How many push-ups should you do per day? That’s what the coaches say
With it being one of the hardest exercises out there, you probably don’t wake up wondering how many push-ups you have to do in a day. (Is the answer zero? No?) They’re tiring and require a lot of muscle recruitment, but you have to admit that push-ups are an effective way to build strength.
Classic push-up Body weight exercise This gives your entire upper body a good workout, he says Theresia Daniel, a NASM-certified personal trainer. that they Work your chest muscles — aka the front of your chest — and so is your Triceps And Anterior deltoid On your shoulders, you tell Bustle.
Because you have to Hold yourself in the plank position At the top of the movement, it also moves Target your heart And it challenges your stability. “You need to be in good control core muscles To keep you at bay,” says Daniel. As an added bonus, your says Some exerciseAlso, because it works to keep you stable.
Push-ups are also a good step to Improve your posture. “It engages your back muscles, and when done properly, you get this nice alignment from the crown of the head to the tailbone that lengthens your spine,” Whitney Berger, CPTFounder and Certified Personal Trainer White Feet.
the take up It may be a very basic move, but it’s one that can be done anytime you need a quick workout or don’t have any equipment, says fitness trainer. Luis Manzella Marchito. “They have a lot of advantages, they’re very versatile, and they’re good for all fitness levels,” she told Bustle. So how many push-ups should you do per day in order to reap the most benefits? Read on to find out what the trainers recommend. (I grabbed one to be the magic number.)
How many push-ups should be done per day
The number of push-ups you do per day will vary depending on your fitness level and goals. To focus on the right amount for you, start by discovering why you want to do them, says Daniel.
If you are a beginner and looking to improve upper body strength, Daniel advises doing as many push-ups as possible while maintaining good form – even if it’s just one. “Practice either every day or every other day,” she told Bustle. “when I was new to practiceIt is important not to overdo it. The key is to stay still and listen to your body.”
Once you can do a good push-up, Marchitto recommends slowly building up to 10 to 20 reps a day. This will strike a balance as your muscles would function without it Overtraining With them. If you get to a point where 20 push-ups feel like a breeze, then you can aim to do more.
For a real challenge, do 100 push-ups a day. “You don’t have to do them all at once,” says Daniel. (Phew.) “You can break it into 10 sets of 10 or four sets of 25. Doing rep challenges while focusing on form can be a fun way to work differently with Basic exercise. “
In general, the number of push-ups you do is just as important as how good you are at them. “It’s better to do fewer push-ups well than many push-ups poorly, especially if you’re a beginner,” says Daniel. “Every rep basically teaches your body how you want it to perform, so it’s best to get as many good reps as possible.”
Not only does poor form diminish the benefits of the movement by focusing on the wrong muscles, but it can also lead to injury. “If you’re experiencing pain—not muscle fatigue—while doing push-ups, you should record a video of yourself and see if there’s anything obvious that you’re doing wrong,” Daniel recommends.
How to do push-ups well
Here, Marchitto explains how to do push-ups with proper form.
Start on the floor in a four-legged position.
Place your hands next to your chest, slightly wider than shoulder width apart.
Extend your legs back behind you Knees and feet apart.
Look down the whole time to keep your neck neutral and your back straight.
Maintain a slight diagonal line between your ears, shoulders, hips and ankles.
Engage your heart and muscles.
Bend your elbows to lower your body in a straight line down to the floor.
– hovering above the ground.
Engage your shoulders to push into the ground.
Lift your body back in a straight line.
– If your form starts to fail, take a break.
How to get better at push-ups
If your goal is to get better at doing pushups, all you have to do is, well, more pushups. “If you really feel sore after doing 20 push-ups, do half that amount until you do.” Build more strengthDaniel says.
As you work on getting stronger, that’s totally okay Push-up modification by dropping your knees. “Some people too Use a raised surface instead of putting their hands on the floor, which makes it less difficult and more effective for people who can’t do a full pushup on the floor,” says Daniel. “Don’t be afraid to modify the exercise to suit your own needs.”
It is also important that Take breaks while training – So you don’t feel like you have to do push-ups every day. “The body needs time to recover and integrate the new movements you’re teaching it,” Daniel adds. “Recovery It may seem Take a day or two offExercise joint movement To make sure you’re able to work through your full range of motion, eat nutritious meals, and get enough sleep.” With time and practice, you’ll be on your way to becoming a bona fide master.
Calatayud, J. (2014). Muscle activation during push-ups with different suspension training systems. Journal of Sports Science and MedicineAnd 13(3), 502-510. https://doi.org/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126284/
Kim, S.; (2016). Effect of push-ups with different palmar widths on muscle activities. Journal of Physical Therapy ScienceAnd 28(2), 446-449. https://doi.org/10.1589/jpts.28.446
Theresia Daniela NASM-certified personal trainer
Luis Manzella MarchitoFitness coach
Whitney Berger, CPTCertified Personal Trainer, Founder White Feet