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The Main Muscles Used In Push Ups & Which Exercises Develop Them

Ever wondered what muscles you use when practicing your push ups for your ADF or Police fitness test and which exercises to do to develop them?

The main muscles used in push ups & which exercises develop them

4/18/2023

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Bench press: This exercise is done by lying flat on a bench with a barbell or dumbbells and lifting the weight up and down using the chest muscles. The bench press targets both the clavicular and sternal heads of the pectoralis major, as well as other muscles such as the triceps and shoulders. It is one of the most effective exercises for building upper body strength.
Dumbbell flys: This exercise is done by lying flat on a bench with dumbbells and lifting them up and down in a sweeping motion, keeping the elbows slightly bent. Dumbbell flys target the outer portion of the chest and can help create definition and improve overall chest shape.
Chest dips: This exercise is done by gripping parallel bars and lowering the body down until the upper arms are parallel to the ground, then pushing back up. Chest dips primarily target the lower portion of the pectoralis major, as well as the triceps and shoulders.

Overhead press: This exercise involves pressing a weight overhead while standing or sitting. The overhead press targets the anterior and medial deltoids, as well as other upper body muscles such as the triceps and upper back muscles. It helps improve overall shoulder strength and stability, which is essential for activities such as lifting, pushing, and pulling.
Lateral raises: This exercise involves lifting a weight out to the side, away from the body, while standing or sitting. Lateral raises target the medial deltoids, which are responsible for lifting the arm out to the side. This exercise helps improve shoulder width and overall shoulder stability.
Front raises: This exercise involves lifting a weight in front of the body, while standing or sitting. Front raises target the anterior deltoids, which are responsible for lifting the arm in front of the body. This exercise helps improve shoulder strength and stability when reaching or lifting objects in front of the body.

Tricep dips: This exercise is done by sitting on a bench or chair, placing your hands on the edge of the bench behind you, and lowering your body down by bending your elbows. Tricep dips target the triceps and also work the chest and shoulders. It is a bodyweight exercise that can be modified to increase or decrease the difficulty.
Tricep pushdowns: This exercise is done using a cable machine and a rope attachment. Stand facing the cable machine and grasp the rope with an overhand grip. Keeping your elbows close to your sides, push the rope down until your arms are fully extended, then release back up. Tricep pushdowns isolate the triceps and can be done with different attachments to target different parts of the muscle.
Skull crushers: This exercise is done lying on a bench with a barbell or dumbbells and lifting the weight up and down while keeping your upper arms stationary. Skull crushers target the triceps and can also work the chest and shoulders. It is important to use a light weight and focus on proper form to avoid injury.

Planks: Planks are a bodyweight exercise that involve holding a static position with your body straight and parallel to the ground, supported by your forearms and toes. This exercise primarily targets the muscles in the abdomen and back, and can be modified to increase or decrease the difficulty.
Side planks: Similar to regular planks, side planks involve holding a static position, but with your body rotated to one side and supported by one arm and the side of your foot. This exercise primarily targets the muscles in the side of the abdomen and can also help improve hip and shoulder stability.
Russian twists: This exercise involves sitting on the floor with your knees bent, holding a weight or medicine ball with both hands, and twisting your torso from side to side. Russian twists primarily target the muscles in the abdomen and obliques and can help improve rotational stability and strength.

Pull-ups: Pull-ups are a bodyweight exercise that involve hanging from a bar and pulling your body up until your chin is above the bar. This exercise primarily targets the latissimus dorsi and also engages the biceps and other back muscles. If you find pull-ups challenging, you can use an assisted pull-up machine or resistance bands to help.
Rows: Rows are exercises that involve pulling a weight towards your body, such as with dumbbell rows, barbell rows, or cable rows. These exercises primarily target the back muscles, including the latissimus dorsi, rhomboids, and trapezius, and can also engage the biceps to a certain extent.
Bicep curls: Bicep curls are exercises that involve lifting a weight with your elbow joint to flex your biceps. This exercise can be done with dumbbells, barbells, or resistance bands and primarily targets the biceps muscle.