If you are looking to buff up and get your ideal boy, you must include push-ups in your routine. They are the simplest and easiest way to make your upper body get an intense workout and rip up quickly. Pushups are also seen as the ultimate show of strength. If you can do 10, you are cool, but if you can do a hundred or more, you are perceived as an extremely strong man. Let’s dig deep into pushups, how to do them properly, and how many pushups to do in a day.
- How do pushups help your body?
- How many pushups should you do in a day?
- The law of diminishing returns and the number of pushups
- Recommended Fitness Pushup Stands
- What are military standards for pushups?
- Making sure you do it right
- How many pushups should I be able to do
- The Advantages of Pushups
- How Many Daily Pushups are Ideally Correct
- Determining Your Own Number of Pushups
- Standard Push Ups
- Change Your Workout Routine
- Answers By Various Experts
- Should Obese People Do Pushups?
- If you consider yourself “fat,” could you benefit from doing pushups?
- The Bench Press
- There’s no point in struggling with pushups, risking injury.
- The perfect exercise
- The perfect form
- Establish a foundation
- Lose Your Belly by Doing this One Classic Exercise
- What Happens If You Do A 100 Push Ups Every Day
- 1. You get better at doing Push Ups
- 2. You develop a muscular imbalance
- 3. You overtrain your chest and triceps
- 4. You might see positive results (if you’re a beginner)
- So if you want to keep you training as simple as possible, here’s what you should do instead:
- Results Analysis
- The Elephant in the Room
- A New Pushup Resource
- Challenge Rules
- Health Disclaimer
- Related Questions
- How To Do A Perfect Pushup
- Your 30-Day Pushup Challenge
- The Moves
- 1. Increase Functional Strength via Full Body Activation
- 2. Muscle Stretching for Health and Vitality
- 3. Enhance Your Cardiovascular System
- 4. Increase Whole Body Muscle Definition – HGH Promotion
- 5. Protect Your Shoulders from Injury
- 6. Improve Your Posture
- 7. Prevent Lower Back Injuries
- 8. Save Time While Cultivating a Strong Body
- 9. No Cost for a Full Body Workout
- 10. Increase Testosterone and Reduce Osteoporosis Development
How do pushups help your body?
Pushups help in getting you the best upper body workout. It can help in creating a more chiseled chest, better shoulders, and bigger arms and even help you get rid of belly fat. Pushups help you in strength training. They help you use your body weight as resistance. Now, depending on your body weight and size, you could be lifting at least 50 percent of your weight at a time. While strength training is limited to the upper body, you will note some beneficial effects in the lower body as well.
Many people believe that pushups only help your arms get bigger. However, it is a compound exercise. The benefits work straight from your legs to your hips and go right up to your chest and arms. Even the shoulders get great training with this workout. You can even modify your workout to work on specific muscle groups.
How many pushups should you do in a day?
Pushups provide a great strength training option to people. However, many people are either doing too much or too less. A man between the ages of 17 to 29 years, can do 17 to 29 pushups with ease. He will have to work extra hard to do more. If you are doing less than 12 pushups consecutively, you still have the chance to improve your score.
Pushups can be very hard to do in the beginning, especially for people who carry extra weight around their middle or upper body. Even if you can do two pushups a day, you must do them.
There is no limit on the number of pushups you can do in a day. Many bodybuilders and fitness enthusiasts try to do more than 300 pushups a day. For an average man, doing 50 to 100 pushups should be enough to maintain a good upper body. However, there is a catch. Its called diminishing returns. Let’s learn what this means.
The law of diminishing returns and the number of pushups
Whenever you exercise to build muscle, you are essentially doing mild damage to your body. Such small damage leads to repair work from your body. Given ample rest and nutrition, your body will be able to repair the damage quickly and build stronger muscles in response. This is why putting some strain on the muscles is important. The more stress you put on your muscles, the better your results will be.
However, your muscles also have a ‘memory.’ If you keep doing 20 pushups each day for the next three months, you will see great results in the first week which can continue up to 5-6 weeks. However, after that, your muscles will become familiar with your 20 pushups a day routine. Hence, your muscles will stop growing.
Therefore, whenever you think about the number of pushups you can do in a day, never think in absolute terms.
If you do two pushups on the first day, try to do four on the second. Then keep increasing the number of pushups like this. It will help you in gaining muscle over time.
Take cues from Henry Cavill, who played the muscular superhero, Superman. He does strength training with pushups. A usual routine will look like this for an average person.
- 10 pushups, followed by 30 seconds rest
- 12 pushups, followed by 30 seconds rest
- 14 pushups, followed by 30 seconds rest
And so on and so forth.
This helps you in building some strength and also getting a toned upper body.
Ideally, you should be trying to 3 sets of 12 reps. This will help you build initial muscle and make credible gains. However, as you move on, start increasing the number of reps, and you will be able to get bigger muscles.
So, when should you start decreasing the reps? A little pain and fatigue are normal and essential when it comes to building muscle. However, when you feel a sharp pain in the muscles on doing pushups, stop immediately, and do not engage in any upper body workouts for the next 48 to 72 hours. This will help you in recovering fully before getting back to the gym.
Recommended Fitness Pushup Stands
What are military standards for pushups?
If you want to join the army, you should be able to perform anywhere between 31 to 35 pushups. For Air Force and Navy aspirants, the number goes up to 45 pushups. Note that these are only the minimum number of pushups you should be able to do. If you can do 60 or 80, they will like that do. The toughest standards are followed by the Navy SEALs, who want you to do 42 to 50 pushups in only 2 minutes. For this, you don’t just want strength but also speed.
Making sure you do it right
There are many variations to pushups that could make you get different results with time. If you want to build your chest muscles, get rid of man boobs, loose upper body fat and get bigger and broader shoulders, you should focus on keeping your hands as wide apart as possible. However, if you plan to work on your triceps, you should be focusing on keeping your hands nearer to the body.
To do it right, make sure that your elbows make a 45-degree angle. This helps in supporting body weight better and ensures that you don’t tire easily. Additionally, you should ensure that you always hold the contracting for at least three seconds. While doing pushups, you should try to feel all the muscles you are working out. This will help you get better results from your workouts.
Rest and recovery
Simply doing pushups endlessly will not do you any good. You also need good rest and recovery time. There are two types of pushup routines you can follow.
The odd/even routine
In the odd/even routine, you focus on getting regular cardio with pushups on odd days. On even days, you follow up with only pushups. This is one of the best ways to get a great upper body. It also helps in losing fat quickly and easily. This routine helps in getting the most out of the pushups workout.
Here is what makes this so special. On the odd days, you have to try to do as many pushups as possible while doing regular exercise. The idea is to keep it consistent. Do three sets of 12 reps after every few minutes of cardio. This will help you in building stamina as well. On even days, you will only be focusing on doing pushups.
200 pushups a day, without any other exercise, will help you build a great upper body physique. You don’t have to do all these pushups all at once. Do a few sets every 2 hours. This gives your body some time to recover with after each set. You can even do more than 200 pushups. Make sure that you don’t exert your body too much. If there is a sharp pain in the muscles, make sure that you stop immediately.
