Exercise Reference
Pushup
The Push-Up is a compound bodyweight exercise designed to strengthen the muscles of the chest, shoulders, and arms while requiring coordinated stabilization of the torso. Performed by lowering and raising the body with the arms while maintaining a straight body position, the movement develops pressing strength through controlled shoulder horizontal adduction and elbow extension. Proper execution emphasizes stable alignment of the torso, controlled movement of the arms, and consistent engagement of the core muscles throughout the exercise.
Below is a quick reference overview of the major muscles and joint actions involved in the Push-Up, followed by practical guidance for performing the exercise safely and effectively.
Major Muscles and Actions Involved
During the Push-up, the primary joint action is shoulder flexion and extension, as well as elbow extension. This dynamic movement engages several muscle groups, including the pectoralis major, deltoids, triceps brachii, serratus anterior, and various muscles in the core, such as the rectus abdominis and transverse abdominis. The coordinated effort of these muscles allows for a full-body workout, targeting the upper body and core simultaneously.
Exercise Execution
Starting Position
Place the hands on the floor slightly wider than shoulder width apart with the arms extended. Extend the legs behind the body so the weight is supported by the hands and the balls of the feet. Maintain a straight line from the head through the torso to the heels while keeping the core engaged.
Movement
Lower the body toward the floor by bending the elbows while maintaining a stable torso and straight body alignment. Continue lowering until the chest approaches the floor or the elbows reach approximately a 90-degree bend.
Ending Position
Press through the hands to extend the elbows and raise the body back to the starting position while maintaining a straight body line. Return to full arm extension before beginning the next repetition.
Video Demonstration
This video demonstrates the proper execution of the push-up, showing controlled pressing mechanics, coordinated elbow movement, and stable torso positioning throughout the exercise.
Safety Considerations
Maintain a straight body position throughout the movement and avoid allowing the hips to sag or the lower back to arch excessively, as this can place unnecessary stress on the spine. Lower the body in a controlled manner and avoid dropping quickly toward the floor to reduce strain on the shoulders and elbows. Position the hands comfortably under the shoulders and keep the elbows moving in a natural path rather than flaring excessively outward. If discomfort occurs in the shoulders, wrists, or elbows, stop the exercise and reassess technique before continuing.
Exercise Tips
Maintain a Straight Body Line
Keep the head, torso, and legs aligned throughout the movement to ensure proper core engagement and stable body positioning.
Control the Lowering Phase
Lower the body smoothly toward the floor rather than dropping quickly to maintain tension on the chest and arm muscles.
Position the Hands Properly
Place the hands slightly wider than shoulder width apart to promote balanced shoulder and elbow movement during the press.
Engage the Core Muscles
Tighten the abdominal muscles throughout the exercise to help stabilize the torso and maintain proper body alignment.
Pushups vs Bench Press
The Push-Up and Bench Press both strengthen the chest, shoulders, and triceps, but they differ in how resistance is applied and how the body is stabilized during the movement.
The Push-Up is a bodyweight exercise performed with the hands and feet supporting the body on the floor. Because the torso must remain stable throughout the movement, the exercise requires coordinated engagement of the chest, shoulder, arm, and core muscles to control the lowering and pressing phases.
In contrast, the Bench Press is performed with a barbell or dumbbells while lying on a bench. This position allows greater external resistance to be used while reducing the stabilization demands placed on the torso.
Both exercises can be valuable in a strength training program. Push-ups develop pressing strength while reinforcing core stability, while the bench press allows greater resistance for building upper-body strength and muscle development.
Related Exercises
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