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Push-ups, when properly performed, work the muscles of the chest (pectoralis major), back of the arms (triceps), and shoulders (deltoids) and serve as a relatively reliable predictor of upper-body strength.
Muscle group Machine exercise Free-weight exercise Alternative exercise Front thigh (quadriceps) Leg extension Dumbbell squat or barbell squat Wall squat with exercise ball Rear thigh (hamstrings) Leg curl Dumbbell squat or barbell squat Back squat with resistance band Inner thigh (hip adductors) Hip adduction - - Outer thigh (hip abductors) Hip abduction - - Lower leg (gastrocnemius) Heel raise Dumbbell heel raise - Chest (pectoralis major) Chest crossover Dumbbell or barbell bench press Chest press with resistance band Upper back (latissimus dorsi) Pullover Dumbbell one-arm row Seated row with resistance band Shoulders (deltoids) Lateral raise Dumbbell seated press Seated shoulder press with resistance band Front arm (biceps) Biceps curl Dumbbell standing curl Biceps curl with resistance band Rear arm (triceps) Triceps extension Dumbbell overhead triceps extension Bench dip with exercise ball Low back (erector spinae) Low back extension Body-weight trunk extension - Abdominals (rectus abdominis) Abdominal flexion Body-weight trunk curl Trunk curl with exercise ball Sides (external and internal obliques) Rotary torso Twisting trunk curl Twisting trunk curl with body weight Front neck (sternocleidomastoids) Neck flexion - - Rear neck (upper trapezius) Neck extension Dumbbell or barbell shrug Shrug with resistance band Forearms (wrist flexors and extensors) Forearm flexion and extension Wrist curl and extension
Likewise, the bench press exercise addresses the pectoralis major, anterior deltoids, and triceps muscles and activates both the shoulder and elbow joints.
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