If you are seeking to know about Pushups then you are at the right place. We will be discussing here – what is Pushups exercise? How to perform Pushups with right form? Which muscles got targeted during Pushups? What are the benefits of doing Pushups? What are the health risks of Pushups?
What are Push-Ups ?
- Pushup is an exercise in which a person, keeping a prone position, with the hands palm down under the shoulders, feet on the ground and the back straight, pushes the body up and down by an alternate straightening and bending of the arms.
- Pushups are beneficial for building upper body strength & Core Strength.
- Muscles targeted during the pushup exercise are the pectoral muscles (chest muscles), triceps and shoulders. They can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles due to Isometric Contraction of abdominal muscles.
- Pushups are a fast and effective exercise for building strength.
How to perform Push-Up with correct form?
To do a Push-up you are going to get on the floor on all fours, positioning your hands slightly wider than your shoulders width. Extend your legs back so you are balanced on your hands and toes, your feet hip-width apart. Once in this position, here is how you will start to do a Push-up–
- Contract your abs and engage your core.
- Inhale as you slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle.
- Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position
What are the benefits of Push-Ups?
Well, There are multiple benefits of doing Pushups, some of which are listed here.
- Can be done anywhere – Pushups are a simple and effective bodyweight movement that can help increase strength in your upper body and core muscles. Best part of this exercise is that it can be done anywhere. This exercise fits for both – Beginners and Advance level athletes.
- No need of equipment – One reason for the common use of Push-up is due to the ease of learning the movement as there is no equipment is necessary for the movement. Push-Up is a bodyweight exercise which is performed without any equipment’s i.e. you can perform it with your body anytime, anywhere.
- Improves core stability- The core muscles engaged during the Pushups is in isometric contraction. The rectus abdominis and transversus abdominis contract continually while Push-ups to hold the body off the floor and keep the legs and torso aligned. The rectus abdominis spans the front of the abdomen and is the most prominent of the abdominal muscles. The transversus abdominis lies deep within the abdomen, wrapping around the entire abdominal area. Additionally, the deep core muscles of the back help keep the torso erect. Particularly, the erector spinae and multifidus assist with this.
- Improves upper body strength –Since the inception of modern strength training, Push-up has remained one of the top bodyweight exercises for targeting muscles of the upper body. While most people are familiar with the Push-up, some may be unsure of exactly which muscles the exercise works. While often referred to as a chest exercise, the other muscles that Push-ups work should not go overlooked. In fact, the Push-up is a compound bodyweight exercise i.e it targets several muscles of the upper body. Though Push-ups predominantly target muscles of the upper body, performing them with good form can also strengthen muscles of the core, specifically the abdominal muscles and lower back. For overall body strength, you can check out supplements from our website https://beastnutrition.store/
Which muscles got targeted during pushup?
When incorporating Push-ups as a part of a well-balanced training program, they can build significant strength in the pectoralis muscles, tricep, and anterior deltoid muscles.
- Pectoralis major- The pectoralis major is the largest of the chest muscles. It’s thick, fan-shaped, and found just under the breast tissue. It serves as the prime mover when performing a Push-up. The muscle consists of two heads. One is the clavicular head, which originates from the medial part of the clavicle. The other is the sternocostal head, which originates from the sternum and upper ribs. During the Push-up, this muscle controls the descent of your torso towards the floor and pushes the body back up to the starting position.
- Pectoralis minor- The pectoralis minor is a lesser-known muscle of the chest. It’s significantly smaller in size and lies under the pectoralis major. This small triangle-shaped muscle originates from the front third through fifth ribs. It inserts onto the coracoid process, a small hook-like structure on the front part of the scapula. When performing the Push-up, the pectoralis minor keeps the scapulae, your shoulder blades, in position. This allows for the correct posture of the shoulders and upper back.
- Triceps- The triceps, formally known as the triceps brachii, is a large, thick muscle located on the back of your upper arm. The prefix “tri” refers to the three heads that form this important pushing muscle. These are referred to as the medial, lateral, and long heads. During the first half of the Push-up, when your chest is nearly touching the floor, the triceps helps stabilize the torso. During the second half, the triceps is the primary mover as you extend the arms.
- Anterior deltoids- The deltoids are the large, triangular-shaped muscles located on top of the shoulder joints. Like the triceps, these powerful muscles are made up of three distinct heads — the anterior, lateral, and posterior heads. While all heads are active during the Push-up, the anterior head is targeted the most due to its location on the front of the shoulder joint.
- Core muscles- While Push-ups largely stimulate the chest muscles, other muscle groups support the movement. One such group is the muscles of the core — specifically, the abdominal. Additionally, the deep core muscles of the back help keep the torso erect. Particularly, the erector spinae and multifidus assist with this. Working in unison, these core muscles help keep your spine straight to allow for good form when performing the push-up.
Pushups are the simplest yet the most effective exercise for your chest workout. Push-Ups help in building upper body strength effectively. When doing Pushups on the ground, you’ll want to keep a flat back. Resist sagging your spine or arching it up toward the ceiling. Contracting your core muscles will help keep your form in check. Make sure to keep your movements slow and controlled versus slamming your body down too quickly. Don’t forgot to add this exercise to your workout program.