One of the most effective exercises for your workout is the push-up. A full body workout, the push-up provides a host of benefits that include strengthening your upper body and core as well as serving as a calorie burner given its all encompassing nature.
That being said, the push-up is generally considered an upper-body workout that targets the following areas:
- Chest muscle group, which includes the pectoralis major and pectoralis minor.
- The shoulder muscle group, which includes the deltoid major and deltoid minor.
- The upper and middle back muscle groups , including the latissimus dorsi, rhomboids, and trapeze muscles.
- Your biceps, at the front of the upper arm.
- Your triceps, at the back of the upper arm.
- And finally your serratus anterior, which sits on the side of the chest beneath the upper arm.
Push-ups also come in various forms with each form having a varying degree of difficulty. One of the more complex variations is the pike push-up, which loads more weight onto your shoulders and triceps when following through with the movement.
How to do a pike push-up
In order to execute a pike push-up you will need to start on all fours with your hands shoulder width apart.
You will then need to lift your heels off the ground, and keep your head looking down.
Lift your buttocks into the air, keep your arms straight, and bend your hips to form an upside-down V shape. The position is similar to the Downward Dog stance in yoga.
Next, you will need to bend your elbows to lower the head and let it gently touch the floor, if possible.
Finally, push the arms straight to raise the head and shoulders back to the starting position.