Pushups and weight loss
While pushups are a great way to lose weight, you should not depend on them alone. You should always focus on getting a proper regular exercise instead of doing pushups alone. They can be great ways to lose flabby arms. Pushups can help you to build up some muscle around the chest (or lose man boobs), pushups will be great for you. They are not very good for losing thigh fat. The impact on the hips is limited as well. Therefore, a complete body transformation will demand a more rigorous workout.
Pushups are good for losing belly fat as well. However, you should mix it up with crunches, running and other exercises as well. This will help in losing belly fat faster. If you are only doing pushups, you will certainly lose weight but other compound exercises done together will be getting you much better results. Another important component of weight loss is your diet. Whether you lift weights or not, run or don’t, do only pushups or do other compound exercise, diet will be playing an important role in losing weight.
Pushups are the ultimate home workout for losing weight, building muscles and getting a fitter body. If you are going to a gym, then ask your trainer for a modified version of pushups. This will help you in getting the best results, depending on your body type and your fitness goals.
Push-ups are arguably the most classic move in fitness—and for good reason. For one thing, a no-equipment exercise means you can break into a workout no matter where you are. And if you’re going to do just one move, push-ups are a solid choice. Not only do they work your arms, but they also target your chest, shoulders, and abs. Not bad for such a simple move!
But here’s the thing: Push-ups aren’t quite as simple as they seem. Mastering the full upper-body move is actually pretty advanced, says Dani Singer, certified personal trainer and fitness director of Fit2Go Personal Training. “You’re probably doing it wrong, and if you want to get results, it’s key to get the form right,” he says. “It’s not something you should expect to do right from the get-go.” Find out how to get six-pack abs without a single crunch.
A proper push-up requires you to keep your back straight like a plank, maintaining that form while you lower yourself to the floor. If you’ve been pumping out 20 push-ups at a time but your back is arched and shoulders hunched, you’re just working against yourself—and you won’t get the results you’re looking for. Bad form puts you at risk for injury, and you aren’t getting the most out of your workout, says Singer.
As an easy rule of thumb, aim for ten push-ups, suggests Singer—but what those ten look like depend on the person. Beginners should aim for ten incline push-ups; intermediate exercisers can try ten regular push-ups; and those who are more advanced can make the move harder by doing ten slowed-down push-ups, pausing at the bottom between reps.
Most beginners like to practice with knee push-ups, but Singer warns against starting there. “It completely changes the mechanics, and most people do it wrong,” he says. Knee push-ups don’t work your core like regular push-ups do, and bad form can hurt your shoulders and back.
Instead, he recommends doing incline push-ups: Keep your feet on the floor as usual, but place your hands on a raised surface, like a chair. Beginners should start with three sets of five, working slowly and concentrating on form. “You’ll feel that the next day,” says Singer. “You’ll feel a bit sore and feel your arms getting more firm—that’s the result right there.” You’ll also want to try the 15 workouts that burn the most calories.
For your next workout, increase to six reps. Once you’ve mastered three sets of ten, move to a lower incline, like a step platform. Again, aim for three sets of ten before moving on to your final goal: a standard floor push-up. Even if you can only do five, you’ll be noticeably stronger than when you started out. “When you get into full push-ups, you should see your arms getting more firm,” says Singer.
One last caveat: Push-ups improve your strength, but one move alone won’t reshape your whole body if you’re carrying excess body weight. “If your goal is to look better and tone up, then nutrition is the most important piece,” says Singer. Shed some pounds through healthy eating while you add in physical activity, and you’ll be impressed by what you see in the mirror. Start with these 50 things you can do today to lose weight.
How many pushups should I be able to do
One of the universal truths is that exercise is an innumerably advantageous, physical activity for every human being, man or woman. There is a plethora of exercising types, modes, medium, categories and tools which each have their own specific advantages. One of such exercising type is pushups. This alone has many benefits for an individual’s body, mind, shape, energy, muscles and spirit.
People do it for different purposes. Some might perform this type of exercise to reduce their weight or some might do it to change their upper body shape but whatsoever is the reason it is a perfect exercise to energize your body, sharpen your mind and shape your body. Using this exercise, you can even check how much balance and endurance your upper body has. It is actually a very basic exercise that helps you rate your physical fitness and strength.
The Advantages of Pushups
Since this is the most conveniently adaptable exercise, people tend to use it in their daily exercising routines more than often. Pushups, if done correctly and regularly, generally bring the following advantages for everyone:
- No equipment or tools are required to perform this form of exercise
- It strengthens your upper body muscles
- You can use diverse positions for different targets
- You don’t have to go to a specific gym or trainer rather you can do it at your home on a clear patch of floor
- It enhances your ability and strength
- It clearly increases your stamina
- You can get your chest, shoulders and arms into a better and lean shape. In fact you can obtain the idealistic cut shape muscles too, if you do pushups everyday
- It enhances your muscles endurance
- It also strengthens your core and balance of the entire body
How Many Daily Pushups are Ideally Correct
To calculate and tell, the right number of pushups for an individual, takes a lot of consideration on differing variables that exist but change with every individual. Some of the basic yet most important things to consider in this regard are:
- Body posture
We admit that it is more achievable when you know a definite number of pushups or have a static target for your routine workout but that is nearly impossible, to declare a certain number to be ideally correct for all because everyone has their own level of endurance and ability which varies as per their stamina to perform a set of pushups in their daily routine.
Generally, for the beginners the numbers stay under 10 which eventually increase with practice and regularity because with regularity, your fitness level improves and you start to endure more which results in more sets of pushups, but you must not fatigue yourself and should learn to determine the right number of pushups in your daily workout.
Determining Your Own Number of Pushups
If you are trying to learn how to determine your own perfect number of pushups that you should start and end with, than follow the basic tips mentioned below:
- Maintain a proper posture: when you are going down in your position, make sure your back is straight and your legs are apart. After you are in the right posture now go for the dip and hold your upper body tight and then count the number you can perform, easily.
- Correct form: while doing pushups make sure you are doing it correctly because if not done right than they might not be as useful as you are expecting them to be, no matter how many you do every day.
- Focus on your goal: to determine the right number of pushups for yourself, you need to reevaluate your goal and then focus on it because for different goals you need different results. Your motivation, your pushups number, your form and ability, everything will differ depending on your goal. For instance – you could be doing these to reduce your weight, mould your body shape, to stay fit or you could be taking part in some competition but whatever your target is, it will require your strength and power and only then you could push your limits and stamina to a higher number with each day passing.
The key to gain success in your set target is to determine your limits and then gather how to push past them through consistency and regular workout or daily practice. You can begin by giving yourself very small targets because they also help in boosting your confidence and motivation to keep pushing for more. This way you can determine your own pushups number but remember to not linger on the same number for long.
Standard Push Ups
One thing that you’ll always hear people say a lot about pushups is the correct form because that in itself is quite a challenge and you can even end up with an injury or a spasm in your muscles if they are not done correctly. Here is how you can execute your pushups without fearing of an injury or a cramp:
- To begin, get on your fours and take position with your arms and feet straight on the floor with the same distance of your shoulders.
