What muscles do push-ups work? The classic strength training exercise recruits many different muscles for movement and stabilization, but it primarily targets the chest, shoulders, and upper arms.
“The muscles that provide the most movement during a pushup are the pectoralis major (the largest of the chest muscles),” says physical therapist Matt Bushell of Kansas City Health Services (opens in a new tab). “The secondary muscles that aid movement are the anterior deltoid (in front of the shoulder) and the triceps (back of the upper arm).
“Combined, they help bring the upper arm forward and across the body and straighten the elbow as it comes off the ground. Other muscles involved in creating stability to perform the push-up action include the abdominals, quads, and hip flexors, as well as many small muscles around the shoulders and upper back.”
matt bushell
Matt Bushell is a physiotherapist and exercise scientist with a Bachelor of Sport and Exercise Science from the University of the Sunshine Coast and a Master of Physiotherapy Studies from the University of Queensland. He has spent more than 15 years in health, rehabilitation and performance. He currently acts as Senior Physiotherapist at his Brisbane KC Health Services practice, spends occasional weekends as a physiotherapist for Football Australia and works on strength and conditioning with top level athletes.
Simple bodyweight exercises like pushups can help you get stronger without equipment. If you want more resistance for your training, you can invest in some of the best adjustable dumbbells (opens in a new tab) – but research suggests that bodyweight exercises are enough if you want to build strength.
A small study, published in the Journal of Exercise Science and Fitness (opens in a new tab), showed that a low-load bench press and a push-up could induce similar muscle hypertrophy for eight weeks. Therefore, you can expect to see some gains if you follow the correct routine. With that in mind, these are the muscles you’ll be working every time you do a pushup.
pectoralis major and minor
These muscles are located in the chest and are often referred to as the “pectorals.” They play an essential role during push-ups as they allow you to move your arm in front of your body, but also allow your chest and ribs to rise and fall.
anterior deltoid
The anterior deltoids are muscles at the top of the shoulders. They are located over the upper arms and shoulders, along with the rotator cuff. These large muscles help lift the arms above the head and move them to the sides.
The anterior delts will support your body as you perform your push-ups, but injuries can be caused by overuse. Always listen to your body and allow rest days.
triceps
The triceps are the large muscles at the back of your upper arm and they go to work every time you do a pushup. They help your body go up and down during each rep. They also allow extension of your arm at the elbow, getting its name because this muscle group consists of three different muscle heads, all of which meet at the elbow.
ABS
The abdominals, or crunches, are a large group of muscles below your ribs and above your pelvis at the core of your body. They have many key jobs, including stabilizing your body, protecting your internal organs, and helping you move easily.
Push-ups, while largely considered an upper-body workout, can help build abdominal strength. As long as your form is correct, your abdominal muscles work to stabilize your core during each push-up, keeping your body aligned and supporting your back.
quadriceps and glutes
The quadriceps are a large muscle group found in the front of each thigh. While push-ups don’t specifically target your quads or quads, they’re still used every time you do a push-up to keep your legs stable.
the gluteal muscles (opens in a new tab), found in the glutes, are secondary muscle groups and are not the focus of a pushup. Even so, they continue to play an important role in its execution.
There are three main muscle groups that make up the gluteal muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Squeezing your gluteal muscles as you perform a pushup will help keep your core strong and your hips stable.
Push Up Variations
If you’ve had enough of the standard push-up, there are plenty of variations you can add to your exercise routine. You can add a cardio boost with a plyometric push up: Slowly lower your body toward the ground but then come back up in an explosive motion, aiming to clap your hands before coming back down.
You can also challenge your push-ups by adding an incline: place your feet on a bench or exercise step and your hands on the floor. This will make your shoulders and chest work harder, and it also requires core strength to keep your body aligned.
Do you want to burn your glutes and chest muscles? In that case, try doing a single-leg pushup, which really tests your balance and strength. To do this, assume the normal push-up position, but lift one leg up in the air, keeping it straight.
And, if the whole-body flex is too much, you can always adapt the exercise by kneeling, which reduces the amount of body weight you need to lift off the floor.
This article is not intended to provide medical advice and readers should consult their physician or health care professional before adopting any treatment or exercise regimen.
