Do This Many Push-ups a Day to See Results, Stat

The Benefits of Doing Push-ups

Push-ups are a simple yet effective full body strength exercise. When done properly and consistently, push-ups build upper body strength, sculpt the arms and shoulders, strengthen the core, and improve posture. While results vary by individual, incorporating push-ups into your routine 2-3 times per week can lead to increased muscle definition over time.

Proper Push-up Form

To get the most out of your push-ups, be sure you are using proper form:

Keep your back straight and core braced throughout the movement
Lower your chest all the way to the ground, then press back up
Avoid sagging your hips or straining your neck by looking down
Inhale as you lower, exhale as you push back up

Modify Push-ups to Your Fitness Level

One of the great things about push-ups is that they can be easily modified. Try these variations to find one that matches your strength and fitness level:

Incline Push-ups: Place your hands on a stable elevated surface to decrease resistance
Knee Push-ups: Maintain a straight back while resting your knees on the floor
Negative Push-ups: Lower yourself slowly over 5 seconds, then press back up normally

Set a Push-up Goal

Aim to do push-ups 2-3 days per week on non-consecutive days. Start with 3 sets of 5-10 reps, resting 1 minute between sets. Gradually increase total weekly reps each week. Consistently doing 50-100 total push-ups several times per week can lead to noticeable strength improvements over time.

Combine Push-ups with Other Exercises

While beneficial on their own, even greater fitness gains can be achieved by pairing push-ups with squats, lunges, planks and other bodyweight exercises. Try creating full body circuits that target all major muscle groups.

FAQ

How many push-ups should a beginner do?

Beginners should start with 3 sets of 5-10 push-ups, 2-3 times per week. Focus on proper form over high quantity. Gradually increase reps as your strength builds.

What muscles do push-ups work?

Push-ups target the chest, shoulders, triceps, abdominals and lower body. They work nearly all major muscle groups and are great functional fitness exercises.

Can I do push-ups everyday?

Doing push-ups daily is fine for some. However, it’s best to take 1-2 rest days each week to allow your muscles adequate recovery time. Listen to your body and take a break when needed.

How long does it take to see results from push-ups?

Many begin seeing modest improvements in chest and arm muscle definition after 2-4 weeks of consistent push-ups. However, more noticeable changes often take 6-8 weeks.

What happens if I do 100 push-ups a day?

Committing to 100 daily push-ups can lead to increased upper body strength. However, be sure to build up slowly while maintaining proper form to avoid overuse injuries.