Push-ups have been considered a favorite exercise for a lot of people Why? Probably you have heard about it a zillion times, seen it in all kinds of workout videos, or even tried to squeeze out a few while in a workout at the gym. But are really the facts about push-ups that everyone seems to love?
So hop on a comfy couch, as we are slowly going to build a case of push-ups. From muscles working to get the most out of each rep to all the benefits they bring to you-we are covering all. Chances are, one day you’ll be doing push-ups in your sleep (okay, not actually, but you’ll be a wizard at them)!
So, What Are Push-Ups?
A push-up is a traditional bodyweight exercise for pushing oneself up from the floor and down again with the arms and the chest muscles. Just that. However, I will tell you, the feeling of simplicity is seriously deceiving—this move is damn hard and incredibly effective for building strength.
You can do them just about anywhere: seated on the floor, inclined against a step, or even propped against a wall. Covalent bonding working so many muscles: chest, arms, shoulders, abs, and with correctly executed push-ups-oh yes, even your legs.
But this is not all that comes into play. So much to unpack.
Muscles That Push-Ups Work?
One of the main reasons why this exercise is so rewarding. As you may imagine, push-ups are thought to work the arms. But that’s not all it does.
Here are the important muscles that come into play during push-ups:
- Pectoralis Major (Chest) – Your chest muscles serve as the main movers in pushing your body up.
- Triceps Brachii (Arms) – The triceps assist in pushing as the arms straighten.
- Deltoids (Shoulders) – These muscle shoulder stabilization is provided during your descent and ascent.
- Core Muscles (Abs) – The abs engage to prevent the body from sagging during the movement, allowing you to maintain that straight line from head to toe.
- Serratus Anterior (Under your armpits) – These muscles are responsible for moving the shoulder blades as you push up.
The more you practice push-ups, the more you become effective at turning on these muscles. But there are also different push-up variations that further activate the muscle involved.
Benefits of Push-Ups
Push-ups help you become stronger, but they come with plenty of bonuses. Let us break them down:
Full-Body Strength
Push-ups are a compound exercise, meaning they go together with sure muscle groups. They work upper body and core muscle, so you are working your way throughout the body.
This Builds Upper Body Strength
Push-ups are a tough workout for all the chest at the arm. They will wind up strengthening the chest, triceps, and shoulders. This strength comes in handy with respect to all the moments we need in life and some sports or activities that you will be interested in.
Improve Core Stability
If you performed a push-up, you would have noticed how abs are activated much during this exercise. They do, because during the move up and down, they help keep the body in a straight line. The more you train your core, the more stable, and strong it becomes. This is useful for almost every athletic movement.
No Equipment Needed
One of the best things about push-ups? You don’t need any odd pieces of equipment. You can do ’em anywhere-in your den, in the park, or even at work (just don’t say anything to your boss). They are the trims of convenience in exercise form.
Burn Calories
One way push-ups can increase your metabolism and calorie expenditure is because you’re using several muscles at the same time. Push-ups may not be as efficient as running in burning calories, but they definitely contribute to overall fat loss.
Increased Flexibility
It stretches the chest and shoulders while lowering you towards the ground while doing push-ups. This can eventually lead to an increase in the range of motion.
How to Do a Push-Up Correctly
Okay, you’re all set to pump out some push-ups, but are you doing them right? Here is the basic form you need to follow:
- Start in a plank position: hands should be placed directly under your shoulders, hip-width apart on feet.
- Lower your body down: bend your elbows and allow for 45-degree bend, keeping body straight from head to heels.
- Push yourself back up: press through palms, straightening arms, body goes back into starting position.
Common Mistakes to Avoid when Performing Push Ups
- Sagging lower back – weakens your core and could pose risk of injury.
- Flared elbows – keep elbows at 45-degree angle to protect shoulders.
- Not going low enough – maximum muscle engagement into the ground almost touching the ground.
Push-Up Variations You Must Try
If you’re not getting enough out of doing push-ups the regular way, or you’re just looking to add variety into your routine, then here are some push-up variations to consider:
Wall Push-Ups
This is excellent for beginners or persons that are strengthening the muscles. You do it by leaning against a wall, placing your hands higher than your waist, and then pushing your body away. It’s much easier than floor push-ups, but still a good workout.
Incline Push-Ups
You need to place your hands on something elevated, like a bench or a step up, for this exercise. It makes it slightly easier when doing it than the normal push-up; however, really targets the chest muscles in a different way.
Decline Push-Ups
A little bit harder and requires your feet to be elevated, making it a tougher push-up variant focusing more on your upper chest and shoulders.
Diamond Push-Ups
By putting your hands together under the chest in a diamond shape you will be using your triceps and inner chest more intensely. They are tougher but they are great for giving those arms definition.
Clapping Push-Ups
Clap when pushing up. That is the signature action of clapping push-ups. It sends your whole body flying with regards to explosiveness and upper-body power. As you push up, you explode off the ground, clap, and land back into position.
How Many Push-Ups Should You Do a Day?
Well, it’s been a long question about how many push-ups one should do. Actually, the answer to this question depends on your level of fitness and your aims.
- Beginners – If you are very new to push ups, start with 5-10 and work on form. Increase those numbers as you get more robust.
- Intermediate – Push for 20-30 in one session when comfortable doing push-ups.
- Advanced – Well, some professionals can be doing sets of at least 50-100 push-ups or even more. But remember, quality is better than quantity.
It is not about doing them in numbers; they should at least be performed rightside through increasing the difficulty over time.
FAQs About Push-Ups
What is the best push-up variation?
That completely depends on your fitness level and goals; beginners would usually want to do wall or inclined push-ups; those who would like to build more muscles could try decline or diamond push-ups, for instance.
Can push-ups help lose weight?
They burn calories and build muscle, both of which assist fat loss, but doing just push-ups alone will never help you lose weight. In fact, they work much better when combined with healthy eating habits and any cardiovascular exercise.
Why does my wrist hurt when doing push-ups?
Any wrist pain while pushing can be attributed to improper form, weakness in wrist muscles, or an excessive weight hold in the hands. Ensure you change the hand position while doing push-ups or use push-up bars.
How long does it take to see results from doing push-ups?
As long as you can keep doing push-ups consistently, you may start seeing results in a couple of weeks; in terms of the visible increase in your muscles, it may take a few months of continuous training.
Conclusion: Push-Ups Are for Everyone
Push-ups are a simple exercise and are used as a total-body strength builder, stability enhancer, and metabolism for everyone from novices learning the correct push-up to seasoned athletes performing 100 at a time. Next time you need a good fast workout anywhere, use them as your best friend instead of looking for excuses why you can’t do something!