The bicep push-up is a bad exercise

What actually is a push-up?

Do you still vaguely remember school sports, when you were repeatedly urged by your sports teacher to do even more push-ups? Such torment doesn't have to be. Push-ups can be really fun and bring about a huge increase in performance. In order to learn and properly perform pushups, one must understand the exercise.

The push-ups are called push-up in English

The push-up not only gives you strength in your upper body and core, it is also an excellent cardiovascular workout. That is why the simple push-up is performed as a basic exercise in common fitness training and many sports, as well as in military training. So let's ask ourselves the question:

What exactly is a push-up?

The push-up is a complex strength exercise that allows the body to be raised and lowered using the arms while in an almost horizontal position facing the floor. Several muscle groups therefore work together at the same time and more than two joint actions take place during the movement. With the most complex exercises, we therefore create the basis of our muscular strength that we need for our everyday activities - and push-ups are no exception. That's why the push-up is one of the most effective and easiest full-body exercises out there.

The origin of the push-up

Even if the various types of push-ups have been known for centuries, the exact origin is not clear. Some believe that the push-up as we know it today is a combination of two yoga positions: the downward-looking dog (Adho Mukha Svanasana) and the upward-looking dog (Urdhva Mukha Svanasana).
The roots of yoga found their origin more than 3000 years ago. There are also early examples of push-ups in Indian culture, where wrestlers do hundreds of repetitions of Hindu push-ups, or "dands," as they are called today. With dands you develop extremely strong upper body muscles and endurance.

They have therefore been used in training by wrestlers for many years. It is said that the Great Gama, the most successful Pehlwani wrestler of all time, did at least 2000 dands every morning at the start of his training. The term "push-up" was first mentioned in the United States between 1905 and 1910. About 40 years later, the term "press-up" was adopted in Great Britain.

Why pushups?

The push-up is a functional full-body exercise in which numerous joints and muscles are involved in the movement. It mimics exactly the movements and actions that we carry out every day.

If you are already following a structured strength training plan, you may be wondering why you still need this program. Quite simply - you will not only feel a significant increase in strength in your upper body, your core stability will also improve considerably.

In addition, there is an increase in your aerobic endurance. So if you are looking for an extra dose of strength and stability as well as the ability to specifically strengthen certain muscle groups, then the push-up is just right for you.

The stressed muscles

One of the greatest benefits of push-ups and strength training in general is injury prevention. Nothing supports the skeletal structure more than strong muscles and the surrounding connective tissue. This strength can only be developed through regular exercise. In addition, the cardiovascular system is trained by a moderate to high number of repetitions. Finally, strength training improves bone density, which in turn reduces the risk of injury.

The push-up is often found difficult because the stabilizing muscles of the hips and shoulders are needed to keep the whole body in balance.

The push-ups strengthen both the large muscles of the shoulder girdle and the small, stabilizing muscles. The shoulder is the most flexible joint in the human body and has to master a variety of tasks in daily life:

Lifting, pushing and pulling movements are initiated from the shoulder. Therefore, the push-up helps to develop the strength and flexibility required for the large range of motion of the arms and hands
is required. This is important because the shoulder joint is extremely unstable and therefore particularly prone to dislocations (dislocations) and other injuries in the shoulder area.

There are tons of other muscles involved in doing a push-up

Pectoralis major muscle:

The pectoralis major is a fan-shaped muscle in the upper chest area. An impressive chest is certainly the result of a well-defined pectoral muscle.

The pectoral muscle is responsible for three functions of the humerus:

for rotation (similar to arm wrestling), for flexion (bending; as when lifting or throwing) and for abduction (lifting the arm sideways).

Triceps (triceps brachii muscle):

The triceps are a large muscle strand that is located on the back of the upper arm and is responsible for stretching the arm. The triceps make up about 60 percent of all upper arm muscles. If you want to strengthen your triceps in particular, consider doing pushups with tight
Execute handle.

Deltoid muscle (Musculus deltoideus):

The deltoid consists of three parts, namely the front, middle and rear, and is responsible for the arched contour of the shoulder. While pushups don't primarily train the deltoid, strengthening this muscle has an important side effect:
It is involved in all movements of the upper arm, such as lifting and rotating.

Anterior sawtooth muscle (serratus anterior muscle):

This muscle attaches to the upper ribs on the side of the chest and is responsible for protraction, the pulling out of the shoulder girdle. Classic push-ups help build this muscle, which is sometimes referred to as the "boxer muscle".

Straight abdominal muscle (rectus abdominis muscle):

The straight abdominal muscle is a large straight muscle on the front of the abdomen that supports the muscles in the spine. If the straight abdominal muscle is stretched during a push-up, the lower back muscles contract at the same time. This stabilizes the body and builds up strength in the core.

Gluteus maximus muscle:

It is the largest gluteus muscle and is primarily responsible for keeping the trunk in an upright position.

Biceps (Musculus biceps brachii):

The biceps are located on the front of the upper arm. Its task is the rotation of the forearm and the flexion (flexion) of the elbow joint. When doing push-ups, however, the biceps are not trained significantly.

Generally speaking, push-ups help you perform everyday movements more efficiently and powerfully: lifting, carrying and setting down objects, housework and gardening - everything should be easier for you if you really accept the challenge of learning and exercising push-ups properly.

Push-ups world records and records

Do you find 100 push-ups in a row to be extremely challenging? Then read this:

On October 5, 1965, Chuck Linster did 6006 pushups in a row. On February 5, 1976, this best performance was trumped by Robert Louis Knecht with 7026 push-ups. A year later, on September 1, 1977, Henry C. Marshall even managed 7,650 push-ups. In October 1980, the Japanese Minoru Yoshida topped all previous records with 10,507 consecutive push-ups.

Chung Kwung Ying from China did a total of 2,750 handstand push-ups on May 18, 1986. On July 22, 2006, six-year-old Lu Di was able to do 10,000 push-ups in just three hours and 20 minutes.

Paddy Doyle from Great Britain is a very special push-up freak:
Since 1987 he has held various records in the Guinness Book of Records: On May 28, 1987, he did 4,100 push-ups with a 25-kilogram weight plate on his back. On February 12, 1990, he could do 2,521 one-arm pushups in an hour.

On February 12, 1996, he increased to 8,794 pushups in five hours. Within a year, from October 1988 to October 1989, he did 1,500,230 pushups. And finally, on November 8, 2007, he did 1940 push-ups on the back of his hand in one hour.

On September 13, 1987, Paul Lynch from the UK did 32,573 pushups in 24 hours. Not until 24/25. In April 1993 this record was broken by Charles Servizio from the USA with 46,001 push-ups. But even Lynch had improved: On April 21, 1992 he even completed 126 push-ups on one finger!

Author: Steve Speirs

Our tip from the Trainingsworld editorial team

The push-up challenge

100 push-ups in 7 weeks

The push-up is a fantastic full-body exercise that not only trains the upper body, but also the core and legs. If you follow the exercise program consistently, after seven weeks you will be able to do 100 pushups at a time.

Every muscle, from your neck to your calves, will be strong and toned and you will feel amazing
feel well. The push-up challenge offers detailed training plans for every fitness level and is just as suitable for untrained beginners as for experienced athletes who are looking for a new challenge in strength training.

The plan can be easily integrated into everyday life, despite full-time employment and family. You will learn how the perfect push-up is to be performed and which muscles are particularly intensively trained in the numerous exercise variants shown.