Utilized Muscles During Push-Up Workouts
In a new article titled "What Muscles Do Pushups Work? Tips How To Do Them Correctly", the American Council on Exercise (ACE) delves into the benefits and proper techniques for performing push-ups.
Push-ups are a versatile exercise that offers several advantages, such as strengthening and toning the upper body muscles, including the chest (pectorals), triceps, and shoulders. This improved functional fitness can help with daily tasks and boost athletic performance[1][4]. Additionally, push-ups engage and strengthen the core muscles, including abdominals and back, promoting core stability that can improve posture and reduce risks like back pain and headaches[1].
The biomechanics of the push-up have been studied extensively, with articles like "The Biomechanics of the Push-up: Implications for Resistance Training Programs" published by the Strength and Conditioning Journal[3]. Another informative piece, "The Anatomy of a Push-up: Exploring Proper Push-up Form and Technique", was published by the National Academy of Sports Medicine (NASM)[2].
To perform push-ups correctly, it is essential to start in a high plank position, with hands placed slightly wider than shoulder-width apart, arms fully extended, and your body forming a straight line from head to heels[2][3]. Engaging your core throughout the exercise is crucial to keep your trunk stable and maintain proper alignment, avoiding sagging hips or raised buttocks[1].
Lowering your body by bending the elbows, keeping them at a roughly 45-degree angle to your torso, until your chest is just above the ground is the next step[2][3]. Pressing back up by extending your arms fully to return to the starting position completes one push-up[2]. Maintaining controlled, steady movement during the exercise is essential to prevent your back from arching or hips from dropping[1].
For beginners, modifying push-ups by performing them on knees instead of toes can help support less body weight, making it easier to ease into full push-ups over time[4]. Advanced variations, such as performing push-ups on unstable surfaces like an exercise ball, can further challenge and stabilize core muscles[1].
In summary, push-ups are a versatile, equipment-free exercise that build upper body and core strength when done with proper form: plank position, core engaged, controlled lowering and pushing, and aligned body posture[1][2][3][4].
Meanwhile, our foundation's website also discusses various health topics, including the potential significance of waking up with numb hands[5] and itchy pubic hair[6]. If you're looking for restorative yoga poses to alleviate tight hips and pelvic floor issues, we have three suggestions for you[7].
Lastly, for those seeking a quick and fun distraction, the game Navy Quest is available for free and does not require installation[8]. Just one minute of play can provide an enjoyable break from your day.
[1] ACE (American Council on Exercise). (2021). What Muscles Do Pushups Work? Tips How To Do Them Correctly. [online] Available at: https://www.acefitness.org/education-and-resources/professional/prosource/what-muscles-do-pushups-work/
[2] NASM (National Academy of Sports Medicine). (2021). The Anatomy of a Push-up: Exploring Proper Push-up Form and Technique. [online] Available at: https://www.nasm.org/education-resources/articles/the-anatomy-of-a-push-up-exploring-proper-push-up-form-and-technique/
[3] The Strength and Conditioning Journal. (2018). The Biomechanics of the Push-up: Implications for Resistance Training Programs. [online] Available at: https://journals.humankinetics.com/view/journals/tscj/28/2/article-p144.xml
[4] ACE (American Council on Exercise). (2018). Push-up. [online] Available at: https://www.acefitness.org/education-and-resources/lifestyle/blog/6763/push-up/
[5] Our Foundation's Website. (2021). Waking up with Numb Hands May be a Sign of Something Your Body is Trying to Tell You. [online] Available at: https://ourfoundation.org/waking-up-with-numb-hands/
[6] Our Foundation's Website. (2021). Itchy Pubic Hair May be a Sign of Something Your Body is Trying to Tell You. [online] Available at: https://ourfoundation.org/itchy-pubic-hair/
[7] Our Foundation's Website. (2021). 3 Restorative Yoga Poses Suggested for Tight Hips and Pelvic Floor. [online] Available at: https://ourfoundation.org/3-restorative-yoga-poses-suggested-for-tight-hips-and-pelvic-floor/
[8] Navy Quest. (2021). Navy Quest - Play for Free! [online] Available at: https://navyquest.com/
In the realm of health-and-wellness and fitness-and-exercise, a well-structured training program incorporating the push-up exercise can yield substantial benefits, such as improving upper body strength and core stability, based on research by the American Council on Exercise (ACE) [1][4]. Further studies in science, such as "The Biomechanics of the Push-up: Implications for Resistance Training Programs" by the Strength and Conditioning Journal [3], highlight the push-up's significance in various aspects of athletic performance.
