All the Muscles You Actually Work While Doing a Pushup
Health & Beauty / /
Pushups are much more than just an arm-strengthening exercise. If done right, you can actually strengthen your entire body.
The target group of muscles that are active while doing pushups are the upper body muscles and mainly the chest, the triceps, or the back of the arms, and the fronts of shoulders. “These muscles get the load of the work in a pushup as they take your body through the movement pattern,” says Adam Rosante, certified personal trainer.
Scientists found that the triangle pushup—where you place your palms on the floor in a triangle with thumbs and forefingers touching actually activate the most muscle compared to other arm exercises.
In fact, the key to right pushup is actually the core and not the arms. “The core should be held tight and engaged throughout the movement so your body moves as a unit,” says Rosante. “But since you have four relatively even points of contact with the floor, it shouldn’t be terribly challenging to keep the spine safe and stabilized, which is the main role of the core.” If you want your pushups to be even more of a core challenge, “remove one of those points of contact by, say, raising one of your legs off the floor,” he says.
One thing you want to avoid is to “watch that you don’t allow your elbows to flare out like goal posts,” says Rosante. “That’ll force your shoulder into an internally rotated position, potentially leading to shoulder pain down the road.”
The best part about pushups is that you can always be creative depending on the mood and physical condition. If you’ve never done pushups, nail your upper-body by beginner technique, dropping to your knees. Once you’ve master that, progress to a standard position. And if you want to push your limits even more, try lifting a leg or an arm off the floor. If you want to check your limits we recomend to check out the video below: