The Ultimate Guide to Planks

What Muscles Do Push Ups Work?

This may be a bodyweight exercise but don’t underestimate the effectiveness of this compound exercise in building a strong upper body. Push-ups are one of the best chest exercises out there (especially when it comes to bodyweight training); but if you’re in the gym and looking for some more exercise to hit your pecs, try these best chest exercises that should be in every chest workout.

Push ups muscles worked include::

• Chest (pecs)
• Shoulders (delts)
• Triceps

You’ll probably notice that your abs get a good workout too during push ups – especially if you consciously ‘squeeze’ them. This will help you hold a stable plank position whilst protecting your lower back and building those six pack muscles too.

Benefits of Push Ups

• Effective muscle builder: You don’t need heavy weights to build muscle: Research published in The Journal of Exercise Science & Fitness proved press-ups to be just as effective as their rival, the bench press, in increasing muscle hypertrophy and strength gains when lifted at 40% 1RM over 8 weeks [1].
• Work multiple muscles at once: Push-ups are a great upper body builder, but your core, legs, and glutes will get involved too. As a compound exercise, this makes them more ‘functional’ than isolation movements, meaning they better mimic everyday activities – making you more prepared for the challenges of everyday life!
• Can be done from anywhere: You’ve guessed this one already: Push-ups don’t require anything other than your own body weight. You’ve got absolutely no excuses for not getting them done, wherever you are.
• Make them easier or harder: Push-ups are suitable for all levels, meaning beginners can build strength by elevating their hand position or dropping onto their knees, whilst more experienced gym goers can increase the intensity of push-ups by adding in plyometrics or a decline. As you become stronger, you can upgrade to a more challenging variation so you can always keep progressing.
• Health Booster: Push-ups aren’t just good for your muscles, but your overall health too, lowering blood pressure, and cholesterol, and decreasing the risk of disease. A study of over 1000 men found that participants who could complete at least 40 push-ups had a reduced risk of cardiovascular disease [2].

How To Do Incline Push-Ups

• Place your hands shoulder-width apart on an elevated surface (a box or bench works best). Come into a high plank position by lifting your knees off the ground and straightening your legs. Feet should be hip-width apart, wrists directly under shoulders, arms straight but not locked out.
• Brace your core and squeeze your glutes. Bend your elbows to slowly lower your chest down towards the edge of the box, keeping your elbows close to your side, ‘screwing’ your hands into the box. Your body should be straight throughout.
• Come down until your chest is almost touching the box. Pause, then push up by extending your arms and pressing into the box.
• Keep elbows soft at the top, pausing for a second before repeating the movement.