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ANATOMY of the PERFECT PUSHUP
MUSCLES ESSENTIAL IN A PUSHUP
1. Pectoralis Major2. Triceps3. Deltoids4. Serratus Anterior5. Rectus Abdominis
Pectoralis MajorOrigin: medial half of clavicle, sternum (cartilage in ribs 1-6)Insertion: lateral lip of humerus and crest of greater tubercleAction: clavicular head flexes arm at shoulder, sternum head extends arm at shoulder, both heads work together to medially rotate and adduct arm at shoulder.
Triceps BrachiiOrigin: Infraglenoid tubercle of scapulaInsertion: posterior olecranon process of ulnaAction: humerus extends the arm at the shoulder
DeltoidsOrigin: anterior surface of lateral clavicle, spine and process of scapulaInsertion: deltoid tuberosity of humerusAction: Anterior - flexes and medially rotates arm at shoulder. Middle - abducts arm at shoulder
Serratus AnteriorOrigin: anterior surfaces of first 9 ribsInsertion: anterior surface of medial portion of scapulaAction: abducts and upwardly rotates scapula
Rectus AbdominisOrigin: pubic crestInsertion: cartilages of ribs 5-7, xiphoid processAction: Flexes vertebral column, compressed abdomen
INJURIESPectoral Muscle: if you are old or perform excessive reps you can strain or tear your pectoral muscle or tendon. Depending on the severity of the strain, large sutures are attached and recovery takes several months.Triceps brachii: Tendonitis can occur when your triceps are overworked. In tendonitis you have pain and almost always need physical therapy. Failure to treat the condition will lead to chronic side effects and most importantly rest is needed.
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