one of the simplestThe most common daily exercise routine that men do to increase their daily activity is to get out of bed every morning and do push-ups. This classic bodyweight workout has probably been one of the fitness staples for as long as you can remember. And that’s no surprise. The humble push-up is a classic upper-body exercise that activates multiple important muscle groups if performed correctly.
“I think push-ups are generally underrated,” he says. Kurt Ellis, CSCS, owner and coach of Beyond Numbers Performance. “This is an important bodyweight movement that we should all be able to do. If you look at basic human functions, push-ups are one of them.”
Eventually, you may find that you need to build up your push-up strength and see how many times you can do them forcefully in a row (hint: 30 day push up challenge help you achieve that goal). That urge can be a question of how many push-ups you should do, whether you’re incorporating this exercise into your upper-body workout or simply trying to incorporate more movement into your regular routine. should Do you do it every day? Is there a limit to the number of times I can perform it? Is it safe to increase the number of repetitions to the maximum?
Like the exercise itself, the answer is not as simple as it seems. Below, you’ll learn more about how many push-ups you can (and should) ideally do each day.
How many push-ups should you be able to do?
The answer ultimately depends on your goals and experience. However, “the big picture is that everyone should be able to do 20 to 25 push-ups in a row at some point,” he says. men’s health fitness director Ebenezer Samuel, CSCS It may not sound like a big deal, but it’s actually harder than people think, so don’t expect to do that many reps on your first try, he says. added. Don’t settle for anything less than perfect shape.
“A proper push-up is one where you can lower your chest all the way down to an inch off the ground, and then push all the way up, rather than just dropping down and rising a little.”
Another push-up mistake Ellis sees all the time is rushing through sloppy reps. This puts unnecessary stress on your joints and can lead to injury. Ellis is correcting this habit through training. “When I test people to accurately determine their upper body strength and push-up ability, I have them do push-ups within a strict tempo,” he says. It goes like this: 2 seconds down, pause for about 1 second, then push up. “This really challenged the push-ups themselves, so someone might do his 20 quick reps in much fewer reps at a slower tempo.”
Although this technique aims to prioritize quality over quantity, can Ultimately it will help anyone interested in improving their push-up abilities. Slowing down and focusing on proper form builds strength and functional muscles.
Patience and persistence are the name of the game. “Do as many push-ups as you can, and when you can’t do any more, take a five-second break,” suggests Samuel. “Over time, you’ll notice that you’ll be able to do push-ups more consistently and that you’ll need less rest.”
With all these factors in mind, if you really want to do it, Samuel says you should be able to do up to three sets of 20 to 25 push-ups a day. Sure, you might hear about players who double or even triple their reps, but their reps aren’t as effective as yours in the long run.
Benefits of push-ups
Push-ups are a training staple for many reasons. Very versatile with lots of variations, no equipment required so you can exercise anywhere, and this one activates all kinds of important muscle groups in one movement.
For the classic push-up, “If you look at the actual anatomy of the chest itself, you have the pectoral muscles as the primary propulsion force, and the deltoids and anterior deltoids are involved as well,” Ellis says. He added that the triceps play an important role. An important secondary muscle group that helps control movement. Plus, since push-ups are essentially moving planks, “if you can maintain a nice, strong, stiff core, it will help with the movement,” Ellis says. This means push-ups strengthen proper core engagement.
Furthermore, different Push-up variations Helps target specific areas of the body. For example, close-grip pushups (hands slightly narrower than shoulder width) can increase triceps recruitment beyond the standard variation.
Beyond the specific muscles push-ups target, Ellis says push-ups can also help with other strength-training goals. “I think of push-ups as a precursor to a loaded pressing movement,” he says, adding that if you can’t push your weight up before jumping into a loaded barbell or dumbbell bench press, Point out that it is not possible.
“I’ve seen strong athletes who can bench press 300 pounds but can’t do a few push-ups, and I don’t understand that,” he says. “So, in general terms, I think the ability for humans to manipulate and control their own body weight should be a great starting point, no matter where they are in their workout journey.”
how to do push ups
Proper form is essential if you want to improve strength and size by doing many reps of push-ups. Follow these tips to achieve perfect repeats:
- Start in a high plank position with your palms flat on the floor and stacked directly below your shoulders.
- Tighten your shoulders, glutes, and core to create tension throughout your entire body. The spine should be in a straight line and the spine should be neutral. Instead of looking up to do this, direct your gaze to the floor.
- Bend your elbows and lower to the floor, stopping until your chest is just above the ground. The elbow should be at a 45 degree angle to the torso.
- Push up off the floor until you reach the top position with your elbows fully extended.
Is it safe to do push-ups every day?
Technically speaking, it’s okay to do push-ups every day. However, there are some things to keep in mind if you want to practice safely and effectively.
First and foremost, you should never stop working out after just one rep. “You shouldn’t train push-ups in a vacuum every day,” says Samuel. “This is a trap that many people fall into: They think it’s a simple upper body exercise they can do every day, and then all of a sudden it starts to work.” Instead, they do it on purpose to avoid muscle or postural imbalances. Training is important. This means balancing push-ups with movements that target your back, and pulling movements (essentially the opposite of pushing movements).
Samuel suggests grabbing some weights (dumbbells, kettlebells, or a heavy backpack) and doing some form of rowing to pay attention to your back muscles. If you don’t have access to weights, try the following: T superman exercise.
For balanced programming, Ellis also recommends including push and pull variations on different planes of movement. This may include overhead he presses along with pull-ups and pull-ups. “Basically, you want to ideally target the musculature around your chest for balance,” he says.
And of course, to safely perform push-ups every day, it’s important to focus on form. In particular, Ellis says core stiffness and firmness are important. By doing so, you should avoid sagging, wobbly, or stretched hips in your midsection. “We want everything to work as one unit,” he says.
For beginners, to maintain proper form and stability, Ellis recommends starting with incline push-ups (with your hands on a high surface, such as a bench) and working your way up (well, down) to a standard push-up. It is recommended. You may have seen trainers in group fitness classes recommend kneeling as a scaling technique, but this approach should be avoided. Rather than shortening the lever, you should adjust the angle to work at the same level of core engagement.
As you gain strength, Ellis suggests changing the pace of your movements to challenge yourself further. “If you can control your tempo over a given period of time, it’s a great way to improve your frequency and form,” he says. To really take it to the next level, you can add resistance beyond just your body weight, such as by trying advanced push-up variations, adding resistance with a weighted vest, or placing a plate on your back.
When it comes to actual daily reps, Ellis recommends switching up. For example, if one day he does 75 reps, the next day he does only 20, then he goes back to 75, and so on. If you experience any soreness beyond typical muscle soreness after exercise, stop.
Ultimately, Ellis says, the total number of push-ups you do is determined by volume (how many you do each day) and intensity (whether you’re applying external resistance). However, if you don’t push yourself too hard, take time to recover, and maintain a balanced workout routine, your daily push-up routine will be key to a healthy fitness plan.
freelance reporter
Kristine Thomason is a writer and editor with nearly a decade of experience creating content for print and digital publications. She previously served as MindBodyGreen’s Health and Fitness Director and Women’s Health’s Fitness and Wellness Editor. Kristine’s work has appeared in Men’s Health, Travel + Leisure, Health, Refinery29, and more. She has a degree in Journalism from New York University and she is certified in Personal Her Training by the National Academy of Sports Medicine (NASM).
Men’s Health Senior Editor Brett Williams is a NASM-CPT certified trainer, former pro football player and technology reporter. His work can be found on Mashable, Thrillist, and other outlets.
