Push-ups are a highly effective exercise that works multiple muscle groups throughout your entire body, not just your upper body. They are a fast and efficient way to build strength and improve fitness.
Primary Muscles Worked:
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Chest: The push-up primarily targets the pectoralis major and minor muscles in your chest, building strength and definition. Healthline highlights the pectorals as a primary target.
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Triceps: The triceps brachii, located on the back of your upper arms, are heavily engaged in extending your arms during a push-up. This leads to increased tricep strength and definition. Medical News Today specifically mentions triceps and chest muscles as primary targets. The Nike article even notes that diamond push-ups engage the triceps even more than standard push-ups.
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Shoulders: The anterior deltoids, located at the front of your shoulders, assist in the pushing motion. Men's Health includes shoulders in its list of muscles worked.
Secondary Muscles Worked:
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Core: Maintaining proper form during a push-up requires engaging your core muscles (abdominals and lower back) for stability. This strengthens your core and improves stability. The original reference states that proper form engages the lower back and core.
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Upper Back: Muscles in the upper back contribute to stability and proper posture during the exercise. OnePeloton mentions push-ups as a full-body exercise engaging the upper back.
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Joint Proprioception and Stability: Push-ups improve joint proprioception (awareness of joint position) and stability, particularly around the shoulder joint. Physiopedia explains this aspect of the push-up.
In summary, while push-ups are often associated with chest and arm muscles, they offer a full-body workout when performed correctly, improving strength and stability throughout. The variation in hand placement can even emphasize different muscle groups, such as the triceps in diamond push-ups.
