Introduction to different types of push-ups by level! Lectures on 18 types from beginner to advanced.

Pushups are a standard item in body weight training. In fact, there are many variations, and the muscles that can be trained differ depending on the type, so combining them should result in an effective bodybuilding workout. In this article, we will introduce the different types of push-ups by level.

Supervision

Taizan Matsuura

In 2016, he began working as a trainer as a member of Beyond Gym’s start-up staff. Served as store manager of the Horie store in Osaka, Japan; in 2017, he reached the pinnacle in the Mr. Japan contest, after which he went independent. In October 2022, he founded Waffle Gym in Tachikawa, Tokyo. He is always ready to propose muscle training menus that meet the needs of customers.

What are the main muscles trained by push-ups?

First, let’s review the muscles that can be trained by push-ups. Since muscle training is much more effective when you are aware of the muscles you are using, it is important to have a good grasp of what you are doing.

Muscles that can be trained by push-ups (1) “Pectoralis major muscles

The pectoralis major muscle is the main target of push-ups in general. The muscles are divided into upper, middle, and lower, and the areas that can be stimulated vary depending on the push-up method, but basically, the middle and lower muscles are the main target of training. If you want to get a thicker chest plate and look good in a T-shirt, push-ups are the perfect way to do it.

Muscle that can be strengthened by push-ups: ” triceps

The triceps is a sub-target of push-ups in general. Depending on the type of push-up, they can also be trained as the main target. The triceps, also known as the “second arm,” is the muscle located on the opposite side of the biceps, which is the muscle that makes a strong hump. It occupies 2/3 of the area of the upper arm, so if you want to make your arms bigger, you should train the triceps.

Muscle that can be trained by push-ups (3) “Deltoids”.

The deltoids, located in the shoulders, are another muscle that can be trained as a sub-target. It can also be trained as the main target depending on the discipline. The deltoid is one of the largest muscles in the entire body and can be divided into three parts: front, middle, and back, but in general push-ups tend to stimulate the front part. In addition, because it is a large muscle, it is easy to see the results of training it. The rounded shoulders make the body look firmer, so training them is a must if you want to improve your physique.

Muscle that can be trained by push-ups (4) “serratus anterior

The serratus anterior muscle, which is attached to the lower part of the pectoralis major muscle, can also be trained by push-ups. The serratus anterior, also known as the boxer muscle, is trained by thrusting the arms forward. It is an inner muscle that is not easily hypertrophied, but when trained, it produces a jagged cut like a saw. It is a muscle that looks good when you take off your clothes, so there is no harm in training it.