What Muscles Am I Working?

A push-up is a fantastic, compound bodyweight exercise that engages multiple muscle groups simultaneously. Here's a breakdown of the primary muscles involved:

• Pectorals (Chest): The primary muscle group engaged. The push-up targets the pectoralis major and minor, giving the chest a well-rounded workout.
• Triceps (Back of the arms): As you push away from the ground, your triceps are highly activated to extend your arms and straighten your elbows.
• Deltoids (Shoulders): The anterior (front) part of the shoulder works to stabilize and assist in pushing the body upward.
• Obliques (Core): The rectus abdominis and obliques work to stabilize your body throughout the movement, helping you maintain a straight posture.
• Serratus Anterior (Under the armpits): This muscle, often referred to as the "boxer's muscle," is crucial for shoulder stability and is worked as you push through the entire range of motion.
• Latissimus Dorsi (Back): While not a primary mover, the lats help in stabilizing the upper body during the motion.
• Erector Spinae (Lower Back): The muscles in your lower back work alongside your core to keep your body straight and prevent your hips from sagging.
• Quads and Glutes (Legs): These muscles, though not the primary movers, engage to stabilize your body, especially when you maintain a rigid plank position throughout the movement.

Proper Form for a Bicep Curl:

1. Start in a plank position:
• Place your hands slightly wider than shoulder-width apart, directly beneath your shoulders.
• Your feet should be together or hip-width apart, depending on what feels more comfortable and stable for you.
• Keep your body in a straight line from your head to your heels, engaging your core to prevent your hips from sagging.
2. Lower your body:
• Slowly bend your elbows to lower your chest towards the floor, keeping your elbows at about a 45-degree angle to your body. Avoid flaring them out too much.
• Your body should remain in a straight line throughout the movement (no sagging hips or raised buttocks).
• Aim to bring your chest just above or lightly touching the floor.
3. Push back up:
• Press through your palms to extend your arms, pushing your body back up to the starting plank position.
• Be sure to keep your core tight and avoid arching your back.
• Fully extend your arms at the top without locking your elbows.