Pushups: Primary Plane of Motion, Stability, and Biomechanics

What plane is a pushup on?

The pushup is primarily a sagittal plane movement, characterized by the body moving directly forward and backward (or up and down relative to gravity) through space, driven by flexion and extension at the elbow joint and horizontal adduction/abduction at the shoulder joint. However, it also demands significant stability and control in the frontal and transverse planes.

Understanding Anatomical Planes of Motion

To accurately categorize any exercise, it's essential to understand the three fundamental anatomical planes of motion that divide the human body:

• Sagittal Plane: Divides the body into left and right halves. Movements in this plane typically involve flexion and extension (e.g., bicep curl, squat, walking). They occur around a frontal (or coronal) axis.
• Frontal Plane (Coronal Plane): Divides the body into front and back halves. Movements in this plane typically involve abduction and adduction (e.g., lateral raise, side bend). They occur around a sagittal axis.
• Transverse Plane (Horizontal Plane): Divides the body into upper and lower halves. Movements in this plane typically involve rotation (e.g., torso twists, rotational throws). They occur around a vertical (or longitudinal) axis.

While most exercises predominantly occur in one primary plane, many compound movements, like the pushup, involve elements of control and stability across all three.

The Pushup: A Comprehensive Biomechanical Analysis

The pushup is a foundational bodyweight exercise that engages multiple joints and muscle groups simultaneously, making it a highly effective compound movement for developing upper body strength, core stability, and muscular endurance.

The Primary Plane: Sagittal Plane Dominance

The pushup's primary classification as a sagittal plane exercise stems from the dominant movements of the major joints involved and the overall direction of the body's mass relative to gravity:

• Elbow Joint Action: The most obvious movement is the flexion (lowering phase) and extension (pushing phase) of the elbow joint. These actions occur directly in the sagittal plane.
• Shoulder Joint Action: While the body is prone (face down), the shoulders undergo horizontal abduction (as you lower down, bringing the upper arms away from the midline of the body in the horizontal plane) and horizontal adduction (as you push up, bringing the upper arms towards the midline). Although "horizontal" movements are often associated with the transverse plane in an upright position, in the context of the pushup, the overall movement of the chest towards and away from the floor, and the force generated directly forward/backward relative to the prone body, aligns the exercise primarily with sagittal plane mechanics. The action is essentially a forward and backward movement of the torso and arms relative to the ground.

Secondary Planes: Stability and Control

While the prime movers operate in the sagittal plane, the pushup demands significant isometric (static) work from muscles that stabilize the body in the other two planes:

• Frontal Plane Stability: To prevent the hips from sagging or swaying side-to-side, the core muscles (e.g., obliques, quadratus lumborum) and hip abductors/adductors work to maintain a neutral spine and pelvis. This anti-lateral flexion (side bending) stability is crucial for maintaining proper form and occurs in the frontal plane.
• Transverse Plane Stability: Preventing the torso from rotating or twisting (anti-rotation) is vital for a stable pushup. Muscles of the core, including the rectus abdominis and obliques, engage strongly to resist unwanted rotation, demonstrating significant work in the transverse plane. The scapular stabilizers (e.g., serratus anterior, rhomboids, trapezius) also play a critical role in maintaining a stable base for the shoulder joint, preventing excessive protraction or retraction that could compromise stability.

Key Joint Actions and Primary Muscles Involved

• Shoulder Girdle (Scapulothoracic Joint): Protraction (as you push up) and retraction (as you lower). Key muscles: Serratus Anterior, Pectoralis Minor.
• Shoulder Joint (Glenohumeral Joint): Horizontal Adduction (concentric phase) and Horizontal Abduction (eccentric phase). Key muscles: Pectoralis Major, Anterior Deltoid.
• Elbow Joint: Extension (concentric phase) and Flexion (eccentric phase). Key muscle: Triceps Brachii.
• Core Muscles: Rectus Abdominis, Obliques, Erector Spinae, Transverse Abdominis work isometrically to maintain a rigid plank position, preventing spinal flexion, extension, or rotation.

Why Understanding Planes Matters for Training

A clear understanding of anatomical planes is not merely academic; it's fundamental for effective and safe training:

• Balanced Development: Recognizing that the pushup primarily targets the sagittal plane highlights the need to incorporate exercises that challenge the body in the frontal and transverse planes (e.g., lateral raises, wood chops, rotational movements) for comprehensive strength and injury prevention.
• Exercise Selection: It helps trainers and enthusiasts choose exercises that specifically target desired movement patterns and muscle groups.
• Injury Prevention: Identifying the primary plane of an exercise allows for better assessment of movement mechanics and potential compensations, reducing the risk of overuse injuries.
• Program Design: A well-rounded fitness program should include movements across all three planes to prepare the body for the diverse demands of daily life and sport.

Conclusion

While the pushup is predominantly a sagittal plane exercise due to the primary movements of pushing the body away from and towards the ground, its execution demands substantial multi-planar stability. The ability to resist movement in the frontal and transverse planes, particularly through robust core engagement, is what allows for efficient and powerful sagittal plane movement. Thus, the pushup serves as an excellent example of how the body integrates movement and stability across all three anatomical planes.