Which muscles are working with push-ups. Which muscles are working with Dips

Push-ups - this is one of the most effective exercises that allows you to load the entire body. Which muscles are working with push-ups? Of course, the main burden falls on the body and arms. But when the activate not only the muscles that are responsible directly for the raising and lowering of the body, but also those that allow to keep a balance and not give back to sag.

The advantages of push-ups

• Do not require special equipment and a separate place to practice: using only your own body weight.
• You can exercise at any convenient location.
• There are many types of exercises that allow you to load some groups of muscles and to pump them. The main types: classical, on the fingers, with wide or narrow staging hands, reverse push-ups. Which muscles are working at the same time? Yes, almost the entire body, from the neck to the ankles.
• Schedule workouts easily adapts to any mode.

Which muscles are push-ups with the classical method

Full list is quite extensive. The main burden falls on the following muscles:

1. Triceps. One of the main participants in the movement upwards. Triceps is in the upper arm, on the rear surface. Especially strongly it is loaded push-ups with a narrow grip.
2. Most of all in this activity is developed pectoralis major muscle. The wider apart the hands, the greater the burden. You can pump up the chest and make her beautiful relief by performing push-ups wide grip.
3. Deltoid muscle located on the shoulder. It is necessary to push the body up. In ordinary life, a person has little developed shoulder muscles. Push-ups are able to increase their size and give them a nice shape.
4. anconeus. A small plate, which is a continuation of the triceps and is involved in the extension arms.
5. coracobrachialis muscle involved in the rise of the body, connecting the biceps and pectoral and deltoid muscles. Needed to leap up.

There are other

Which muscles are working with push-ups, other than those listed? These are the ones that are not directly involved in the raising and lowering of the body, but help keep the body straight, do not allow to fall, and so on. D.

1. Biceps. It was thanks to him that a person does not file, barely bending the elbows. He gets into gear when driving down, as if resisting the force of gravity. The load is small, but the overall strength and endurance of the biceps muscles develop.
2. latissimus dorsi, which are often referred to as "wings" due to the fact that they are visually expand the back. Included in the work with push-ups with a broad statement of the hands, as well as in the moment when the blades are reduced in the classic version of the exercise.
3. The gluteal muscles are responsible for the fact that the body does not sag, and help maintain balance. Due to static loads, they become elastic and firm.
4. Abdominals performs the same function as the gluteal muscles.
5. leg muscles allow to keep a balance, so indirectly also participate in the exercise.

How to pump some muscle groups

Push-ups are a lot of variants. Each form is focused on parts of the body. To do the work purposefully, it is necessary to know which muscles are working with Dips on the fingers, wide grip, and so on. D. Of the different options, you can make the whole exercise training program, which will enable high quality pump entire body.

Push-ups for biceps

For the development of the biceps to develop a separate procedure. To increase the load on your biceps, you need to compress fists, arms spread apart and point your fingers toward the feet. You can not do push-ups from the floor and from the dumbbells. With the systematic execution of exercises, you can get a nice bulging biceps.

How to build triceps

Triceps receives the largest load when performing push-ups. However, there are a series of exercises designed to develop strength of the triceps is: on the uneven bars and the narrow formulation of the hands. Of course, the work will have to not only the rear surface of the shoulder. Therefore it is necessary to consider in more detail what muscles are working at close grip push-ups. Except triceps exercise will turn on when the delta. It will also increase the load on the back and chest. When dips but the groups named above, actively begin to work rhomboid muscles.

If you need more shoulders

When performing push-ups are a great burden deltoid muscles, especially front of them. To enable the front and rear parts, you need to perform the exercises with weights. At home, it can be a special vest. If not, you can use a backpack.

Increased load on the shoulders give a push to the handstand as drawing on the wall, and without it. In the first case the weight is evenly distributed on all the muscles in the second - to increase the role of the biceps.

How to build back

We now know what muscles are working with push-ups. As it turned out, spin plays an important role in this exercise. To get there was a useful load, it is necessary to monitor the position of the body at the push-ups. The body should be stretched in a straight line. In this case, the back muscles will be tense and to participate in the exercise. Bend at the waist, much bullying or lower thigh impossible, t. To. It can cause injury and pain.

What muscles are push-ups with their fists and fingers

For those who want to strengthen the wrist and hand, to develop their strength, the best exercise would be push-ups, but not with the standard formulation of the palm and fingers, or fists. So much harder push-ups. For the triceps, the delta will be added to the wrist muscles that are not very active in their daily lives. In addition, when push-ups on fists, the role of the biceps. Thus, all work the same muscles, but the weight and the load is redistributed. But do not immediately make a large number of repetitions, especially in the fingers, t. To. It can lead to injury. The load shall be increased gradually.