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How to Do Push-ups – Benefits, Variations, Useful Tips

Reps – 20 approach/day
5-6 min

Muscles Involved: Shoulders, Chest, Arms

Benefits of Push-ups


Push-up is the main exercise for the upper body. It helps to develop strength and endurance, build muscles, strengthens the joints. In addition to the workout of the upper body muscles this exercise coordinates their work with the muscles of the middle and lower parts of the body. Push-ups are one of the most effective and useful exercises to help you lift your breasts and tone your arms!

Different variations of push-ups engage different muscles, but absolutely all the types of this exercise develop the physical strength and muscle mass. Push-ups work dynamically on pectoral muscles and anterior deltoids, as well as all three triceps muscle.

In addition, if the body is properly positioned during the push-up, the muscles are involved not only in dynamic exercises but also in the isometric exercises. The muscles, that are engaged in isometric exercises are latissimus dorsi, chest muscles, back muscles, ab and waist muscles, hip muscles, gluteal muscles, quadriceps and tibialis anterior muscle. Even the feet and toes take part in isometric exercise! Push-ups, performed correctly, will make your upper body look healthy and toned.

How to Do Push-ups

  • The initial position of push-ups is plank, based on your hands and balls of your feet;
  • Bend your elbows, lowering the body to the parallel with the floor;
  • Return to the initial position, straightening your arms slowly, straining the body.

How many push-ups should I do per day?

Do as many push-ups as needed according to your workout plan. Women can do 5-50 push-ups a day – it depends on your body state and the possibilities. Men can do up to 100 push-ups per day, starting from small and reaching the desired quantity. It should be intensive enough – perform at least 20 standing leg raises by each leg in a set.


  • Avoid unnatural body positions. Find the position which is comfortable for you to perform push-ups;
  • Changing of the body position helps to concentrate the load on certain muscles during push-ups;
  • Keep your thighs and legs straight, and keep your core without bending at the waist;
  • Breathing shouldn’t be fast. Exhale as you raise and inhale when going down.

Push-ups Variations

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