Push-ups are a great exercise for the chest, which additionally affects the biceps and stabilizing muscles. It is important to do the push-ups correctly, keeping the spine’s curvature neutral – only then will this exercise bring the desired results. Find out how to do push-ups and what muscles are working during push-ups.
Push-ups work on the chest and biceps, sculpting and increasing muscle volume. This is one of the oldest exercises without equipment that is definitely worth doing. Although push-ups are a bit forgotten by modern training methods, their undoubted advantages will make you return to doing them after reading this article. You will also do it better and technically correct. Thanks to the push-ups, you will strengthen the stabilizing muscles, pectoral muscles, biceps and learn how to work with your own body weight.
Learn how to do the correct push-ups so that your chest and arm muscles are working effectively .
Table of Contents:
- How to do push-ups – technique
- What muscles work when doing push-ups
- Exercises preparing for push-ups
- Types of push-ups
- The effects of doing push-ups
How to do push-ups – technique
- Starting position
The position to be taken for the push-up is apparently well-known to everyone – it is palm supports or a high board . However, there are a few important points to pay close attention to.
- The key elements of the starting position
The hands should be placed slightly wider than the line of the shoulder girdle . The toes in the classic version should be directed parallel to the body , feet together. The starting position should take into account the tension of the buttocks and the leveling of the natural curvature of the lumbar spine . To do this, slightly tuck the pelvis under you. The tension of the buttocks along with pulling the navel as if we would like to touch the spine with it helps people who do not yet know how to control their body. Pull off the shoulder blades and keep the head neutral. We are not looking straight ahead, but at the floor.
- Push-up movement
Always maintain the original body position during the movement. The movement of lowering down is performed slowly with the inhalation , the movement of the exit up, depending on the type of training, also slowly or dynamically with the exhalation. In the classic version of the push-up, the elbows are kept at an angle of 45 degrees from the body . Such their arrangement increases the safety of shoulder rotators.
What muscles work when doing push-ups?
We perform push-ups primarily as an exercise for the chest muscles. The truth is, however, that as a compound exercise, it involves many more muscles. First, it forces us to tension all spine stabilizers. We also strongly engage the buttocks , triceps and the shoulder girdle. Depending on the type of pump, we will activate different muscle fibers to varying degrees. It is worth considering the introduction of several types of push-ups in your training.
The most common mistakes made when doing push-ups:
- Leading your elbows sideways– this error may result in a shoulder injury.
- Lowering torso not low enough, which reduces the effects of push-ups.
- Elbows not fully extendedwhen rising.
- Head set too low– the neck is to be an extension of the spine.
- Keeping the hips too low or too high– the silhouette should form one line.
- Rounded back– shoulder blades should be drawn together.
Exercises preparing for push-ups
If you are unable to do a single push-up, you should first strengthen your core, i.e. stabilizing muscles, e.g. by plank exercises . It is ideal to keep the starting position to the pump for a specified period of time.
Below are examples of other exercises that should be included in a person preparing to do a full push-up.
- Pumps on the platform
In order to strengthen the arms and chest muscles, it is worth doing push-ups on a platform. The higher we place our hands from the ground, the easier our work will be. However, you should keep all the elements of the starting position at all times, i.e. pulled shoulder blades, tense abdomen and tucked pelvis.
- Women’s pumps
The next step will be to perform what are known as women’s push-ups. The movement is exactly the same as during a normal push-up, but the body is not on the feet, but on the knees. It is worth noting that the most common mistake when performing this version of the exercise is leaving the pelvis pushed up. The body is supposed to form straight lines at all times, which means that the movement is done by lowering all the weight down, not just the upper body.
- Push-ups against the wall
For people with very poor physical condition, push-ups at the wall will be a good way to strengthen the body. During their performance, the same rules apply as for the standard exercise. The goal, however, is to force the body to maximum tension. We lower the weight of the body to the wall very slowly, we push ourselves away from it as if we wanted to move the entire wall. This means that we need to tighten all muscle fibers as much as possible.