Clavicular Head Of Pectoralis Major

The pectoralis major is divided into three heads: clavicular, sternal, and abdominal.

The clavicular head of the pectoralis major is the upper portion of the chest, located just below the collarbone. It arises from the front of the collarbone and inserts into the upper arm bone or humerus. Its main purpose is to bring the arm across the body.

At the beginning of the clap push-up, the clavicular head is engaged. It stabilizes our shoulders to hold us on the plank position.

During the lower phase, it elongates, controlling our body as we lower. From here, it shortens, forcefully contracting as we push ourselves off the floor, before engaging to brace for our landing.

During a traditional push-up, the clavicular head muscle activation rate is approximately 29.6% of a maximum contraction. Because this exercise shares a similar movement pattern, it highlights its importance during the push-up exercise.

Sternal Head Of Pectoralis Major

Our sternal head of the pectoralis major is located just below the clavicular head. It originates from the sternum (breast bone) in the middle of the chest and attaches to the humerus. Its main function is to bring the arm across the body.

Like the clavicular head, the sternal head of the pectoralis major supports the shoulder in the plank position. It lengthens during the lower phase, before explosively contracting and shortening to push our hands off the floor. It then shortens again, bracing for impact.

Abdominal Head Of Pectoralis Major

The abdominal head of the pectoralis major is located below the sternal head fibers. It attaches to the sternum and the humerus. Its principal function is to bring the arm across the body.

When we perform clap push-ups, the abdominal head works alongside the other fibers. It elongates during the lower phase, before explosively contracting to perform the upward phase, lifting us off the floor. It then shortens, contracting to brace for our landing.

Triceps Lateral Heads

The triceps brachii consists of three heads: lateral, medial, and long.

The triceps lateral head is located at the back, outer side of the upper arm. It originates from the humerus and is inserted into the forearm bone or ulna. Its main function is to extend (straighten) the elbow.

During the clap push-up, the triceps long head lengthens, allowing us to bend the elbow, as we lower toward the floor. It then explosively shortens, pushing off the floor, before contracting to brace for our landing.

Triceps Medial Heads

Our triceps medial head is located at the back of the upper arm. It arises from the humerus and attaches to the ulna. Its primary purpose is to extend the elbow.

During the lower phase, the triceps medial head lengthens, allowing our elbow to bend. It then forcefully shortens, pushing us off the floor.

Triceps Long Heads

The triceps long head is situated on the inner side of the back of the upper arm. It originates from the scapula (shoulder blade) and humerus and inserts into the ulna. Its purpose is to extend the elbow and stabilize the shoulder.

At the beginning of the clap push-up, the triceps head is engaged. It stabilizes our shoulders to hold us on the plank position.

As we lower, the triceps long head lengthens, before explosively shortening, pushing us off the floor.

Anterior Deltoid

The anterior deltoid is located at the front of the shoulder. It arises from the front of the collarbone and inserts into the humerus. Its principal function is to lift the arm in front and above the body.

The anterior deltoid is engaged in the plank position. As we lower, its lengths, before forcefully shortened to launch us off the floor, before re-engaging for landing.

Upper Rectus Abdominis

Our rectus abdominis is divided into two sections: the upper rectus abdominis and the lower rectus abdominis.

The upper rectus abdominis is located at the front of your torso below the chest. It originates from the pubic symphysis, a joint lining the right and left pelvis. It inserts into the sternum and fifth and seventh ribs cartilage. Its role is to curl the spine and stabilize the core.

During the front plank with bracing, the rectus abdominis muscle activation rate is approximately 48%. These exercises share similar movement patterns, highlighting the importance of the rectus abdominis engagement.

Lower Rectus Abdominis

The lower rectus abdominis is located below the upper fibers on the front of our torso. It shares attachment points with the upper fibers. Its purpose is to stabilize the core and curl the spine.

During the clap push-up, the lower portion works with the upper rectus abdominis to keep our spine and torso rigid.

If you still want to know the answer to the question — do push-ups work abs? Then check out this article.

Erector Spinae

Our erector spinae consists of three muscle groups: the spinalis, longissimus, and iliocostalis. These muscles span the length of the spine, attaching to the sacrum, ribs, and vertebrae. Their purpose is to straighten, rotate, side bend, and stabilize the spine.

During clap push-ups, this group of muscles isometrically contracts to keep our spine straight and rigid.

Serratus Anterior

The serratus anterior is located at the front of the rib cages and runs under the armpit. It arises to the front of the eighth and ninth ribs and inserts into the underside of our shoulder blade. Its main function is to hold our scapula against the rib cage and provide stability.

During the exercise, it stabilizes the scapula and contributes to the explosive press.

Wrist Flexors

Our wrist flexors are located on the front of your lower arm. They originate in the upper arm and are inserted into the wrist and fingers. Their primary function is to flex the wrist.

These muscles contract to maintain the plank position and propel us off the ground.

Wrist Extensors

The wrist extensors occupy the outer side of the forearm and hand. They attach to the humerus and the forearm and hand. Their primary function is to extend the wrist.

These muscles contract to form a stable base and explode off the floor.