- Now shift your body weight down to your hands by bending your arms outward while keeping the plank position.
- Then push yourself up again and follow the same pattern till exhaustion.
For beginners, take 10–15 seconds break in between few consecutive pushups.
Change Your Workout Routine
To acquire a higher number of pushups, you can change your routine with every other week, to try different forms of push ups. There are so many forms of pushups that you can bring in your workout to attain to different muscles in your body and push your endurance and strength to a higher number. For instance you can use the following forms on alternate weeks:
- One form is the usual pushup; your body is familiar with.
- You can swap it with the close hands pushups which increase the difficulty level and thus are more result oriented especially for your biceps and triceps.
- Another form is the wide arm position to work on your shoulders and chest in a more vigorous manner.
- You can make it even harder by attempting one arm pushups which work on your overall body balance, your shoulders, arm, core, abdominal muscles and your stomach.
When you will try to use these diverse styles of pushups, you will actually force your body to show results quickly because once your body gets used to one style, it may take longer and more number of pushups to be effective. So it is always advisable to change your routine every now and then and also try to perform whichever style you are doing in its proper and correct form.
Answers By Various Experts
When people generally ask what is the correct number of pushups or how many they should be able to do every day, the answer can differ depending on who you are asking it from, as various experts have different opinions based on diverse goals and fitness levels. You are generally advised to do as many repetitions as your body can allow but that is not the correct answer to our question.
Our research says that women generally can perform a lesser number than men but both the genders can do their best in between the age of 30–39. We have also observed that the people who are fitness freaks or are more into gym and workouts can naturally do more than the overweight and normal people because of the difference in the stamina.
Answer by a Professor
In an attempt to correctly answer our question, a professor for physical fitness Dr. Lawrence A. Golding suggests that 13-30 pushups a day could be an ideal number for the age of 20-40. But that again is a very wide range and thus makes the answer very vague.
Answer by Fitness Experts
Different fitness experts, organizations and coaches have different measuring tools and patterns to conclude what could be the best number of pushups for differing ages but they give out a genuine answer as per their years of observation and experience.
They have tested numerous age groups and genders to see the maximum ability and strength and then made three categories as “Good,” “Needs Improvement” or “Excellent”. Their tests were controlled as they allowed the resting time as per the individual’s progress and endurance.
Below are the generic results as published in ‘Live Strong’ which is a fitness and health oriented web portal:
- 24-29 pushups for ages 20-29
- 19-23 pushups for ages 30-39
- 13-18 pushups for ages 40-49
- 10-13 pushups for ages 50-59
- 9-10 pushups for ages 60-69
Though these numbers have been presented by the coaches and experts on the basis of the tests they themselves have conducted but still they don’t suggest that these numbers of pushups are ideally universal. They think that the individual’s own physical state, fitness, motivation and goal plays major role in his or her performance.
Answer by Forces
When you seek the answer of how many pushups one should be able to do by forces, you will get an unexpectedly high number because of the high fitness demand of the soldiers who are trained in so many ways and thus need to attain the high number of pushups in their daily workout. Following are the answers obtained by different forces for both genders:
- To pass the training and get selected, men need to do 45 pushups to pass the test whereas women need to perform only 27 pushups
- In Army, one needs to perform the very basic set of 31-35 pushups for the ages 17-26, as for females, their must to do number is 11-13 pushups
- As for Coast Guard the level is tougher and stricter with 29 pushups for men and 15 for women and that too within a minute
- To get selected in the Navy, you have to perform fast and higher number of 46 consecutive pushups in only 2 minutes
- For Navy Seals BUD/S the minimum number is 42 pushups in two minutes which doesn’t seem a hard call because most of the trained men can do the double of it in the same time without a fall or a break
To sum it up, your body has the best answer to the question of how many pushups you should be doing because if you have settled a reasonable goal for yourself then your motivation will keep you on track and you will naturally increase your ability and endurance to do more with every passing day. No one can tell you a better number that you must pursue for fitness. You can only do as many as your body can sustain without dropping on the floor and with a perfect posture and form.
We advise you to do the following to help you increase the number of pushups in a natural way:
- First thing first, you need to eat a proper and healthy meal
- Work more on your stamina through an easy cardio
- Follow the proper technique
- Have a proper rest. Both at night and in between the reps
In short, the body shape, weight and age of an individual can also be the variables that affect the number of push ups he can perform.
Do you think that a number can help you push your ability to do better? Then you can pick any of those mentioned above that are realistically possible for you to attain, just remember, regularity and consistency are the only factors that can help you exceed your limits.
Should Obese People Do Pushups?
If you consider yourself “fat,” could you benefit from doing pushups?
When I was a personal trainer I had many overweight clients. You may want to hold off on pushups for a while.
First of all, a poorly conditioned person who’s not even overweight will not be able to do one standard pushup.
Imagine how difficult this would be for someone who’s carrying extra weight, especially if this person is moderately obese.
Pushups would be so difficult for very overweight people that when they realize this, it can really dampen their spirits and de-motivate them.
Once they begin lowering, typically their body will collapse and they’ll be on their knees, on all fours. They won’t even be able to lower into the down position.
This failure will go a long way to discourage many overweight men and women from exercise in general.
Another issue is potential injury to tendons in the shoulder. This exercise puts a lot of strain on shoulder tendons.
This strain is magnified if there’s a lot of weight involved, especially if the individual is poorly conditioned and new to strength training.
For achieving weight loss and increased upper body strength, focus on exercises (machine chest press, dumbbell chest press, bench press) that don’t involve any struggle to actually do.
Use enough weight to make a set difficult, but the difficulty is in moving the weight, not actually executing the movement itself.
Thus, you’ll benefit from doing bench pressing, which is far better than pushups.
Obesity will make the actual execution of a pushup difficult, vs. immediately being able to perform a bench press, dumbbell chest press or machine chest press. /Motortion Films
The Bench Press
You’ll be able to bench press on the first try with a light barbell. The only struggle is with moving the weight after a certain number of repetitions as you fatigue.
The heavier the barbell, the fewer the reps before you reach a point where you can’t lift it anymore—and then that completes the set.
There’s no point in struggling with pushups, risking injury.
If you’re considerably overweight and would still like to master one standard pushup, be patient and work on developing upper body strength via safer, more realistic means, such as with the bench press, horizontal chest press, as well as barbell and dumbbell chest presses.
As you develop your upper body strength via these avenues, you will get closer to being able to do a clean pushup.
However, you may be able to bench press a lot of weight, or push out a lot of weight on a machine, and may still struggle with even a half pushup.
This is because this exercise involves pushing against your body weight, and if you’re significantly overweight, this will be very difficult, even if you can bench press quite a bit of weight.
