Push-ups are an equipment-free resistance exercise that can help you build muscle strength. And they’re not just for serious gym-goers. Whether you do traditional push-ups or a modified version, you’ll enjoy research-proven health benefits.
Read on to find out what makes the push-up a timeless fitness staple.
6 benefits of doing push-ups
From better posture to stronger bones, there are many research-backed benefits to doing push-ups. Here are seven reasons to consider adding this foundational exercise to your routine.
1. Push-ups target multiple muscle groups:
It’s easy to think that push-ups are only good for your chest and arms. But the compound exercise involves multiple muscle groups at the same time. When done correctly, pushups work:
- Chest (pectorals)
- Shoulders (deltoids)
- Arms (triceps and biceps)
- Back (latissimus dorsi and erector spinae)
- Stomach (abs)
- Hips (buttocks)
2. Push-ups increase upper body strength:
Push-ups are a great way to strengthen and tone your upper body muscles. This includes your chest, triceps, and shoulders. You rely on these muscles for many activities, from picking up objects to pushing a shopping cart. Increased upper body strength can improve your functional fitness, making it easier to carry out daily activities. And it might even improve your athletic performance.
3. Push-ups are good for your core:
Your core should stay engaged during a push-up to keep your core stable and help you maintain proper form. This means that push-ups, which include a plank, can also serve as a core-strengthening exercise. Research shows that advanced push-ups performed on unstable surfaces like an exercise ball are particularly effective at stabilizing the core.
4. Push-ups can improve your posture:
That core stability can be good for your posture. By strengthening your back, shoulders and abs, push-ups can help you improve your posture. This is good news because poor posture can cause back pain, headaches, and difficulty breathing. It may also be linked to a low energy level and muscle fatigue, which can limit exercise performance.
5. Push-ups improve heart health:
Heart disease is the leading cause of death for adults in the United States. But regular exercise, including aerobics and strength training, reduces the risk. So perfecting the push-up could also be good for your heart.
A study highlights a link between the ability to do push-ups and heart health. Men who could do 40 push-ups had a significantly lower risk of heart problems over the next 10 years than those who could only do 10 or fewer. This is not surprising, since strength training promotes heart health.
6. Push-ups are versatile and convenient:
Many people associate strength training with weight lifting. But there’s more than one way to build muscle. Push-ups are a form of calisthenics, a strength training method that uses your body weight for resistance. This makes them a convenient, equipment-free exercise you can do anywhere. You can adjust the versatile movement to make it more or less challenging based on your fitness level.
How do you do a push-up?
They might seem simple, but push-ups can be challenging. Taking your time and focusing on each step can help you master this strength-training movement. Here’s how to do a traditional push-up:
Start in an all-fours tabletop position with your hands slightly wider than shoulder-width apart.
Bring both legs back so that your hands and toes are the only things touching the floor. In this plank position, your feet should be hip-width apart.
Engage your core by drawing your belly button toward your spine. A tight core will help keep your body in a straight line from head to toe.
Slowly bend your elbows to 90 degrees and lower yourself towards the floor. Remember to keep your core engaged and your back straight.
Push yourself into a plank position by pressing with your hands.
Repeat from 10 to 15 times.
Tips for proper push-up form:
As with any exercise, proper push-up form is critical. It can help you reap health benefits and avoid injuries. Consider these tips as you practice push-ups:
Keep your core engaged during each push-up: This will prevent your back from arching and your hips from sagging.
Keep your head, neck and shoulders aligned with your spine. Your gaze should be on the floor, a few feet in front of you. Or you can look straight down while doing push-ups. If you can see the ceiling or your feet, your head is too high or too low.
Keep your hands under your shoulders: Your hands are slightly wider than hip-width apart during a push-up. But they should still be aligned with the shoulders. Placing them too far forward puts extra pressure on the shoulders.
Keep breathing: It’s tempting to hold your breath or breathe sporadically while performing challenging exercises. But it’s important to keep breathing to fuel your workouts. During each push-up, inhale as you lower and exhale as you push up.
What are some suggested push-up modifications?
Don’t worry if you can’t do traditional push-ups. Push-up modifications can help you perfect your form. And you’ll still get the benefits. Here are some options:
Push-ups on the wall:
Stand facing a wall with your arms straight and 3 to 4 inches wider than your shoulders. Place your hands on the wall at shoulder height.
With your body at a 45-degree angle, bend your elbows and lower yourself toward the wall. Push back against the wall until your elbows are straight.
Repeat 10 to 15 times.
Diagonal push-up:
This modification uses a hip-level surface, such as a kitchen counter. Make sure you use something stable. Avoid using tables or chairs.
Stand at the kitchen counter and place your hands slightly wider than shoulder width.
Bring your feet back until you reach a 45-degree angle. You should feel some of your body weight in your arms.
Lower your body towards the counter. Keep your core engaged and your head aligned with your spine as you push up.
Repeat 10 to 15 times.
Half push-up:
Start on all fours, using an exercise mat for comfort.
Extend your hands until they are right in front of your shoulders. Your hands should be about 3-4 inches wider than your shoulders and your knees should remain on the floor.
Lower your hips and engage your core to create a straight line from your head to your knees.
Lower yourself toward the floor until your elbows form a 90-degree angle. Exhale and push back.
Repeat 10 to 15 times.
Is it okay to do push-ups every day?
The most popular fitness challenges encourage doing push-ups every day. But making time for rest and recovery is essential to a well-rounded fitness routine. The goal is to test yourself without overdoing it. Otherwise, you risk injury or overexertion, a common training mistake.
Research suggests that a rest period of 48 to 72 hours is adequate for resistance training recovery. So it may be better to do push-ups every 2 or 3 days instead of every day. On rest days, you can practice active recovery with low-impact walking or swimming. Just make sure you listen to your body and give yourself a break when needed.
The bottom line:
There are many reasons to add push-ups to your fitness program. You can do the exercise without equipment anywhere and enjoy benefits such as stronger muscles and better posture. And the modifications make push-ups accessible to many, from beginners to experts.