How many push ups a day?
If there’s one exercise everyone’s heard about, it’s the classic push-up. This is incorporated in all kinds of exercise programs, including those used by top athletes and the military. The best part is, you can literally do a push-up anywhere, no extra equipment needed.
So you’re probably wondering, what muscles do push ups work? Good question. Push ups work your arms, your chest, shoulders, and abs. That’s pretty good for such a simple move!
But you should bare in mind one thing: Push-ups are not as easy as they look. This full upper-body move takes good technique to be completely mastered.
How many pushups should you do a day?
There is no exact answer to how many push-ups you should do a day. It doesn’t matter whether you do 5 or 20, the important thing is to maintain the right posture and set yourself a goal. For example, you could commit to doing push ups 5 times a week. This will keep you motivated and get some structure to your exercise regime.
Instead of focusing on the number of push-ups you do a day, think about the type of push-ups you do. If you are a beginner, aim for around ten incline push-ups daily. For those at intermediate level, (that is people who exercise regularly) try ten regular push-ups; those at advanced level (athletes and those training at this level) can make push-ups harder by doing ten slowed-down push-ups, pausing at the bottom between reps.
You can also follow a “pushup challenge“ where you gradually increase the number of pushups each week. You can work up to doing 100 reps in two months.
Types of pushup
Most people see the word, “pushup,” and immediately think of conventional kind of pushup. Even though the traditional version is really effective, there are so many other types of pushups that you can do. By switching things up a bit, you can focus in and train different parts of your body. So give these other versions of push-ups a try and see how they fit into your fitness routine.
The traditional pushup is undoubtedly the one that comes to mind when you hear the word “push-up”. This is the real McCoy and is great for those who are just beginning to get into push-ups. Done right, the standard push-up will be your friend for life.
- Lie flat on your stomach.
- Place your hands flat on the floor at shoulder height a little wider than your shoulder.
- Keep the body upright.
- Raise the body by stretching your shoulders, keeping the body upright at all times. Avoid the tendency to bend the body backwards.
- The body should only be supported on the hands and toes and be upright all the time.
- Do other pushups by raising and lowering the body only by bending and stretching the arms.
- Do not lie on the floor between the pushups. From the first to the last push-up, only the hands and toes should be in contact with the floor.
Wide grip pushups
If you would like to engage more of your front chest and shoulders, then try a wide grip. It’s Just like a traditional pushup, but your hands are wider apart. This means that as you descend to the ground, the elbows should bend further.
Wide-grip push-ups take some of the pressure off your triceps; a 2016 study published in the Journal of Physical Therapy Science reported that wide-grip push-ups targeted the chest and tricep muscles more than traditional push-ups. Instead, they enlist the biceps, anterior serratus (muscles on the sides of your ribs), and latissimus dorsi (back muscles extending from your armpit to your spine).
The further apart your hands are, the more you can work on your chest. This makes the wide grip push up great for focusing and enhancing pectoral strength.
- Make sure your shoulders, spine, and hips are kept in a straight line.
- Keep your back straight and lengthen your spine .
- Ensure that your hips don’t fall down or point upwards.
- Look at a spot in front of you on the floor while keeping your neck balanced.
- Engage your core and gluteal muscles when you do the exercise.
To do a proper push-up the back needs to be straight, this should be maintained as you lower yourself onto the floor. Without good form, doing push-ups is a waste of time. So if you have just pumped out 50 push-ups with an arched back and hunched shoulders, you won’t get the results you’re looking for. Along with that, bad form increases the chances of injury.
However, once you have the right push up form, it’s good to know if you are doing enough push ups to make a difference.
Incline pushups are a perfect way to start a pushup regimen, particularly if you’re having trouble doing the standard pushup. The exercise still target the major muscles of the chest, but puts far less pressure on your elbows and substantially decrease the amount of body weight you lift.
Incline pushups may be done anywhere. All you need is a stable surface, like a table, a desk or a wall. This is ideal for beginners, for those doing upper body and shoulder rehabilitation, and for elderly people that have to build upper body strength to increase the quality of their life.
To do the basic incline pushup you will need a table, bench, or another solid surface at around 3 feet high. Here’s how to do this type of pushup correctly:
- Stand in front of the table or wall
- Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight.
- Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.
- Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.
- Keep going with slow, steady repetitions.
Diamond (triangular pushups)
Diamond or triangle pushup is another type of pushup you can try. A few diamond push up benefits are things like, a stronger chest, triceps and stronger deltoids.
Despite it’s many advantages, this variant of pushup is often overlooked. But as you can see the diamond push up is an exercise well worth mastering.
- Start in a plank position, placing your hands close together but bent inward at a 45 degree angle. Done correctly, your index fingers and thumbs should touch to create a triangle (or a diamond).
- Hold your elbows close to your body and bend so they lower your chest to the triangle.
- Reverse the motion at the original position for a single repetition.
- Keep the triangle under your chest at all time.
Hand release push up
One definite way to step up your push-up game is to try the hand-release push-up. This type of of push up focuses in on a lot of the same muscles used in the standard pushup— the chest, the shoulders, the core. However, it will work them even harder as every stage is broken down by the exercise.
Furthermore: beginning every rep from the ground raises the range of motion and decreases momentum. This enhances the challenge and pushes you to produce more strength to get back to the high plank at the end of each rep.
Check out the video below.
Feet elevated push ups
There are two amazing benefits to this variation of push ups First, it’s slightly more difficult than a regular pushup, which allows you to pack more muscle in your chest, shoulders, and triceps. Second, study shows that feet elevated pushups promote more activation in the serratus anterior than normal Push-Ups. Strong, good serratus anterior muscles is essential to the health of the shoulder.
Also, many sportsmen and women who encounter shoulder pain during other push-ups can do pain-free push-ups on their feet.
- You will need a bench, step or box for this pushup.
- Put your body in a pushup position with feet on an elevated surface
- Tigten your core while squeezing your glutes.
- Your form should be a straight line from heels to your head.
- Without allowing your hips to droop, your body should be lowered until your chest almost touches the floor. Count to 2 and push yourself back up.