Pushups are great exercise for building the upper body and core strength.
They are a great exercise to add to your routine. You can drop anywhere and do pushups. They don’t require a gym or complex equipment. However, there are variations you can do to increase the challenge.
Doing pushups regularly will give you gains in your chest, arms, shoulders, abs and lower back.
This article will answer how many pushups should you do a day?
HOW TO DO PUSHUPS
To do this exercise:
- Kneel on a yoga mat or a padded exercise surface with your feet together behind you.
- Bend forward into a high plank position, this is the high pushup position. Keep your palms flat on the ground and your hands shoulder-width apart. Keep your fingers facing forward or turned slightly in. Your shoulders should be over your elbows. Pull in your abs and keep your back straight.
- Slowly lower your body to the floor. Keep your spine rigid and your neck aligned with your back. Don’t raise your hips.
- Lower your body until your chest or chin touch the floor. You can flare out your elbows during the downward movement.
- Press upward with your arms and continue pressing until your arms are fully extended and you’re back in the starting position.
- If you’re new to pushups you may ask how many pushups should you do a day. Start with ten then increase as you improve your strength.
If you’re still finding it too difficult, start on your knees.
BENEFITS OF PUSHUPS
1. BUILD MUSCLES
Traditional pushups are great for building upper body strength.
Pushups target the pecs, delts, triceps, abs and serratus anterior.
How many pushups should you do a day to start seeing gains? Start with 10. Then increase to six each day.
As you advance you can add variations like the incline pushup or adding weight to your back. You can also do one-arm pushups.
Once your body gets used to 20 or so pushups, you need to increase the number to help build muscle.
2. IMPROVE JOINT HEALTH
Pushups help strengthen your body’s support structures.
Pushups involve the shoulders and elbows. They strengthen those joints, tendons and ligaments.
Because they involve bodyweight, they help improve bone density.
This eventually leads to protecting your joints against strain when doing daily activities. It also reduces the risk of joint aches.
3. IMPROVE CARDIO HEALTH
Pushups are a compound exercise that engages many muscles. This means your heart works harder to pump blood and oxygen throughout your body.
Consistent pushups are a great way to keep your heart strong.
This means that pushups are a great exercise to add to a high-intensity interval training routine.
So how many pushups should you do a day if you are doing a HIIT routine? The fastest proper form pushups you can do in 30 seconds.
In a HIIT routine, start with 30 seconds of pushups then rest for 15 seconds. Followed by different exercises such as side planks, squats, v-ups etc.
4. WEIGHT LOSS
Studies show you can burn seven calories each minute you do pushups. The total number of calories burned will be determined by age, gender, height, weight, and intensity.
Heavier people will burn more calories when doing exercise. Men generally burn more calories than women when doing the same level of exercise.
As you grow older, you burn fewer calories.
The faster you correctly perform pushups, the more calories you burn. This will help you with weight loss goals.
How many pushups should you do a day to ensure you burn as many calories as possible? You should add at least ten pushups to your routine to feel the burn.
DISADVANTAGES OF PUSHUPS
As you figure out how many pushups should you do a day to ensure optimum gains you should be aware of the risks with overdoing pushups.
1. MUSCULAR IMBALANCE
If you overdo pushups or rely too heavily on them rather than a well-rounded workout, you risk overdeveloping your chest.
You also increase the risk of overdeveloped back muscles.
If you overdo your upper body muscles, you can ruin your posture.
It can also limit your ability to play sports or perform other activities.
You also increase the risk of lower back pain and imbalance.
2. NOT ENOUGH RECOVERY
When you know how many pushups should you do a day, you may feel like you aren’t making enough progress.
You should ensure you have enough rest time between strength exercises. If you don’t schedule enough recovery time between workouts for the same muscles you hinder muscle growth.
You also increase the risk of muscular tears.
When starting out you should only work out two to three times a week. If you find pushups too difficult to do at first, you should do them on your knees or against a wall.
If you are an expert, you should only work out four to six times a week.
3. RISK OF INJURY
If you do pushups without the correct form, you can injure your shoulders or wrists.
If you don’t do pushups properly and too frequently, it can lead to lower back pain and shoulder pain.
The best way to determine how many pushups should you do a day is to do as many pushups as you can per minute with proper form.
Slowly increase the pushups every day. If it’s too difficult, start with modified pushups. If you feel pushups aren’t challenging enough, you can add weights to make them more challenging.
Varying the exercise you do helps increase the chances of success with building upper body strength.
If you are suffering or recovering from lower back pain, shoulder pain, elbow or wrist pain, you should discuss with your doctor before you start doing pushups.
You can place your hands on dumbbells to keep your wrists in a neutral position. You should stop the exercise immediately if you feel any creaking in your shoulder or flaring pain in your shoulders or elbows.
If you’re a beginner, another popular pushup strategy is to do one pushup a day on day one, two on day two until you’ve built enough strength to establish a routine