In this article, we look at which muscles pushups work and some of the benefits of doing pushups. We also provide a guide to eight different types of pushup.
Which muscles do pushups work?
The muscles in the upper body do most of the work when a person does pushups. These muscles are:
- chest muscle group, including the pectoralis major and pectoralis minor
- shoulder muscle group, including the deltoid major and deltoid minor
- upper and middle back muscles, including the latissimus dorsi, rhomboids, and trapeze muscles
- biceps, at the front of the upper arm
- triceps, at the back of the upper arm
- serratus anterior, which sits on the side of the chest beneath the upper arm
However, pushups require many other muscles in the body to work to keep the body in a rigid plank position. These muscles may include:
- lower back muscles
- abdominal, or core muscles
- gluteus maximus and medius, which are the buttocks muscles
- leg muscles, including the hamstrings, quadriceps, calf, and shin muscles
Wall pushups are suitable for beginners or anyone with a shoulder injury. This type of pushup helps build shoulder and chest strength but places a reduced load on the muscles.
Muscles worked: arms, shoulders, and chest.
Try to do 3 sets of 12 repetitions, reaching a total of 36 pushups. Take a short break between sets.
2. Modified pushup
The modified pushup is for people who want a more challenging exercise than the wall pushup but are not quite ready for a standard pushup. When doing this pushup, focus on tightening all the muscles to maintain a stiff, straight body.
Muscles worked: arms, shoulders, chest, and serratus anterior.
Repeat the exercise 12 times and then do an additional 2 sets, with short breaks between them. This will make a total of 36 pushups.
3. Standard pushup
The standard pushup requires more work than the modified pushup because it does not involve using the knees to help support the body weight.
Muscles worked: arms, shoulders, chest, and serratus anterior.
Try to do 3 sets of 12 pushups.
4. Wide pushup
The wide pushup is only slightly different to the standard pushup. It involves widening the distance between the hands, which places more focus on the chest muscles.
Muscles worked: chest, shoulders, and back muscles.
Try to do a total of 36 pushups, dividing them into 3 sets with short breaks between.
5. Narrow pushup
The narrow pushup is another variation of the standard pushup, but it is usually more difficult. It reduces the distance between the hands, which means that the arm muscles have to work harder.
Muscles worked: triceps and chest muscles.
Do 3 sets of 12 repetitions to reach a total of 36 pushups.
6. Elevated pushup
The elevated pushup position raises the feet above the body, meaning that a person needs more strength to get back into a plank position. A person can increase the elevation over time as their strength improves.
Muscles worked: shoulders, upper back, and triceps.
Again, aim for a total of 36 pushups, dividing them into 3 sets of 12 repetitions with a short rest before each new set.
7. Clap pushup
The clap pushup, which is a type of plyometric pushup, is one of the most demanding types of pushup. A person can try this once they are very confident in their upper body strength.
The clap pushup can help increase muscle strength, power, and body awareness.
Muscles worked: shoulder, chest, and arms.
This type of pushup requires a lot of strength, but a person will find that they build up endurance over time.
For this exercise, it is best to start with 5 to 10 repetitions over 3 to 5 sets. Rest sufficiently between sets to allow the body to recover.
8. Pike pushup
The pike pushup is another demanding pushup variation that loads more weight onto the shoulders and triceps when pushing back up.
Muscles worked: shoulder, serratus anterior, upper back, and triceps.
A person can try using a yoga block or something similar if they are unable to touch the floor with their head. For this pushup, it is best to begin with short sets of 1 to 5 repetitions and then work up to larger sets of 8 to 12 repetitions.
Takeaway
Pushups are a type of exercise that uses the weight of the body to work the large muscle groups and raise the heart rate. As these simple exercises do not require any special equipment, a person can easily incorporate them into their home exercise routine.
There are also many pushup variations to suit different strengths, fitness levels, and needs. As a person becomes stronger and increases their endurance, they can progress to more advanced types of pushup.
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