Which muscles do push-ups work? Know that this is one of the simplest exercises, but also the most beneficial to gain strength and muscle mass!
Push-ups can be done absolutely anywhere, and you don't need any special equipment since you're using your body weight as resistance.
They solicit the entire upper bodyevenly, even strengthening the abdominals. And there are so many variations that you can't get enough!
In this article, we detail 6 variations of push-ups to increase your strength quickly, with our little secret for effective muscle progress as a bonus. After reading, you will finally know which muscles push-ups work and how to benefit from them!
Which muscles do push-ups work? Focus on muscular work
So, which muscles do push-ups work ? As you might expect, the upper body muscles do most of the work in the push-up movement:
- the thoracic muscle group, including the pectoralis major and pectoralis minor;
- the muscle group of the shoulder, including the major deltoid and the minor deltoid;
- the muscles of the upper and middle back, including the latissimus dorsi, rhomboids and trapezius;
- the biceps, at the front of the arm;
- the triceps, at the back of the arm;
- the serratus anterior, which is on the side of the chest below the upper arm.
However, push-ups also require many other muscles in the body to work to keep the body in a stiff plank position. That's what bodyweight exercises do.
These muscles can include the lower back muscles (lumbar), abdominal muscles, gluteal muscles (gluteus maximus and medius), as well as the leg muscles, including the hamstrings, quadriceps, calves and shins.
Which muscles do the push-ups work according to the different variants?
Classic push-ups
What most athletes think of when they hear “pushups” is the classic form of the movement: it is easy to execute, so focus on the good form of execution of the movement. Which muscles do traditional push-ups work?
Primarily the chest, with additional strengthening of the arm and shoulder muscles. Start in a plank position with your pelvis tucked in, your neck in a neutral position, and your palms placed directly under your shoulders.
Make sure your shoulders are also facing back and down. As you contract your abdominals, keeping your flat back, begin to lower your body by bending your elbows while keeping them pointing slightly back. In addition, discover the best exercises to have the V of the abs.
Lower until your chest is touching the floor. Immediately extend your elbows and push your body back to the starting position.
Did you know? Doing push-ups helps you live longer.
Modified pumps
If you're not strong enough to perform a standard push-up with proper form, work with a modified stance (on your knees) until you can You can also try doing wall pushups while standing.
Which muscles do modified push-ups work? As with normal push-ups, these are primarily chest muscles. Start on all fours, keeping a neutral neck. Your body forms a straight line between the shoulders and the knees.
Make sure your shoulders are facing back and down and your wrists are placed directly below your shoulders. The arms should be straight. Keeping your elbows pointing slightly back, bend your elbows and lower your whole body until your arms are parallel to the floor.
Keep your abdominals well contracted during this movement. Once you reach the bottom position, push up through your palms to straighten your elbows and return to the starting position.
Wide grip pumps
Which muscles do wide push-ups work? A wide grip push-up, which means your hands are farther apart than a standard push-up, puts more emphasis on your chest and legs. shoulders. It may also be easier for beginners. To learn more, read this article about wide grip pumps.
So start in a plank position, but with your hands wider than your shoulders. Lower your body by bending your elbows, keeping your abs straight and tight, and your back flat, until your chest grazes the floor.
The elbows will probably point more outward than for a classic push-up. Immediately straighten your elbows and push your body up.
Narrow grip pumps
This variant is the opposite of that of the wide-grip push-ups: on the contrary, it is a narrow grip. Which muscles do close-grip push-ups work?
Here, this movement puts more tension on your triceps. They also put more strain on the pectoral major, i.e. the upper part of the pectorals. Start on the floor and place your hands directly under your chest, closer than shoulder width apart.
Lower your body by bending your elbows until your chest grazes the floor. Again, your back should stay flat and your abs tight. Keep your elbows tucked in towards your body. Push your body up, using your triceps and chest to complete one rep.
The declined push-ups
Decline Pushups, also known as Elevated Pushups, change the incline of your body to distribute your body weight differently. Which muscles do decline push-ups work? They focus on the upper chest and shoulders.
Elevated push-ups lead to a greater gain in muscle strength than standard push-ups or modified push-ups. So if you need an extra challenge, consider lifting your feet off the ground to intensify the exercise!
Start in a plank position with your hands stacked under your shoulders. Put your feet on a bench or box (or other stable surface). Lower your body by bending your elbows until your chest grazes the floor.Keep your elbows pointing slightly back Push your body up keeping your elbows straight.
Also discover the top 10 exercises to strengthen your forearms.
Polymetric pumps
We come to our final push-up variation: theplyometric variation. This is a more advanced move that already requires minimal upper body strength. It is therefore not recommended for beginners in bodybuilding and rather intended for confirmed athletes.
Which muscles do plyometric push-ups work? This is a power and explosive exercise for the chest. Start in a plank position with your pelvis tucked in, your neck in a neutral position, and your palms directly under your shoulders.
Lower your body by bending your elbows, keeping them pointing slightly back, with your abs tight and your back flat, until your chest is just touching the floor. Then push your body up, but instead of stopping at the top, use your strengthto swing your upper body up so your palms come off the ground.
Land lightly on the floor and lower your chest again to perform another repetition of plyometric push-up. For even more difficulty, you can add a clap between your jumps!
Also read: diamond pumps, benefits, how to use and variants
Which muscles do push-ups work? The accessory to improve your sessions
Once you're used to push-ups, how do you progress? One disadvantage of bodyweight training is that it is not very flexible in terms of the loads you lift. That's why there are Weighted Vests: the Military Weighted Vest 50KG Load™ from Super-Human Fitness™ has been designed for all athletes who wish to challenge themselves in their weight training sessions at home!
Thanks to its 12 loading pockets, the load of the vest is 100% adjustable from 5 to 50 kg. You can then make each pushup move easier or harder and customize each workout.
Designed with quality materials, this weighted vest is both comfortable and resistant: it does not move, it does not bother you with perspiration and it will accompany you in your progress muscles for years.
It is the bodybuilding ally ideal for all ambitious athletes looking to improve their athletic performance and obtain a muscular physique and drawn!
In summary: Which muscles do push-ups work?
Classic push-ups mainly work the pecs. But with the different variations that exist, you can strengthen all of the upper body muscles: chest, shoulders, back, traps, abdominals, etc. Thus, you can develop a complete and homogeneous musculature.
So you have the choice between classic push-ups, modified, wide or narrow grip, declined or even plyometric!
And if you need to add a higher level of difficulty, you can bet on a weight training accessory like our Military Charge Weighted Vest 50KG™ for an extra muscle challenge! Next time you're asked: which muscles do push-ups work? You'll know the answer!