Being able to do pushups will not help you lose weight faster. It’s best to shelf this goal until you become stronger, leaner and fitter.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
Top image: /Reshetnikov_art
This post was updated on February 18, 2019
The morning of my 50th birthday in May I did something I had not tried in a long time. I dropped to the floor and did 50 push-ups, one for each year. I had to break it up into sets and the last few where shaky, but I did it.
And it felt great.
As a new member to the 50-plus club, I realized this bread-and-butter exercise still works wonders as a snapshot of your fitness. In addition, it might predict your risk for cardiovascular problems. In a study of male firefighters published in the February 2019 issue of JAMA Network Open, men who could complete at least 40 push-ups over 30 seconds had a significantly lower risk of heart attack, heart failure, or other cardiovascular problems over the next 10 years compared with men who were able to complete less than 10.
“How many you can do at one time offers a real-time measurement of your strength and muscular endurance and is an easy tool to help you improve,” says Dr. Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School. “You can do them anywhere and at any time. All you need is your body weight and a few minutes.”
The perfect exercise
The push-up engages your body from top to bottom. It works several muscle groups at once: the arms, chest, abdomen (core), hips, and legs. Push-ups also can be modified as needed. “By adjusting the speed you perform a push-up, the angle of your body, and even hand placement, you can add more or less intensity, or focus on specific muscles,” says Dr. Phillips.
A study published in the February 2016 issue of the Journal of Physical Therapy Science found that the chest muscle activity was greater when push-ups were performed with the hands placed halfway inward from their normal position. Hands placed outward work the triceps more.
The perfect form
To maximize what push-ups can offer, you should perform them correctly.
- Begin in a full plank position with your arms extended, palms flat and just below shoulder level, feet together or about 12 inches of apart, resting on the balls of your feet.
- Keep your back straight and your weight evenly distributed.
- Look down and lower your body until your elbows are at 90 degrees (or go to the floor to rest, if needed), and then push back up to complete one rep. Try to take two seconds to go down and one second to go up.
If this is too difficult, perform from a hands and knees position. You can also do inclined push-ups, where you place your hands on a counter or wall and lean forward at a 45-degree angle. “You can still engage the core and work your arms and chest, while you place less weight on the wrists and shoulders,” says Dr. Phillips.
With a regular push-up, you lift about 50% to 75% of your body weight. (The actual percentage varies depending on the person’s body shape and weight.) Modifications like knee and inclined push-ups use about 36% to 45% of your body weight.
Establish a foundation
To find your starting point, perform as many push-ups as you can while keeping good form. It could be 10, five, or even two. Focus on hitting this number at first with a rest day between sessions. As your strength improves, add more reps, or move up to a full push-up position (if you’ve been bending at the knees or doing push-ups against a wall) or build up to doing two to three sets.
Because they provide instant feedback, push-ups can be a great motivator. Push-up challenges are trendy. Can you do a certain number in a week, or in 30 days? Can you perform 15 to 20 nonstop?
“Challenges are a fun way to set up mini, short-term goals, which many men need to stay focused,” says. Dr. Phillips. Create your own push-up challenge and see if you can reach it. Begin small and once you achieve it, set the bar higher.
My challenge is to do 50 push-ups every day for the entire year. So far, so good. I knock them out before I brush my teeth in the morning, and can now do 30 nonstop. Push-ups have taught me that when it comes to improving my fitness, I can still rise to the occasion.
Lose Your Belly by Doing this One Classic Exercise
Are you looking for a way to get a tighter and leaner stomach?
Do you want your abdominals to shine through every time you take your shirt off?
The key to your six-pack could be in one classic exercise and get this: It’s not a crunch or a sit-up.
Let’s take a look at the move you need to start doing if you want to start carving that ripped midsection.
Push-Ups: The Belly Blaster for Fat Loss
Although the push-up focuses primarily on the chest muscles, it also requires a tight and contracted set of abs to perform correctly. Used on a consistent basis, the push-up can transform your midsection into something out of a magazine.
The key is form. Most people aren’t doing the push-up correctly. Here’s the breakdown with a video tutorial.
- Place your hands beneath your shoulders – Not out in front
- Bring your feet together and balance yourself on your toes
- Keep your gaze towards the floor
- When you push yourself off the ground, stop at the top of the movement
- Forcefully contract your abdominals and tighten your glutes
- Your hips should NOT be dipping or raised – Your body should look like a straight line
- Focus the tension in the chest and abdominals as you slowly lower yourself
- Stop when the upper arms are parallel to the ground
- Return to the starting position, keeping your elbows bent AND your abs contracted
Need a visualization? Check out this video.
The Push-Up Challenge
Over the next 30 days, you are going to dramatically increase how many push-ups you can do while improving your waist line. Try this Push-Up Challenge starting today.
- Using the form mentioned above, perform as many push-ups as you can. If you can only do knee push-ups, that’s okay. They count too!
- Now, divide that number in half. So let’s say you were able to do 20 push-ups. Half of that would be 10.
- On Day 1 of the challenge, you will perform that number plus one. Using the example above, if your number is 10 (half of 20) then you will perform 11 push-ups on Day 1.
On each day after this, you will add just one push-up to the total that you’ll do. Again, using the example above, the next few days will look like this:
- Performed 20 push-ups. Half of 20 is 10.
- Day 1: 10 + 1 = 11 push-ups
- Day 2: 11 + 1 = 12 push-ups
- Day 3: 12 + 1 = 13 push-ups
- And so forth and so on
Using the same example, at the end of your 30 days, you will be able to complete around 40 push-ups! Not to mention that your stomach will be tighter and leaner.
Boost Your Push-Ups with the Sauna Suit
Want to really amplify the results you see in the mirror?
Try performing the push-up challenge while wearing the Kutting Weight sauna suit. This neoprene weight loss sauna suit has been shown in several scientific studies to be a valuable tool in fat burning. Studies have shown that by wearing the sauna suit, subjects experienced a greater overall weight loss of up to 40%.
What else can you expect by wearing weight loss clothing?
- Burn up to 13% more calories
- Elevate your EPOC levels (calories you burn after wearing the suit) by up to 22%
- Decrease your risk for cardiovascular issues such as high blood pressure and high cholesterol
- Look lean and feel great
Tell Us What You Think!
Are you ready to tackle the 30 Day Push-Up Challenge?
Keep us updated with your results!
Have your own advanced push-up exercises?
Tell us about them!
Dalleck, Lance. (2015) “Acute Benefits of Exercise with the Kutting Weight® Sauna Suit: Technical Report” Gunnison, CO. Western State Colorado University.
Dalleck, Lance. (2015) “Chronic Health and Performance Benefits of Exercise with the Kutting Weight® Sauna Suit: Technical Report” Gunnison, CO. Western State Colorado University.
What Happens If You Do A 100 Push Ups Every Day
Push Ups are simple, effective, and you can do them anywhere. They are an essential part of various workout programs and can be used for different goals.
But you may have asked yourself – what would happen if you did a 100 Push Ups every day?
Would you build muscle? Gain strength?
Well, there is a couple of possible outcomes. Scroll down for details, or check out the video summary.
