Pushups: Difference between revisions
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== | == Description == | ||
The | The push up exercise is a very popular exercise used in upper extremity training. It is a [[Closed Chain Exercise|closed kinetic chain exercise]] that requires no tools and uses the body weight for resistance. It has many variations, so it can be adjusted according to the fitness level. The muscles it primary targets are the [[pectoralis major]], [[Triceps brachii|tricpes brachii]] and scapula stabilizers.<ref name=":0">Chulvi‐Medrano I, Martínez‐Ballester E, Masiá‐Tortosa L. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3537455/ COMPARISON OF THE EFFECTS OF AN EIGHT‐WEEK PUSH‐UP PROGRAM USING STABLE VERSUS UNSTABLE SURFACES.] International journal of sports physical therapy. 2012 Dec;7(6):586.</ref> | ||
== Execution == | |||
From a prone position, the hands are placed under the shoulders with the elbows extended. Keeping the back and legs straight with the toes touching the ground. | |||
The body is lowered until the upper arm is parallel to the ground. | |||
Then reverse the movement and raise the body until arm is extended.<ref name=":0" /> | |||
[[Image:Classic-push-up_push-up-variations.jpg]] | [[Image:Classic-push-up_push-up-variations.jpg]] | ||
== Muscles activation == | |||
The main activated muscles: | |||
Pectoralis major, triceps brachii, scapular stabilizing muscles | |||
Other involved muscles: | |||
Core muscles, anterior shoulder<ref name=":0" /> | |||
== Variations == | |||
There are many variations of the push up exercise, each targeting different muscles groups, including: | |||
'''Narrow palmer width''' increased muscles activity of the pectoralis major and minor, triceps brachii and infraspinatus while '''wide palmer width''' increased the muscles activity of the serratus anterior which is an important in scapular stability.<ref>Kim YS, Kim DY, Ha MS. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4792988/ Effect of the push-up exercise at different palmar width on muscle activities.] Journal of physical therapy science. 2016;28(2):446-9.</ref> | |||
Performing the push up exercise with a '''push-up bar''', increased the activation of shoulder stabilization muscles more than doing it on a flat surface.<ref name=":1">Jung J, Cho W. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616144/ Effects of push-up exercise on shoulder stabilizer muscle activation according to the grip thickness of the push-up bar.] Journal of physical therapy science. 2015;27(9):2995-7.</ref> | |||
Push up with '''feet elevated''' requires more shoulder muscles activity than conventional push up.<ref name=":2">Uhl TL, Carver TJ, Mattacola CG, Mair SD, Nitz AJ. Shoulder musculature activation during upper extremity weight-bearing exercise. Journal of Orthopaedic & Sports Physical Therapy. 2003 Mar;33(3):109-17.</ref> | |||
In the '''posterior variant''', the pectoralis major muscle activation increases.<ref name=":0" /> | |||
== Significance == | |||
Push up exercise is a close chain kinetic exercise which improves the joint proprioception, joint stability and muscle co activation around the shoulder joint.<ref name=":2" /> | |||
The push up exercise can be used in shoulder rehabilitation as it strengths the muscles around the shoulder, performing the push up exercise with a push up bar increases the activation of shoulder stabilization muscles more than doing it on a flat surface.<ref name=":1" /> | |||
Push up exercise activates the serratus anterior muscle and it is effective for scapula stabilization.<ref>Lee S, Kim J. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6348190/ The effect of leg angle during push-up plus exercise on shoulder stabilization muscle activity.] Journal of physical therapy science. 2019;31(1):33-5.</ref> | |||
Revision as of 14:33, 9 May 2020
Description[edit | edit source]
The push up exercise is a very popular exercise used in upper extremity training. It is a closed kinetic chain exercise that requires no tools and uses the body weight for resistance. It has many variations, so it can be adjusted according to the fitness level. The muscles it primary targets are the pectoralis major, tricpes brachii and scapula stabilizers.[1]
Execution[edit | edit source]
From a prone position, the hands are placed under the shoulders with the elbows extended. Keeping the back and legs straight with the toes touching the ground.
The body is lowered until the upper arm is parallel to the ground.
Then reverse the movement and raise the body until arm is extended.[1]
File:Classic-push-up push-up-variations.jpg
Muscles activation[edit | edit source]
The main activated muscles:
Pectoralis major, triceps brachii, scapular stabilizing muscles
Other involved muscles:
Core muscles, anterior shoulder[1]
Variations[edit | edit source]
There are many variations of the push up exercise, each targeting different muscles groups, including:
Narrow palmer width increased muscles activity of the pectoralis major and minor, triceps brachii and infraspinatus while wide palmer width increased the muscles activity of the serratus anterior which is an important in scapular stability.[2]
Performing the push up exercise with a push-up bar, increased the activation of shoulder stabilization muscles more than doing it on a flat surface.[3]
Push up with feet elevated requires more shoulder muscles activity than conventional push up.[4]
In the posterior variant, the pectoralis major muscle activation increases.[1]
Significance[edit | edit source]
Push up exercise is a close chain kinetic exercise which improves the joint proprioception, joint stability and muscle co activation around the shoulder joint.[4]
The push up exercise can be used in shoulder rehabilitation as it strengths the muscles around the shoulder, performing the push up exercise with a push up bar increases the activation of shoulder stabilization muscles more than doing it on a flat surface.[3]
Push up exercise activates the serratus anterior muscle and it is effective for scapula stabilization.[5]
- ↑ 1.0 1.1 1.2 1.3 Chulvi‐Medrano I, Martínez‐Ballester E, Masiá‐Tortosa L. COMPARISON OF THE EFFECTS OF AN EIGHT‐WEEK PUSH‐UP PROGRAM USING STABLE VERSUS UNSTABLE SURFACES. International journal of sports physical therapy. 2012 Dec;7(6):586.
- ↑ Kim YS, Kim DY, Ha MS. Effect of the push-up exercise at different palmar width on muscle activities. Journal of physical therapy science. 2016;28(2):446-9.
- ↑ 3.0 3.1 Jung J, Cho W. Effects of push-up exercise on shoulder stabilizer muscle activation according to the grip thickness of the push-up bar. Journal of physical therapy science. 2015;27(9):2995-7.
- ↑ 4.0 4.1 Uhl TL, Carver TJ, Mattacola CG, Mair SD, Nitz AJ. Shoulder musculature activation during upper extremity weight-bearing exercise. Journal of Orthopaedic & Sports Physical Therapy. 2003 Mar;33(3):109-17.
- ↑ Lee S, Kim J. The effect of leg angle during push-up plus exercise on shoulder stabilization muscle activity. Journal of physical therapy science. 2019;31(1):33-5.
