There are varieties of push ups that you can do on your workout program. All of them are performed in similar way with just little differences.
Some do knuckle push ups, some do one-hand push ups and others use equipment to keep their workouts enjoyable, challenging and fun.
If you are here to learn the benefits of push ups to the body, then you are in the right place! A daily push up routine can make your health better, not to mention its capacity to transform your overall physical definition.
Read on and learn how you can take advantages of this exercise routine, how it benefits your health, and if there are risks involved doing push ups every day.
What are the Benefits of a Daily Push Up Program?
You probably know that push ups are beneficial for improving upper body strength, which focuses on working your triceps, pectoral muscles and shoulders. And when done properly, it will help strengthen your lower back and core by pulling in the abdominal muscles.
And as I said above, there are tons of push up varieties that you can do at home to keep your exercise regimen fun and challenging at the same time. Of course, push ups can be done virtually anywhere since this workout doesn’t need special equipment.
The most noticeable changes from a regular push up workout, say at least 10 repetitions daily, is significant improvement in your upper body strength which is proven by clinical trials many times over (1).
So effective, thousands of “push up challenge” videos goes viral online. Pushing yourself to the limit by just doing the same workout every day seems unbelievable for achieving toned and slim physique.
But you’ll be surprised with the results if you start your own daily push up exercise program today.
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How Can this Exercise Transform Your Body?
There are other exercise programs that you can do to fasten the results you wanted from your workouts such as Hgh Intensity Interval Training. But this type of workout regimen requires more dedication, discipline and time to perform effectively.
With push ups, you can follow your own rules with just little amount of time and without the hassles of any gym equipment. You just need to know how to properly perform a push up to get better results.
While a rigorous push up program can get you ripped in a short period of time, following a mild push up program can help transform your physique overtime especially if done every day.
Here are the reasons how push ups can transform your body and some benefits that you can get along the way.
Feel Energized
Do you tend to feel groggy in the morning? Or you just feel fatigued all day long? If this sounds like you, then doing push ups first thing in the morning can eliminate all fatigue and help boosts energy.
How? Well, exercise increases heart rate, respiration rate, and core body temperature, which are all associated in energy production.
This particular study (2) showed the association between physical activity and a reduced risk of experiencing feelings of low energy and fatigue in active adults with sedentary peers.
Furthermore, regular exercise can help reduce the feeling of anxiety and stress which helps improve overall mood (3). Thus, doing at least 10 push ups a day can greatly help in setting a positive tone in your everyday life.
Definition Increase
As mentioned above, push up can improve your upper body strength, which also means you will see more definition in your body.
Yes, continue doing 10 push ups every day for at least a month and you’ll get more gains and significant body definition improvement.
Of course, the likelihood of seeing a more defined physique as a result of this classic exercise greatly depend from person to person, with variables such as current fitness level, body type, and body fat percentage.
What does this mean? Depending on your body, the difference you’ll see may range from none or barely there to a whole lot more (4).
Stronger Core
When it comes to this classic exercise regimen, most people immediately think of just arm and chest strengthening, which is completely true.
However, doing push ups in proper form can give your entire midsection a lot of benefits.
Unknown to most people, push up is actually a full-body integrated exercise program. Therefore, aside from improving your arms, chest and shoulders, this exercise is also remarkably beneficial in boosting core strength and stability.
According to this study, push ups deliver more muscle activation especially in the midsection (5).
Good for the Heart
If you are planning to do push up first as your initial exercise for strength improvement, then you are also giving your cardiovascular health a big boost as well.
Working on large muscle groups simultaneously causes the heart to work harder to pump more blood to muscle tissues. This is not rocket science, it is just simply common sense.
A 2019 study involving over a thousand active male volunteers to assess the association between fitness and cardiovascular disease risk, showed that those individuals who do more push ups have lower risk of heart disease (6).
How to Do a Push Up?
Almost all people can do this classic exercise anywhere and anytime. I mean, it is very simple to do right? Well, no! You need to do push ups properly to get benefits from it.
When performing a push up, you need to keep your back straight and your core engaged. Your butt should be down and not lifted. Last, your body should form a straight line and never arch your back or let your body sag before, during and after exercise.
To perform a classic push up exercise, do the following steps:
- Kneel on the floor and bring your feet together behind you.
- Bend forward to a position yourself in a high flank (push up position)
- Palms flat on the floor, hands shoulder-width apart and your fingers facing forward.
- Shoulders should be positioned over your hands.
- Your feet should be together behind you and your back must be flat (Keep your abs pulled in).
- Slowly lower your body toward the floor and maintain a straight back.
- Stop when you reach 3 inches above the ground, do not let your chest or chin touch the ground.
- Press upward with your arms until they are fully extended and your back in the plank position (push up position).
- Repeat the exercise for at least 10 repetitions as an initial daily workout program.
Remember, the form is crucially important in an exercise especially push ups. So if your arms are tired and your form starts getting wonk a few push ups in, then don’t hesitate to drop on your knees to protect your shoulders.
On some days, doing at least five push ups can feel impossible to many. But still, over time, you would be off your knees for the entire set. So with practice, this exercise will get even more easier.
Push Up Health Risks
Like many other type of exercises, push ups can also give some health risks. But you can reduce the chances of injury if done the right way.
First, excessive amount of push ups every day can give a toll on your muscle fibers. As you know, your body need time to repair those fibers to prevent muscle soreness and fatigue.
So you better plan your push up program before you plunge into this exercise routine in a daily basis. As I said above, you’ll get more benefits from push ups if you do it properly and in a timely manner. Remember, this isn’t a marathon and time is the key!
I suggest that you integrate this exercise into your normal workout routine. This means about three times per week to allow adequate time for recovery.
Also, if you have carpal tunnel syndrome or any wrist-related injuries, push up isn’t the best option of for you.
Conclusion
Did I just urged you to do your own push up challenge? If yes, then you are not going to regret it! Doing 10 push ups every day will greatly benefit your overall health, especially if you want to gain more muscles or you just want to lose some pounds!
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References:
Low-Load Bench Press and Push-Up Induce Similar Muscle Hypertrophy and Strength Gain
by: Naoki Kikuchi, and Koichi Nakazato
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5812864/
Physical Activity and Feelings of Energy and Fatigue: Epidemoilogical Evidence
by: Timothy W Puetz
https://pubmed.ncbi.nlm.nih.gov/16937952/
Exercise in the Treatment of Clinical Anxiety in General Practice – A Systematic Review and Meta-Analysis
by: Elizabeth Aylett, Nicola Small, and Peter Bower
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048763/
Effect of the Push-Up Exercise at Different Palmar Width on Muscle Activities
by: You-Sin Kim, Do-Yeon Kim, and Min-Seong Ha
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4792988/
Muscle Activation During Push-Ups with Different Suspension Training Systems
by: Joaquin Calatayud, Sebastien Borreani, Juan C Colado, Fernando F Martin, Michael E Rogers, David G Behm, and Lars L Andersen
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126284/
Association Between Push-Up Exercise Capacity and Future Cardiovascular Events Among Active Adult Men
by: Justin Yang, Costas A Christophi, Ansrea Farioli, Dorothee M Baur, Steven Moffatt, Terrell W Zollinger, and Stefanos N Kales
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6484614/
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