What will happen? Listed from the most likely to most unlikely:
1. You get better at doing Push Ups
Before you get excited – let’s make it clearer – you’d get better at doing a 100 Push Ups. That’s pretty much it. Don’t expect to magically be able to do One Arm Push Ups or something like that. A 100 Push Ups is not a lot, especially when you divide it into sets.
However, if you can’t do it yet, well then, you’d get stronger. But if you already can do a 100 Push Ups, even in a couple of sets, then it’s not much of a benefit.
Why is that so? Our bodies are very adaptive. Once you regularly expose your muscles to the same type of stress, they get used to it and stop growing bigger and stronger. More than 30 reps of Push Ups per set won’t get you anywhere. Instead of chasing huge numbers, check out the guide for building a bigger chest at home.
2. You develop a muscular imbalance
Whether you’re a beginner or not, focusing on one type of exercise is not a good idea for overall muscle development. A good workout program aims to target all major muscle groups for building a functional balance. Push Ups target the anterior part of your body. And you need to train your back, too. Even if you can’t see it easily in the mirror.
That’s why you should always aim to have the same amount of pushing and pulling. For more info, check out the best pulling exercises.
3. You overtrain your chest and triceps
If doing a 100 Push Ups is hard for you, then your muscles will need some recovery afterward. For maximum strength gains, it’s best to let a muscle group recover for at least 48 hours. If you keep tearing those muscle fibers you might only overtrain them, get bored and maybe even risk an injury.
If 100 Push Ups is not hard for you, then it will just be a short muscle endurance workout for you. It wouldn’t over train or even pump your muscles significantly. It would be a waste of time or a nice warm up.
4. You might see positive results (if you’re a beginner)
If you’re a total beginner at first your muscles would be really sore from all the pushing. In the second week, you would start feeling changes in your arms, chest and core muscles. You could gain some strength and see a nice increase in your upper body muscle tone.
But it wouldn’t be long before it all reaches a plateau.. and loses its purpose.
So if you want to keep you training as simple as possible, here’s what you should do instead:
1. Learn these 4 exercises that will activate your whole body
Push Ups, Pull Ups, Dips, and Squats to activate all major muscle groups. That way you can see best results in overall strength, fitness and even looks. But how much progress you see will depend on your nutrition. So don’t screw it up.
Get your free Madbarz App with bodyweight workouts for iOS and Android. Check out the workout plans for building muscle at home without equipment in the Madbarz Premium, nutrition guide included!
2. Focus on full body workouts
Want to keep your workouts simple? Pick 3-4 full body workouts and just do them regularly every week. Just keep adding more reps as you get stronger. Need ideas? Why not…
3. Use free Madbarz workouts you can do at home
Madbarz App has bodyweight workouts tailored to any goal. You can pick workouts based on workout type or the muscles that each workout activates. Get your free Madbarz App for iOS and Android.
4. Wait at least 48 h before you do the same workout
There are two reasons for this: you want to let your body recover, and you don’t want to adapt too soon. Ideally, you’d be hitting bigger muscle groups – Arms/Chest, Back, Legs and Core in separate days of the week, or doing different full body workouts 3 or more times per week.
Want a workout plan to start right away? Workout plans for building muscle at home without equipment are available in the Madbarz Premium.
Nick Bare documents his training progress and offers insights into the rigorous fitness challenges of Army life via his YouTube channel. In a video posted earlier this year, Bare explained how a ritual he adopted at the age of 18 has helped him develop the necessary discipline and drive to pursue his goals over the next decade. His secret: doing 100 pushups every single day.
“The reason I started doing them is because when I was growing up I would watch my dad, and he would do 100 pushups in the morning, in the kitchen. While we were all eating breakfast he’d just be on the kitchen floor knocking out 100 pushups shirtless,” he says. “Like, that was his thing he would do every morning, and he would still work out every single day. So I started doing that… He built this into his routine and it was a ritual for him.”
Bare adopted that same routine when he was in high school, and stuck to it all through college, which stood him in good stead when he joined the ROTC program and later the military, as the US Army Physical Fitness Test requires an individual to complete at least 39 pushups in a two minute period.
“It was my entry into my love and passion for fitness,” he says. “Obviously there have been days where I’ve missed… There have been days where I’ve been sick, tired, traveling, gone, just didn’t feel like it.” However, for the most part, he says he stuck to his daily routine. Cultivating this ritual in his own life helped him to build consistency, which led to him then starting to lift weights and challenge himself in different ways. And he believes anybody can benefit from taking on what he calls the “daily hundred.”
“When you start hitting the gym in the beginning you’re going to be sore, tired, fatigued,” he says, recalling how his arms and chest felt tender when he first started. “But after say a week, two weeks, three weeks, everything starts feeling better, your movements start syncing up.”
As for recovery, Bare says your body will adapt relatively quickly to the new stimulus—especially as there is no progression, and a pushup only consists of lifting your body weight. “You’re not overtaxing your central nervous system to a point where you can’t recover daily,” he says, adding that the more advanced his training has become, pushups are more of a supplement than a workout in themselves.
Whatever your body type, Bare recommends asking yourself the following questions to maximize your chances of nailing the daily hundred. “Are you eating enough? Is your nutrition on point? Are you sleeping enough? Are you providing the recovery tools for your body to recover?”
Philip Ellis Philip Ellis is a freelance writer and journalist from the United Kingdom covering pop culture, relationships and LGBTQ+ issues.
Many people have done 100 pushups a day for 30 days. That’s genuinely awesome! I did, too, and then I kept going. I wanted to know what would happen if I did 100 pushups every day for 60 days in a row.
More importantly, I wanted to do this challenge without the temporary and extreme before-and-after results that come with crash diets and unsustainable workout routines.
I’m just a normal dude who goes to the gym 3-4 times a week and eats reasonably well. These results are as typical and real for an Average-Joe as you might hope to find.
Without delay, here are the results you came to see:
Watch the results on this link to my YouTube video. The rest of this article contains much more information than the video, so be sure to finish reading after watching the whole video…
This is a chart I made on Excel to track my daily weight in kilograms (apologies to my fellow Americans) and the total number of pushups that I can complete on my 1st set of the day:
Two months of data. Weight at the top. Pushups at the bottom. Hard to read, I know.
Here are the results in chart form. This chart includes data Day 1 of the challenge, where I ended up on the last day of Month 1, and where I ended up on the last day of Month 2. It’s also easier to read and follow than the image above:
In case you were wondering about the isolated data from only the end of Month 1 through the end of Month 2, here it is:
The Elephant in the Room
OK, you caught me… this is actually 61 days of data! That’s how many days were in these two months. I took an artistic liberty in the title of this article and the accompanying YouTube video. Deal with it!
As you can see, my weight went down for the 1st month of the challenge, increased a bit, went back down again, then stayed pretty stable around 84 kgs. / 184.8 lbs. to finish the 2nd month. I have found a nice balance in the amount of food I need to eat every day to maintain my weight, still make strength and muscle size gains, and to feel totally satisfied. That’s nice.
