A well performed push-up is the most efficient way to strengthen all of the major muscle groups in the upper body. The push-up strengthens muscles in the chest (pectoralis), back (latissimus dorsi), the shoulders (deltoids) and triceps (back of the upper arm). Because a push-up requires the exerciser to stabilize his body, important core muscles are also strengthened. These include the abdominal muscles on the front of the torso, and the erector spinae which runs along the length of the back.
In this video by the American Council on Exercise, a perfect push-up is demonstrated along with variations for beginning exercisers. Keep in mind, that the most important component of the perfect push-up is maintaining alignment. If doing a "full" push up means that you compromise good form, then scale back and lower the knees until you've strengthened the muscles well enough to go back to the original version without cheating.
Strength training is essential to maintaining good health and fitness. But it doesn't have to take a lot of time, money, or equipment. Push-ups, along with other simple body weight exercises, can be performed at home in five minutes or less and can provide the same benefits as an extended trip to the health club weight room. Or incorporate the push-up into any of these activities for a full body workout.
- The cardio-strength circuit
- Build your own bootcamp
- The neighborhood bootcamp
- Jump-rope: 5 minute cardio at home
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