Keep in mind that this study focused solely on male firefighters a pretty niche population and that the results don't mean that pushups are your surefire ticket to good ticker health. But the results do suggest that your pushup abilities might predict your risk of developing cardiovascular problems.
Pushups do more than build muscles and challenge your heart. Because they are a weight-bearing move, pushups can also promote good bone health— weight-bearing exercises can help build strong bones and slow bone loss, according to the National Institutes Of Health.
Thanks to today's tech-tethered world, many of us spend our days with hunched shoulders and a rounded spine, hallmarks of poor posture. Pushups, if done correctly, can help counteract this by teaching our bodies good positioning, says Zetlin.
A proper pushup, he explains, involves engaging the scapula and rhomboids two mid-back muscles that are typically underworked without relying as much on the muscles on top of your shoulders and neck which many of us typically overuse in day-to-day life anyway, especially when we're stressed.
Good posture also comes from quality core strength and stability, and as mentioned, pushups can definitely help with that. There's no one magic number of pushups that will give you the benefits mentioned above.
Instead, simply try challenging yourself. Zetlin suggests starting with eight reps, and then adjusting that number depending on how difficult the set feels. The goal, he says, is for the last two reps to feel challenging enough that you're struggling to complete them, though not too challenging that you aren't able to keep good form more on that below. In terms of frequency, Zetlin suggests doing pushups one to three times a week. Though daily pushup challenges are popular, both he and Mansour aren't big fans of doing pushups every day as that frequency likely won't give your body the time it needs to properly rest and recover.
Mansour suggests simply listening to your body to determine how often to do pushups—if yesterday's set left you feeling sore, wait until that fatigue subsides before you get back at it. You can tackle pushups before a cardio workout or do them after weight lifting, says Zetlin. Or you can bust out sets of pushups as their own mini workout. Tip: If you're new to pushups, try to perform them next to a mirror, says Mansour, or record yourself on your phone, adds Zetlin. That way you can monitor your form and make sure you're properly aligned.
Pushups are a challenging move, and it's totally OK if you're not yet able to do them as described above. A popular regression is to simply drop to your knees and perform pushups from there. Mansour says this modification significantly reduces the strength demands on your body while still engaging the same muscles.
Zetlin, however, isn't a fan of pushups on your knees as he says it can stress the lower back, increase your likelihood of rounding your spine, and reduce the core challenge.
As an alternative, he suggests simply holding the pushup starting position aka a high plank for 20 to 30 seconds at a time, keeping your heels together for added core challenge. Or, if you have limited mobility, joint issues, or otherwise aren't ready for a high plank, you could try standing pushups performed against the wall, he adds.
On the flip side, if you want to up the ante, there are many types of pushups that are more difficult. One suggestion: Place your toes atop an approximately inch bench or a box so that your feet are higher than your hips, suggests Mansour. By performing pushups at this diagonal angle, you'll increase the strength demands on your upper body and core. As you progress with your pushups, know that you'll likely plateau at some point. If that happens, don't get discouraged, says Zetlin.
Here's how to do that: Say, for instance, you've worked your way up to 30 consecutive pushups, and no matter how hard you try, you can't seem to make it to The next time you get to 30 pushups, lower yourself down and simply hold your form at the bottom of the movement for as long as possible without worrying about pushing yourself back up. This will help you build stability in your muscles and challenge your body in a new way so that you'll ultimately be able to break through to the next level.
If you're recovering from a major injury, talk to a physical therapist first before attempting pushups, says Zetlin. And if you have joint issues around the wrists, elbows, or shoulders, start with the modifications described above, says Mansour.
Also, if doing pushups causes any sharp pain, or if you hear a popping sound that's accompanied by pain, stop immediately, she advises. When performed with proper form, pushups are a great way to strengthen your upper body and stabilize your core. They can also provide a solid cardio challenge, promote good posture, and support healthy bones density.
But if you can't yet do a proper pushup, don't stress. There are several simple ways you can build up your strength—no middle school gym class or tear-inducing bootcamp workouts required.
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You are now subscribed Be on the lookout for a welcome email in your inbox! At the top of each rep during T push-ups, you rotate your body into a side plank, lifting your free hand toward the ceiling. You might have also heard diamond push-ups referred to as triceps push-ups. To make it harder or easier, experiment with different surface heights or even your tempo. Then focus on explosive strength as you push your body up so that your hands lift a couple inches off the ground between reps. You already know that push-ups are a simple, barrier-free way to start building your chest, shoulders, and triceps.
But there are other benefits of push-ups you might not have considered. Participants in one study gained as much strength doing banded push-ups as others did via weighted chest presses.
Aside from your annual physical, push-ups may be an easy way to judge your overall fitness progress. Ask a friend to make sure your form is correct. Also keep your hands firmly rooted on the ground or on a mat so that your wrists are protected. Slowly increase the number you perform each day, or every other day, to build up strength. Make pushups more challenging by doing the following variations.
For an additional challenge, you can also practice pushups with your feet or hands on a medicine ball. Doing pushups every day will help you gain upper body strength. If you want to try a pushup challenge to do the exercise daily or several times a week, try different types of pushups.
The variety will keep your muscles guessing and help you get more fit overall. You might find pushups to be easy or hard, depending on your fitness level. We explain the muscles pushups work, as well as variations on them.
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