This classic exercise strengthens the entire body. It mainly targets the muscles in the chest, arms and shoulders, but also requires support from other muscles. Because various muscles are contracted for the exercise, the push-up provides strength in the upper body and trunk. The exercise is good for the abs, which are bottled and stretched at the same time. When the lower back muscles contract to stabilize the body, the abs are stretched on their own. The quadriceps (four-headed thigh muscle) is needed to keep the body in position, which also trains the legs. Pushups also stabilize the shoulders, as you work the shoulder blade muscles as well as the rotator cuff. No equipment is required for this exercise, so it is very suitable for daily use.
How to do the push-up
Lie on your stomach on the floor, hands next to shoulders, fingers parallel to body and feet on toes. Straighten the arms and push the body and legs up. Return to the starting position by bending the arms and slowly lowering the body until it is just above the floor.
Do it well
As you push the body up in the push-up position, keep it straight from head to ankle.
Warning
If you shrug the shoulders during the push-up, the arms may become less stable.
Variations of the push-up
Light
If your upper body strength is low, start with your knees on the floor. Straighten the part of your head up to your knees during the pushups. Make sure that the body does not bend at the hips or the exercise will have no effect.
Heavy
Place your hands next to each other under the body to engage the triceps, or space them further apart to work the pecs more. In a series of regular pushups, you can alternate lifting one leg to work the lower back and glutes.
Active muscles
- Voorste deltoideus
- Pectoralis major
- Serratus anterior
- Triceps brachii
