push-ups can help with that.
They are a form of weightlifting exercise as you bear your own body weight. This means they help build bone mineral density. Healthy and strong bones reduce the risk of fractures and conditions like osteoporosis. This keeps you healthier in the long run.
Push-ups get your heart rate up. This is great for your cardiovascular system.
By lifting and lowering your body weight, push-ups strengthen your heart muscle. This helps your heart pump oxygenated blood more effectively throughout your body. Thus, it leads to the benefits like:
Do you want to change your body composition?
Push-ups can be a valuable tool for you. They not only build strength but also help increase your metabolism. This leads to more calories burned and fat loss. Thus, helping you maintain a healthy weight alongside a balanced diet.
When done correctly, push-ups can strengthen the muscles around your shoulder joints.
This added strength helps support the shoulder and reduces the risk of injuries. Stronger muscles and tendons in the shoulder area mean a lower chance of stress or damage during physical activities.
One of the best things about push-ups is their simplicity.
No need for any fancy equipment. You can easily include them in your home workouts. Additionally, there are many variations of push-ups as discussed above. This makes them suitable for people of all fitness levels.
When you start doing push-ups, it’s easy to fall into some common traps. Let’s look at a few mistakes people often make. And how you can fix them to get the most out of your workout.
A frequent mistake is not going down far enough during your push-ups. If you only lower halfway, you miss out on working your muscles effectively.
To improve this, try using yoga blocks or books under your hands. It will help you achieve a full range of motion.
Letting your back sag is a common error. It can lead to stress on your joints and lower back.
To fix this, engage your core and leg muscles. It will keep your body straight from head to toe. Plus, maintain this strong position throughout your push-up.
Another mistake is allowing your elbows to flare out to the sides, creating a T shape with your arms and body. This can weaken your push-up and put strain on your shoulders.
Instead, keep your elbows close to your torso by tucking them in slightly and rotating your palms outward.
Make sure you're not pushing up using your neck. Your body should form a straight line, with your ears aligned over your shoulders. Start by placing your hands directly under your shoulders.
This helps you maintain proper alignment and engage your muscles more effectively.
Rushing through your push-ups can lead to poor form and reduce their effectiveness.
Focus on taking 3 to 4 seconds to lower and raise your body. If you can, try going slower to really engage your muscles. As you improve, you can gradually increase your speed while still keeping good form.
If your hips hit the ground before your chest does. It indicates that you're not activating your core properly. This often makes your body resemble a hammock.
To correct this, return to the plank position. Engage your abdominals and ensure your hips stay in line with your shoulders.
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From power racks to multi-home gyms, our equipment is designed to provide you with the support and stability you need for a safe and effective workout. Explore our range of strength training equipment and find out how Trojan Fitness can elevate your push-up workouts.
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