The main muscles used in push ups & which exercises develop them

Have you ever wondered what muscles you use when practicing your push ups for your ADF or Police fitness test and which exercises to do to develop them?

Push-ups primarily work the muscles of the chest (pectoralis major), shoulders (deltoids), and triceps. However, they also involve other muscles, including the core, biceps, and back. Here are some exercises that can help develop these muscles:

1. CHest Muscles

The chest muscles, also known as pectoral muscles, are a group of muscles located in the chest area. The main muscle in the chest is the pectoralis major, which is divided into two parts: the clavicular head (upper portion) and the sternal head (lower portion).
To develop your chest muscles, you can do exercises such as bench press, dumbbell flys, and chest dips.

• Bench press: This exercise is done by lying flat on a bench with a barbell or dumbbells and lifting the weight up and down using the chest muscles. The bench press targets both the clavicular and sternal heads of the pectoralis major, as well as other muscles such as the triceps and shoulders. It is one of the most effective exercises for building upper body strength.
• Dumbbell flys: This exercise is done by lying flat on a bench with dumbbells and lifting them up and down in a sweeping motion, keeping the elbows slightly bent. Dumbbell flys target the outer portion of the chest and can help create definition and improve overall chest shape.
• Chest dips: This exercise is done by gripping parallel bars and lowering the body down until the upper arms are parallel to the ground, then pushing back up. Chest dips primarily target the lower portion of the pectoralis major, as well as the triceps and shoulders.

Incorporating these exercises into your workout routine can help you develop your chest muscles and improve upper body strength.

2. Shoulders

The shoulder muscles, also known as deltoids, are a group of three muscles that work together to move the upper arm bone (humerus) in various directions. The three heads of the deltoid muscle are the anterior (front), medial (middle), and posterior (rear) heads.
Overhead press, lateral raises, and front raises are exercises that specifically target the deltoid muscles and help improve shoulder strength and stability.

• Overhead press: This exercise involves pressing a weight overhead while standing or sitting. The overhead press targets the anterior and medial deltoids, as well as other upper body muscles such as the triceps and upper back muscles. It helps improve overall shoulder strength and stability, which is essential for activities such as lifting, pushing, and pulling.
• Lateral raises: This exercise involves lifting a weight out to the side, away from the body, while standing or sitting. Lateral raises target the medial deltoids, which are responsible for lifting the arm out to the side. This exercise helps improve shoulder width and overall shoulder stability.
• Front raises: This exercise involves lifting a weight in front of the body, while standing or sitting. Front raises target the anterior deltoids, which are responsible for lifting the arm in front of the body. This exercise helps improve shoulder strength and stability when reaching or lifting objects in front of the body.

Incorporating these exercises into your workout routine can help improve overall shoulder strength and stability, which can translate to better performance in push ups and other exercises. 

3. Triceps

The triceps are the muscles located on the back of the upper arm and are responsible for extending the elbow joint. To develop your triceps, you can do exercises such as tricep dips, tricep pushdowns, and skull crushers.​

• Tricep dips: This exercise is done by sitting on a bench or chair, placing your hands on the edge of the bench behind you, and lowering your body down by bending your elbows. Tricep dips target the triceps and also work the chest and shoulders. It is a bodyweight exercise that can be modified to increase or decrease the difficulty.
• Tricep pushdowns: This exercise is done using a cable machine and a rope attachment. Stand facing the cable machine and grasp the rope with an overhand grip. Keeping your elbows close to your sides, push the rope down until your arms are fully extended, then release back up. Tricep pushdowns isolate the triceps and can be done with different attachments to target different parts of the muscle.
• Skull crushers: This exercise is done lying on a bench with a barbell or dumbbells and lifting the weight up and down while keeping your upper arms stationary. Skull crushers target the triceps and can also work the chest and shoulders. It is important to use a light weight and focus on proper form to avoid injury.

Incorporating these exercises into your workout routine can help you develop your triceps and improve upper arm strength.

4. Core muscles

Core muscles are a group of muscles located in the abdomen, back, and pelvis that is responsible for maintaining posture, supporting the spine, and providing stability for movement. Push-ups are a great exercise for engaging the core muscles, as they require the muscles in the abdomen, back, and pelvis to work together to maintain proper alignment and stability during the movement.
In addition to push-ups, there are many other exercises that can help strengthen the core muscles. Here are some examples:

• Planks: Planks are a bodyweight exercise that involve holding a static position with your body straight and parallel to the ground, supported by your forearms and toes. This exercise primarily targets the muscles in the abdomen and back, and can be modified to increase or decrease the difficulty.
• Side planks: Similar to regular planks, side planks involve holding a static position, but with your body rotated to one side and supported by one arm and the side of your foot. This exercise primarily targets the muscles in the side of the abdomen and can also help improve hip and shoulder stability.
• Russian twists: This exercise involves sitting on the floor with your knees bent, holding a weight or medicine ball with both hands, and twisting your torso from side to side. Russian twists primarily target the muscles in the abdomen and obliques and can help improve rotational stability and strength.

Incorporating these exercises into your workout routine can help improve overall core strength and stability, which can benefit your overall fitness and athletic performance.

5. biceps and back muscles

As mentioned, push-ups are not the primary exercises for biceps and back muscles, but they still engage these muscles to a certain extent. The biceps muscle is located on the front of your upper arm and is responsible for flexing your elbow joint, while the back muscles include the latissimus dorsi, trapezius, and rhomboids, which are responsible for movements such as pulling and extending the arms and shoulders.
To develop your biceps and back muscles, you can incorporate exercises such as pull-ups, rows, and bicep curls into your workout routine.

• Pull-ups: Pull-ups are a bodyweight exercise that involve hanging from a bar and pulling your body up until your chin is above the bar. This exercise primarily targets the latissimus dorsi and also engages the biceps and other back muscles. If you find pull-ups challenging, you can use an assisted pull-up machine or resistance bands to help.
• Rows: Rows are exercises that involve pulling a weight towards your body, such as with dumbbell rows, barbell rows, or cable rows. These exercises primarily target the back muscles, including the latissimus dorsi, rhomboids, and trapezius, and can also engage the biceps to a certain extent.
• Bicep curls: Bicep curls are exercises that involve lifting a weight with your elbow joint to flex your biceps. This exercise can be done with dumbbells, barbells, or resistance bands and primarily targets the biceps muscle.

Incorporating these exercises into your workout routine can help improve biceps and back strength, which can benefit your overall fitness and athletic performance.

conclusion

It's important to note that more than doing push-ups alone is needed to develop these muscle groups fully. It's essential to incorporate a variety of exercises that target these muscles to achieve well-rounded upper-body strength and avoid muscle imbalances. Additionally, proper form and technique during push-ups are crucial to ensure that you're engaging the correct muscles and avoiding injury.

If you want professional guidance on incorporating these movements into your training regime then jump onto our PROGRAMS page and find the right training package for you.