So, by the end of the second month I could do 34 pushups in a row. I had doubled the number of pushups that I could do on the 1st set of the 1st day. That’s awesome! Imagine any investment where you could get a 100% return in just 2 months! That’s how I feel.
The number of pushups that I could do on the 1st set grew almost linearly until I reached Day 46, when I did 36 pushups in a row. At that point, I intentionally decided to be a little more prudent and safer with my pushups. I began to focus even more on form and less on cranking-out as many pushups in a row as possible irrespective of injury risk.
Strictly speaking, I did complete 36 pushups on two separate occasions, meaning I did have a strength increase of 111.8%, but I did not complete these 36 on the last day so it does not count.
I probably could have gone to total failure with non-optimal form every 1st set and been at 40 by now, but after speaking to experts like Dr. Daniel Jaffe and researching pushup form and safety more, I did not want to risk long-term injury and prematurely end my pushup challenges. I also wanted to get the best results possible.
A New Pushup Resource
I found yet another YouTube video by Jeff Cavaliere at ATHLEAN-X about pushup form. In this video he focuses on increasing the range of motion in the pushup and slowing down the tempo for optimal results.
This guy is a legend! Binge-watch all of his videos without feeling guilty.
Despite this, I openly admit that the number on the 1st set still matters to me and my ego. What can I say; it’s nice to see the numbers increasing every day.
However, now I usually stop at about 30 pushups on the 1st set even though I could do more if I sped things up. After the 1st set I do focus entirely on quality, form, tempo and rest. A typical pushup day for me looks something like this:
- 1-30: decent form, but still thinking about that number.
- 31-40: focus on quality with plenty of rest between sets.
- 41-50: focus on quality with plenty of rest between sets.
- 51-60: focus on quality with plenty of rest between sets.
- 61-70: focus on quality with plenty of rest between sets.
- 71-80: focus on quality with plenty of rest between sets.
- 81-90: focus on quality with plenty of rest between sets.
- 91-100: add another smiley face sticker to my calendar.
4 typical days, with 1 challenge day for myself to see how few sets I might need to finish all 100 pushups!
If you are interested in completing a 100 Pushup a Day for Challenge, I suggest reading these two articles first:
- Is It Safe to Do 100 Pushups Every Day (I Asked an Expert)
- Should You Do 100 Pushups Every Day?
They will give you some background information on how to do this challenge safely and effectively.
Step-by-step, from June 15, 2019 through August 14, 2019, this is what I did:
- I did 100 pushups a day, every day, for 61 days… period. End of story.
All joking aside, here are the most basic rules:
- Complete 100 pushups every day.
- Do the pushup variation that best suits your abilities and needs.
- Track your progress.
- Use proper form to avoid injury.
- Record yourself on video and compare to proper form videos on YouTube.
- Rest as much as you can between sets.
- Never go to total failure.
- Stretch as often as possible.
- Give yourself a reward after completing your 100 daily pushups. I put smiley face stickers on my calendar. Do not underestimate the power of rewards on habit formation.
I have written a much more detailed list of challenge rules in my Month 1 Results article. Be sure to read it for more information.
I am not a doctor, physical therapist, nor a personal trainer. I’m a pushup enthusiast and experimenter. There are risks associated with performing 100 pushups every day. If you are considering beginning a challenge like this, I encourage you to do so as safely as possible. Consult whoever you need to consult, do as much research as you feel that you need to do, and enjoy it!
Is it safe to do 100 pushups every day? Yes, it is. I asked and expert and did some independent research, and all the evidence says that you can safely perform 100 pushups every day if you want to. Our bodies adapt, and they will adapt to this challenge, too. There are risks, so read this article to find out more information before you begin.
Should you do 100 pushups every day? Not necessarily. Just because you can safely do 100 pushups every day, it does not mean that you necessarily should do 100 pushups every day. Rest is important for muscle growth and strength gains. Additionally, 100 pushups may not be an ideal number for you given your current fitness level. Read this article to find a more detailed answer to this question.
Will I continue to do 100 pushups every day? Yes, I will. I am thoroughly enjoying this daily physical challenge. I plan to perform 100 pushups every day for an entire year! It’s a bold challenge, I know, and I am very excited about it. The results after only 2 months are already very encouraging. I am excited to see what might happen after 10 more months of daily pushups. Make sure to check back every once in a while to see my progress here and on YouTube.
“Get big arms, a ripped chest, and cut abs—with the Perfect Pushup.” Two devices, which are essentially spinning handles atop a stationary coaster-shaped disc on the floor, work with the natural rotation of your arms and shoulders to “maximize results and minimize stress on your body.” As you descend through the pushup motion, your hands and arms rotate a full 90 degrees, “just like a punch.” All the energy of the pushup is “captured and transmitted” to “right where you want it: The muscles.”
Pushup competitions between several editors at the PM office.
Success. The Perfect Pushup enhances the benefits of regular pushups, and dropping $20 on it may motivate you to get up and go.
Too many traditional military-style pushups can eventually injure wrists and shoulders by preventing muscles from rotating as they contract, according to Perfect Pushup inventor and Navy SEAL veteran Alden Mills, whose platoon was the focus of a one-year study on injuries caused by physical training routines. Thousands of sit ups and pushups focused too narrowly on isolated muscle groups, said Mills. “We were creating muscle imbalances which led to weak joints—one day a guy would lean over to pick up an ammo can, and he’d blow out his back.”
Mills’ experience led him to develop the Perfect Pushup, which he says encourages a contracting muscle’s natural rotation, providing better results and a healthier workout, though some doctors warn that it’s not for everyone.
As soon as we got a sample, we rolled up our lab coat sleeves and began testing. Things quickly grew competitive. The technology editors took on the home improvement editors in an attempt to prove once and for all that wielding a Wii controller requires as much strength as swinging a hammer. The Perfect Pushup forces the user to do slower, more controlled pushups, though, so despite being red-faced and maxed-out, our numbers weren’t that impressive. But everyone agreed that compared to the standard pushup, the tool creates a more comprehensive exercise. By allowing the user to dip lower and rise higher with each repetition, the product expands the range of motion, increasing difficulty and causing a satisfying level of fatigue. Having the wrist straight and not bent at 90 degrees feels more stable, especially when placing the Perfect Pushups wider or narrower than the span of the user’s shoulders.
Senior technology editor Glenn Derene has used the Perfect Pushup diligently at home since Alden dropped off a sample of the new Mobile Unit last fall. Asked if he had noticed significant results, Derene said, “Can’t you tell?” The athletic Derene evaded an attempt to grope his pectorals, but instead offered up a bicep for inspection. It proved “swole.” Not the primary muscle group targeted by the Perfect Pushup, but still, this guy edits articles about computers. We were impressed.
If you could only do one exercise for the rest of you life, what would it be? If pushups jumped to mind, you chose very wisely: Pushups are one of the best total-body exercises you can do. Not only do they tone your chest, shoulders, and triceps—but also your entire core (I’m talking abs, back, and glutes!), plus internal stabilizer muscles like your pelvic floor, says Danielle Gray, certified personal trainer and creator of Train Like a Gymnast.
