Push-ups are undoubtedly the most classic and popular exercise for strengthening the trunk and upper body muscles. It is an equipment-free exercise, which means it can be performed anytime, anywhere
If you want to do a single workout to stay in shape, push-ups are the best choice, as this exercise targets all the important muscles of the body, such as the arms, chest, shoulders and abs. But you can’t just keep doing push-ups and wonder how many push-ups a day are enough?
What are the benefits of doing push-ups?
- Strengthens the upper body: Push-ups work the chest, back, shoulders and arms at the same time, which strengthens the major muscle groups of the upper body.
- Trunk strength and stabilization: Push-ups are not only good for strengthening upper body muscles, they also work the trunk.
- Muscular endurance: As strength increases, so does muscular endurance, which is the ability of muscles to work against resistance over time. Increased muscular endurance not only helps you perform more reps in the gym, but also makes it easier for you to perform everyday activities such as carrying heavy loads.
- Improved posture: One benefit of having a stronger upper body and core? Better posture. Stronger back and core muscles mean it’s easier to stand up straight, which can help you counteract some of those typical back pains like you might get from slouching at your desk all day.
- It’s versatile: Push-ups have many variations, making them the perfect exercise for people of all levels to try. Do push-ups on your knees or feet, or modify your hand placement to work different arm muscles; no matter your preference, there’s a push-up variation for you.
- No equipment necessary: You can do push-ups anywhere, anytime; all you need is your body weight.
How many push-ups should I do every day?
Everyone’s fitness level and ability are different, and the number of push-ups you should do per day also varies from person to person
For starters, it’s recommended that you incorporate push-ups into your workouts three to four times a week to give your body time to recover between training sessions
If you are new to fitness or push-ups in particular, it is advisable to start with five to ten repetitions per workout and build up from there. If you find it feasible, do two or three sets of 10 push-ups with a short rest between each set. Once you’re comfortable with that amount, you can gradually increase the reps until you reach a number that makes you feel challenged but without reaching your physical limit.
And don’t be shy about using modifications if you need them at first Can’t do a full push-up? Help yourself with your legs. The important thing is to do the exercise as this will help you gain strength and improve
Remember that doing push-ups does not always mean doing maximum effort. Just because you can do a certain number of push-ups in a day doesn’t mean you should. Allowing your body to recover from exercise is important to make sure your muscles stay healthy and strong, so prioritize that balance over trying to do as many push-ups as possible.
One sure sign you’re overdoing it? Soreness. While it’s normal to feel some soreness after a workout, feeling pain during or after your push-up session is a sign that you’re overloading or injuring your joints or muscles. If that’s the case, stop doing push-ups and consult your doctor to avoid further injury.
Working to the point of exhaustion is another sign that you’re doing too many repetitions. While you should push yourself a little to complete your sets, feeling like you need to faint afterwards could indicate that you’re overdoing it. Instead, it’s advisable to listen to your body: do enough push-ups to feel like you’re challenging yourself, not exhausting yourself.
How to do push-ups correctly
- Place your hands shoulder-width apart or slightly wider apart. If you draw a straight line from your chest/nipple down, it should be directly over your thumbnails. “Depending on your strength and experience, your hands should be at an angle that is comfortable for you. I prefer the middle finger to point straight out,” says Bullock.
- Place your feet shoulder-width apart or slightly wider.
- With your body in a straight line from the top of your head to your heels, squeeze your abdomen and glutes, then look a few inches in front of your toes to lengthen your neck.
- Begin to bend your elbows to an angle of 90 degrees or less. The elbows should be a few inches away from the body so that their shape looks like an arrow if you look up and down. Many people have flared elbows in a “T” shape.
- Pause, then push into the floor, continuing with the trunk and glutes to press into the plank position again.
Who shouldn’t do push-ups?
Anyone without injuries can attempt a push-up. If you have shoulder, chest or trunk injuries, consult a doctor or physical therapist first, but otherwise, there are variations and modifications you can make to make them easier or harder, as you need.