Why push ups

Depending on your fitness level, you may not need to bust out a bunch of reps to get to this point. A set of 10 pushups, for example, may be enough.

You can repeat sets of pushups, resting enough in between each set to catch your breath, for a cardio workout, says Zetlin. Also on the topic of heart health: A study of 1, adult male firefighters found that baseline pushup ability may be associated with risk of cardiovascular problems.

In the study, men who were able to bust out at least 40 pushups over 30 seconds had significantly lower risk of experiencing cardiovascular problems think heart attack and heart failure over the following decade compared with men who could do less than 10 pushups.

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. Push-ups are an effective workout that can target multiple muscle groups, providing many health benefits with few serious risks. Herbst , a personal trainer and former world champion powerlifter. Here's what you should know about the health benefits of push-ups, and how to get the most out of them whether you're a beginner or an expert. While most people think about push-ups for their chest, they are an effective whole-body exercise, Herbst says.

In fact, there are many different ways to modify your push up positions, which can help you work specific muscle groups. According to Herbst, here are a few common types of push ups, and the muscle groups that they target:. When you elevate your arms using a bench or stairs, the exercise targets your upper chest muscles more. These are a good push-up for beginners because they are easier to do.

When you elevate your legs using a bench or stairs, the exercise targets your lower chest muscles more. These advanced push ups use explosive motion to move your hands off the ground, giving your chest muscles a top-notch workout. Bringing your hands together so that your thumbs and index fingers form a diamond is a particularly effective way to target your triceps with push-ups.

Overall, doing push-ups with your arms far apart will target the chest muscles, while doing them with your arms close to your body will target your triceps. While most people think of push-ups as a strength exercise, they can also be a great cardiovascular workout, says Dannah Bollig , a certified personal trainer and founder of the DE Method, a body-weight focused workout routine.

Peloton instructor Olivia Amato points out that while push-ups are traditionally considered a body-weight exercise, you can actually adapt them into a cardio-style workout. Anytime, anyplace, a push-up is a great exercise option, as you don't need equipment to make push-ups challenging.

Push-ups are a posture-improving exercise, says Amato. While we often think of push-ups as an exercise for our limbs, they are surprisingly good for your midsection as well. Functional training has been around for years but recently surged in popularity.

And, as Amato says, push-ups are a great functional exercise. Megan Roup, founder of The Sculpt Society , points out that push-ups are a great exercise for strengthening your upper body, including the chest, biceps, triceps, shoulders, and upper back.

This will help you not only look good but feel more confident. There is something empowering about a push-up, according to Amato. A few push-ups a day, will help keep the bone doctor away, according to Roup. Thank you [email] for signing up. Please enter a valid email address. Your Privacy Rights.

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A small study involving eight volunteers looked at the following pushup variations and compared their effects on different muscle groups:.

The authors conclude that BPs might be the most beneficial pushup variation for improving upper body condition and strength. NPs are best suited to people trying to increase the size, tone, or strength of their triceps and pecs. Several studies have linked muscular strength to a reduction in cardiovascular disease risk. A study investigated the link between the number of pushups a person can do and their risk of developing a cardiovascular health issue 10 years later.

A total of 1, active, middle-aged males took part in the study. The researchers found a significant difference between two groups of males; those who had been able to perform more than 40 pushups, and those who had been able to perform fewer than However, it is important to remember that this study included only active, middle-aged males. Further studies are necessary to determine if these associations are the same for females and for people who are older or inactive.

Many injuries result from using an improper technique. People should talk to a fitness instructor if they are unsure about how to perform the different variations of pushups. Overall, the benefits of exercise tend to outweigh the risks. However, some potential risks of practicing daily pushups include:. People who repeat the same exercise daily will notice that it becomes less and less challenging over time.

People refer to this as a fitness plateau. It indicates that the muscles are no longer developing. To avoid reaching a fitness plateau, people should incorporate a wide range of exercises into their fitness routine. Doing so will activate many different sets of muscles. People who are keen to maintain muscle may benefit from introducing aerobic exercise. A study found that people who do aerobic exercise tend to maintain greater muscle strength across their lifespan.

Certain pushup variants, such as the BP and the FP, increase activation of the lower back muscles.