That is, as long as you’re nailing your form. “When you fully engage all these muscle groups in your body, pushups become incredibly effective,” says Gray. And while there’s nothing wrong with doing pushups on your knees, “pushups on your feet recruit more muscle groups at one time, and help you build max strength” says Gray.
Aside from full-body toning, pushups further prime your body for all kinds of other exercises—especially pulling and pushing moves (think: pullups or bench presses), along with any motions that require a solid core. (Read: every. single. exercise.) And that kind of functional strength applies to everyday life, too—like when you’re pushing a door open, for example. Regularly busting out pushups can also help you build better posture, says Gray. So yeah, they’re pretty great.
Still, I get it—they’re not the easiest move to master. That’s why Women’s Health teamed up with Gray to create an epic 30-day pushup challenge. Whether you want to take your pushup count from 10 to 20 or can’t do a single rep off your knees, this challenge is designed to help you sculpt muscle and feel strong from head to toe.
How To Do A Perfect Pushup
Before you dial up your pushup count, it’s important to make sure your form is impeccable. Keep a few tips and tricks in mind for the optimal pushup.
How to: Bring yourself into a high plank position, with your feet to a bit wider than hip-width apart. Your shoulders should be stacked over your wrists to avoid stress on your shoulders and wrist joints. Think about keeping your ribs in, core engaged, and bottom tucked under to maintain alignment and protect your lower back. As you lower yourself down, elbows should point 45 degrees away from your body, and your gaze should be just in front of your hands. Then push into your entire hand and press yourself back up, maintaining the same shape and alignment.
Your 30-Day Pushup Challenge
For the next 30 days, you’ll do the following exercises as noted, with a bonus challenge at the end of each week.
Before you kick things off, test out how many pushups you can do with proper form. (Use those notes above for reference.) Mark that down as your baseline. At the end of your training, check out how many more reps you can crank out. “After just a week, you’ll feel stronger and more capable,” says Gray.
Sweat with us! Join our Facebook group to receive daily reminders, non-stop motivation, and support from other women tackling this 30-day challenge. Plus, you can post your progress and challenge success. Women’s Health will be hosting other challenges to try, too!
Time to work your way up to badass pushups. The following exercises will help you train the muscles you need for the essential exercise, says Gray. “These movements will help your muscles gradually get stronger and minimize your risk for any injury.” Aim for 3-5 sets of 8-12 reps.
Seated Triceps Pushup
How to: Sit on ground with knees bent and toes on floor for balance. Place hands a couple inches behind butt, with fingers facing forward. Bend elbows and lower down until forearms touch the ground. Engage triceps and rise back to start. That’s one rep.
How to: Get into an extended arm plank position, with wrists under shoulders. Lift left leg up and bend knee so foot is pointing up. Slowly bend elbows and lower down a few inches as you open your hips and point left foot to right side. Repeat on right side. That’s one rep.
How to: Get into an upside-down “V” position, with feet flat, hands pressed to the ground, and butt in the air. Bend elbows and lower until head touches ground. Return to start. That’s one rep.
Hollow Body Rock
How to: Sit down with knees bent, and arms extended on either side of legs. Slowly rock back, rolling over each vertebrae, making sure lower back pushes into the floor. Once upper back reaches the ground, roll back to start. That’s one rep.
How to: Start in a high plank position, with shoulders stacked over your wrists. Keep core tight, and lower down to the bottom of pushup, with elbows at 45 degrees away from body. Hold here for a couple seconds, then return to start. That’s one rep.
Quad Set Drill
How to: Sit down on the ground, with legs opened into a wide “V” shape. Sit up straight, and place one hand on either side of right leg. Engage quads, and lift right leg a couple inches off the ground. Pause, then lower back to start. That’s one rep.
Plank Banded Tap
How to: Wrap a resistance band around wrists, and get into a high plank position. Maintaining a strong core, bring right hand a couple inches forward, touch the ground, then bring it back to start. Repeat on the left side. That’s one rep.
How to: Get into a high plank position, with shoulders stacked over wrists. (Put knees on the ground, if you prefer.) Lift right hand, and lower down onto right forearm. Then repeat on the other side. Reverse the movement and return to start. That’s one rep.
How to: Get on hands and knees, with shoulders stacked over wrists. Lift knees off the floor and hover them for a few seconds. Return to start. That’s one rep.
How to: Begin in a high plank position, then walk hands a couple inches forward. From here, bend elbows and lower down until forearms touch the ground. Pause, then press back up to start. That’s one rep.
This article originally appeared in the Jan/Feb 2019 issue of Women’s Health.
For more amazing beauty, fitness, and weight loss transformations, check out the rest of our Transformations Week collection.
Kristine Thomason Fitness & Wellness Editor Kristine Thomason is the fitness & wellness editor at Women’s Health, where she edits, writes, and helps oversee the food and fitness sections of the website and magazine.
There aren’t many exercises that engage every muscle in the body, burn significant calories and tone up the abs quickly. Fortunately, push-ups are one of those moves that provide major benefits without taking too much time to actually do. This all-in-one move strengthens the core, upper body and quads, and will leave you feeling like you got a killer, total-body workout in just a few minutes of action.
Here are five reasons to incorporate push-ups into your workout every day:
1. Build upper body strength.
By progressively adding reps to your push-up set each day, you’ll significantly improve your upper body strength without having to lift a ton of weight. Push-ups target the chest and shoulders, developing a strong, defined upper body.
2. Strengthen your core (without crunches!).
Event though push-ups are considered an upper body exercise, every muscle in the core is engaged during the move if performed correctly: the transverse abdominous and rectus abdominous are working hard to stabilize the spine. This helps tighten and tone the stomach without doing crunches. Push-ups are one of my favorite, fastest ways to get a defined stomach quickly.
3. Increase energy quickly.
When you’re feeling sluggish, drop down and do a set of push-ups for an instant energy boost. The move improves circulation, builds heat in the body and fires up the brain to work more efficiently. Even if the folks in the office look at you funny, I guarantee you’ll feel much more energized and ready to tackle any task after you perform those push-ups.
4. Increase bone mass.
Bone mass naturally declines with age, which can leave bones prone to fracture. It’s crucial to perform weight-bearing exercises to keep bones strong. Since push-ups strengthen major muscle groups as well as the wrists and elbows, your risk of injury will be reduced because you’re keeping these body parts strong.
5. Increase metabolic rate.
Since push-ups challenge multiple muscles at the same time, the heart has to work harder to pump blood and the breath quickens. This raises the metabolic rate in the body, helping to promote weight loss. This is a great combination with the strength benefits of the exercise to improve overall body composition.
A great way to build lean muscle, burn fat and improve overall fitness is to do one set of push-ups each day. Convinced? Here’s how to do it:
Start by doing as many push-ups as possible in a row. As soon as you feel like you need to rest, finish the set. Take this number and use it as a bench mark each day. For example, if you start and get eight push-ups in a row without resting, that’s the number you’ll work off every day after.
