Pushups are one of the exercises which can help strengthen the upper body. Push ups help in toning multiple muscle groups such as the chest, shoulders, and triceps as well as the core.
However, figuring out “how many push-ups should I do a day” can be tricky. Well, you should do more push-ups than you did last time. For instance, if you did 13 push-ups in your first set, 11 in your second, and 9 in your third last time, you did a total of 33 push-ups, your next aim should be to do 34 push-ups or more.
This article will help you understand how many pushups you should perform according to your set objectives. But, let us first understand the benefits of pushups.
Benefits of Pushups
Before we move to how many push-ups a day you should do, let’s understand the why behind it. You may already know that push-ups allow you to initiate the growth of your chest, shoulders, and triceps easily, and without any special requirements. But there are more advantages of the push-up that you may have not thought about.
- Build Strength Like Bench Pressing: Research shows that push-ups, especially when done with bands, can build strength just as effectively as weighted bench presses. So, if all the benches are taken at the gym, push-ups are a great alternative.
- Measure Your Overall Fitness: Push-ups can give you a good idea of your overall fitness. The number of push-ups you can do in 30 seconds has been linked to better cardiovascular health over a decade. Plus, because push-ups use your body weight, the more you can do, the leaner you likely are.
- Boost Your Cardiovascular Fitness: Push-ups can also improve your heart health. When included in a high-volume cardio circuit with exercises like squats and chin-ups, they help strengthen your heart as well as your muscles.
Also Read: Home Gym Setup Guide: Equipment Essentials
What Do Push-Ups Do to The Body?
Push-ups are great for working your upper body, including your chest, back, shoulders, and arms. You can try different types of push-ups to target specific muscles. You should know this before thinking about how many push-ups per day you should do.
For example, regular push-ups with hands under your shoulders work your chest, while narrow push-ups with hands closer to your sides focus on your triceps. Regardless of the type, keeping your body in a straight line, like a plank, helps engage your core.
Push-ups also get your heart rate up. Using multiple muscle groups makes your heart work harder to pump blood, which can improve your cardiovascular health over time.
Good form is key for push-ups. Whether you’re on your knees or toes, make sure to lower your body until your elbows are at a 90-degree angle and then push back up while keeping your spine straight.
This prevents unnecessary stress on your joints and helps avoid injury. If you notice your form slipping, reduce the number of reps or adjust the push-up to avoid injury and get the full benefits.
Also Read: Top 10 Essential Sports Equipment for a Healthy Lifestyle
How Many Push-Ups Should You Do Per Day?
Now, you must be questioning to yourself “how many push-ups should I do a day?” Well, it depends on your goals and experience.
Push-ups are a good exercise for building strength, but it’s important not to overdo or underdo them. For beginners, especially those who are overweight, push-ups can be tough. If you can only do two push-ups at first, that’s okay—just keep practicing and gradually aim to do more.
There’s no maximum number of push-ups you can do in a day; some people do over 300. However, for most people, doing 50 to 100 push-ups a day is enough for a strong upper body, as long as you’re doing them correctly.
So, for a beginner, how many pushups a day is good? Well, start with 20 push-ups, but don’t stick to that number. To keep challenging your muscles and improving, try to increase the number over time. If you do the same 20 push-ups every day for three months, your muscles will get used to it and won’t grow as much. Ideally, aim to do 3 sets of 12 push-ups each day. This will help you build muscle strength effectively.
Also Read: Top 10 Essential Sports Equipment for a Healthy Lifestyle
How to Tell if You’re Overexerting Yourself?
Remember, doing push-ups isn’t just about pushing yourself to the limit. Even if you can do a lot in a day, that doesn’t always mean you should. Giving your body time to recover is important to keep your muscles healthy and strong. Focus on finding the right balance rather than trying to do as many push-ups as possible.
A key sign you’re doing too much is pain. While some soreness is normal after a workout, feeling pain during or after push-ups means you might be stressing your muscles or joints too much. If this happens, take a break from push-ups and see a doctor to prevent further injury.
If you find yourself feeling completely exhausted after your push-ups, it’s another sign you might be overdoing it. It’s important to challenge yourself, but not to the point where you feel like you can’t keep going. Listen to your body and adjust your push-up routine accordingly.
Now, you know that how many pushups per day is fine, it’s equally important to understand how to do push ups the right way.
Also Read: Easy Set Up a Home Gym – Checkout Essential Equipments
How to Do Push Ups the Right Way?
To get the most out of your push-ups, it’s crucial to keep your form right. This helps prevent injuries and ensures you’re working your muscles effectively.
Here’s how to do a basic push-up:
- Start in a plank position. Keep your arms straight, but make sure your elbows aren’t locked. Place your palms flat on the floor, with your wrists, elbows, and shoulders in a line.
- Tighten your core to keep your back from sagging. Your spine should stay straight from your neck to your hips.
- Bend your elbows to a 90° angle slowly and steadily.
- Return to the starting plank position by pushing yourself back up. As you get stronger, try holding the lowered position longer or getting your chest or chin closer to the floor before pushing up.
Is It Safe to Do Pushups Every Day?
Doing pushups every day can be technically safe for many people, but it depends on individual fitness levels and how each individual performs them.
For beginners, doing push ups daily might lead to overuse injuries or muscle strain, especially if proper form isn’t maintained.
It’s important to start gradually, perhaps doing pushups every other day, to give your muscles time to recover. Proper form is crucial to prevent strain on the shoulders, wrists, and lower back.
For more advanced exercisers, doing pushups every day can be part of a well-rounded fitness routine, provided you listen to your body and incorporate variety.
It’s important to balance pushups with other exercises to work different muscle groups and avoid overloading the same muscles daily.
Conclusion
Push-ups can be a good exercise and can help build strength in your upper body and core while improving endurance, and adding stability. You can fit them into any workout routine very easily. If you’re just starting, try doing up to three sets of 10 push-ups, about three or four times a week. Use modifications if needed to make them easier.
As you get stronger, increase the number of push-ups until you feel challenged but not overly tired. If you experience pain or discomfort beyond normal soreness, take a break to let your body recover.
