Few exercises pack the punch that push-ups do. They provide a great workout, can conveniently be done anytime and from anywhere and deliver real results if done properly and with consistency. They are also adaptable to many different body types and fitness levels. “Resistance training with push-ups is great because many adaptations can be implemented for beginners to allow for gradual progression over time,” says DJ McDonough, PhD, MS, a cardiovascular disease researcher at the University of Minnesota’s School of Public Health.
The fitness practice also delivers a host of other health benefits including cardiovascular support and a targeted approach to increasing strength and endurance in wide range of muscle groups.
What are the health benefits of doing push-ups?
Of course, the primary reason most people do push-ups is to tone and build muscle. “Push-ups are a multi-joint exercise, requiring movement at more than one joint at a time,” explains McDonough. “This means they require contraction of various large and small muscle groups together − advantageous because you get more ‘bang for your buck’ by targeted more muscles in less time.”
Beyond bigger muscles, however, the weight-bearing exercise also strengthens bones and reduces bone loss, improves posture, and supports cardiovascular health. One study showed that participants who were able to do a set number of push-ups within a short period of time were at much lower risk of heart disease or heart attack.
What muscles do push-ups work?
Because most people who participate in the activity mainly do so for muscle-building purposes, it’s important to know which muscles push-ups work. “The primary muscle that provides the most movement during a push-up is the pectoralis major − the largest of the chest muscles,” says Michael Fredericson, MD, director of the Physical Medicine and Rehabilitation division of Stanford University. He adds that other muscles that are strengthened by the action include one’s anterior deltoid − the front of the shoulder and one’s triceps − the back of the upper arm. Additional muscle groups that aid the motion of a push-up include one’s abdominals, quadriceps and hip flexors, “as well as lots of smaller stabilizing muscles around your shoulders and upper back,” explains Fredericson.
Indeed, Loren Fishman, MD, a professor of physical medicine and rehabilitation at Columbia University and the medical director of Manhattan Physical Medicine and Rehabilitation, adds that some of those smaller muscle groups strengthened by push-ups are also some of the most important. These include rhomboid muscles, which keep the shoulder blades together; one’s pectoralis muscle, which holds the arms parallel; and one’s serratus anterior muscle, which retains the shoulder blades close to the back ribs, he says.
How to do a proper push-up?
Like any method of resistance training, form is critical when doing push-ups. To do a proper push-up, start by getting down on the ground with both feet and hands touching the floor with your hands placed slightly further apart than the width of your shoulders. Then, straighten your legs and your arms and lower your body until your chest nearly touches the floor. In this position, your arms should be close to or at a 90-degree angle. Hold that position for a moment, then push yourself back up and repeat.
Some techniques to keep in mind include making sure you keep your head looking forward and not down, keeping your body straight without pushing your butt up and “keeping your chest pushed out,” advises Fredericson. “This puts your scapulae (shoulder blades) in the correct position to do their job during the push-up.” He says you’ll know your posture is correct because when you go into the lower portion of the push-up, you’ll notice your shoulder blades will retract or come together, and when push yourself back up, your shoulder blades will come apart again.
It’s also important to remember that push-ups require moving one’s own bodyweight, so, “if someone is new to lifting and/or is carrying extra bodyweight, regular push-ups may be hard to perform,” explains McDonough. For such individuals, he advises performing the push-up while on your knees instead of the tips of your toes. “This takes away the need to stabilize the spine and also lessens the load from one’s bodyweight,” he says.
How many pushups a day should you do to build muscle?
Of course, the number of push-ups or reps one does will determine how much muscle is maintained, developed or toned. Muscles only grow after being broken down enough to rebuild, so, for some people that will mean doing several sets of push-ups at a time, for others, only a few each day may be a good place to begin.
It’s also important to be mindful of any injuries that shouldn’t be exacerbated by the movement and to allow rest days between strenuous workouts since sleep and recovery time are essential for muscle enhancement and growth.
As long as one is aware of those things, the amount of muscle tone and mass built will come down to the number of reps one is willing to do and how consistently one is committed to repeating the exercise. “Power is raising the capacity of a given muscle mass above its current ability,” explains Fishman. “Repeated demanding exercise generates greater power.”