Each subsequent day, add two more push-ups even if you have to rest to reach the number. So if on the second day you get nine in a row without stopping, take a rest and then do one more to add two to your previous day’s total. One day three, you will progress to 12. This is a great way to build strength quickly.
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For many, the thought of performing a push up conjures memories of gym class. While these memories may or may not be the most pleasant, your gym teacher was actually doing your body and mind a favor – even if his whistle and constant yelling seemed like the opposite.
Perhaps one of the easiest exercise movements, the standard push up activates nearly every muscle in your body, which yields far more than toned muscles and increased endurance. If you’re not convinced about adopting a push up routine into your exercise program, or you simply wish to understand the power of this simple exercise, continue reading to uncover the real benefits of doing push ups.
1. Increase Functional Strength via Full Body Activation
As you lower your body to the floor and the familiar “burn” begins to encompass your muscles the last thing you’re thinking about is the number of muscles you’re using. However, this is one of the top benefits of pushups. As you engage in this exercise, literally every major muscle in your body is called upon to execute the movement.
Major muscle groups, such as your biceps, core muscles, triceps, anterior deltoids and lower body muscle groups are activated to support your body while stabilizing your movements. Classified a a compound exercise – meaning multiple muscle groups are called upon – you train the most important muscles throughout your body. Have you ever wondered by a standard bench press is so easy when compared to a standard push up? This is why.
2. Muscle Stretching for Health and Vitality
One of the most underrated benefits of doing push ups is the stretch it provides to your biceps and back muscles. As you lower yourself to the floor, your back muscles are effectively stretched, and as you push yourself to the starting position your biceps obtain a full stretch. This not only improves your flexibility, which helps prevent injuries, but a well-stretched muscle feature a solid and attractive appearance.
3. Enhance Your Cardiovascular System
As stated earlier, push ups are classified as a compound exercise as it calls upon multiple muscle groups. When you simultaneously engage large muscle groups, your heart must work harder to deliver oxygen-rich blood to muscle tissue. Ultimately, this activity results in an effective cardiovascular exercise, which supports heart health and promotes the reduction of stored body fat.
4. Increase Whole Body Muscle Definition – HGH Promotion
Throughout the movements of a push up, you recruit a wide array of primary and stabilizing muscles. The more muscle mass that’s utilized in a strength training exercise, the greater the production and release of a specialized hormone known as HGH, or human growth hormone.
As a young man or woman, your body pumped out large concentrations of this specialized hormone to support the natural growth of your entire body. However, as you age the natural release of HGH declines, which makes building muscle a challenging task for older adults.
By calling upon such a wide array of muscles, the production of HGH is triggered, which ultimately results in muscle hypertrophy – or muscle growth. To maximize push up benefits, you must incorporate this exercise into your regular strength training program.
5. Protect Your Shoulders from Injury
One of the most debilitating, and common, injuries for older individuals is a rotator cuff injury. While the severity of this injury is based upon a host of unique circumstances, protecting this delicate part of your body must become a priority.
The standard push up has been found to be among the most effective ways to safeguard your shoulder joints from injury; especially in older adults. Because push ups call upon stabilizing muscles, which surround the rotator cuff joint, this area of the body is strengthened and conditioned for dynamic movements.
By supporting the strength and health of primary and secondary shoulder muscles, the likelihood of debilitating injuries significantly lowers.
6. Improve Your Posture
Whether you sit at a computer all day or simply ignored the nagging recommendations from your mother or teachers, improper posture can destroy your health and comfort as you age. One of the most common reasons for a lack of proper posture is weak core muscles.
In order to properly hold your shoulders and back, your entire core must be strong enough to support its vertical positions. When push ups are properly executed, the muscles responsible for supporting posture are strengthened and fine-tuned. Moreover, as you regularly engage in push ups, your body will naturally lean toward proper posture. This is one of the most influential passive benefits of push ups.
7. Prevent Lower Back Injuries
There are few injuries as debilitating as a lower back injury. This essential part of your body supports practically every movement, so if it’s damaged or injured even the simplest of tasks can become excruciatingly painful. As mentioned earlier, pushups call upon your entire torso to stabilize its movements. By doing so, you strengthen this vulnerable part of the body.
By developing strength in this specific portion of your body, you cultivate muscles responsible for reducing lower back pressure, which is imperative to prevent and treat low back injuries.
8. Save Time While Cultivating a Strong Body
When surveys are conducted to determine why an individual does not exercise more the most common answer is a lack of time. We live increasingly busy lives, and while exercising is essential for a healthy body, it’s most commonly the first activity eliminated from a daily list of chores.
Although you may not have time for a traditional strength training or cardiovascular workout, if you have five minutes you can achieve a full-body workout with push ups. Want to add variation to this swift and potent exercise movement? Delve into the many different hand and feet placements to target muscles from different angles, which supports rapid strength and size development.
9. No Cost for a Full Body Workout
Although you may have a desire to join a world-class gym, their monthly dues may not fit in your tight budget. Thankfully, you don’t need an expensive gym membership – or even any equipment – to obtain an effective and thorough full body workout.
By engaging in push up exercises, you effectively fatigue major and minor muscle groups, which provide the same benefits as a traditional full body exercise performed at the gym on expensive and cumbersome equipment.
10. Increase Testosterone and Reduce Osteoporosis Development
As men and women age, the concentration of various hormones begin to dwindle. For men, the most prominent loss is the reduction of circulating testosterone. While preliminary evidence requires further investigation, several studies suggest the simple movements within a standard push up promotes testosterone production, which is essential for a healthy body in both men and women.
Moreover, weight bearing exercises, such as the standard push up, supports stronger, more dense bones. This increase in bone density may ward off debilitating skeletal system disorders, such as osteoporosis.
My hope here is to emancipate you from your uncertainty, however unfounded (yet reasonable) that uncertainty may be. You see, the fitness-instruction racket can be laden with complex and sometimes overly precise formulas for scheduling exercise so much so that it can leave people feeling unable to do even a push-up without first discussing it with the authorities.
But to answer your question about doing push-ups and crunches each and every day: Go for it. The only time you ever need to skip a day before you can do the same exercise is when the weight is so great that you have created the conditions for overload and muscular hypertrophy. The body needs 36 hours to recover from that sort of exertion. Lifting the weight any sooner wouldn’t hurt you but it also wouldn’t help you—it would likely only delay the benefit of the earlier workout.
If you possess a basic level of strength, however, a push-up doesn’t really fall into that category. Up until 20 or reps, a push-up is more of a muscle-toning than muscle-building exercise. And after 20 reps it becomes primarily a test of local muscle endurance (which may be one reason why the results of old-school push-up tests used by the military and the government tend to not correlate with overall fitness statistics).
Likewise, the general thinking on crunches and sit-ups is that one can do them every day of the week, not just because prisoners do so with such great outcomes, but because bodyweight core strengthening is more along the lines of flexibility training than strength trainingit simply requires less recovery. If you feel you need time to recover, then take a day off. Follow your …er …gut on that one.
Filed To: Strength and Power TrainingCore Lead Photo: Sam Owoyemi/Unsplash