Push Ups Guide: Everything you Need to Know

Push ups are one of the most versatile and effective exercises for developing upper-body and core strength. They have been a fitness staple for decades due to their simplicity and the fact that they can be performed anywhere with no equipment. In this article, created by the writers at Way-up.blog, we’ll delve into the mechanics of the push up, the muscles it targets, and how it fits into different types of workouts, along with tips for proper form and variations for all fitness levels.

How to Do a Push Up

Proper form should always be your priority, remember 10 reps with perfect form is more effective than 20 reps with bad form.

Begin by positioning yourself on the floor, on all fours, with your hands slightly wider than shoulder-width. Ensure your fingers are splayed for stability and your elbows remain slightly bent to reduce joint strain.

A key focus during the push-up is core engagement. This involves tightening your abdominal muscles, pulling your belly button towards your spine, which helps maintain a neutral spine and prevents any sagging in your lower back. Keeping a strong core ensures that your body remains in a straight line throughout the movement, from head to heels. This also avoids unwanted pressure on your lower back, which can lead to injury over time.

As you lower your body, be mindful of your elbow position. A common mistake is flaring them out wide putting strain on the shoulder joints. Instead, aim to keep them at around a 45-degree angle to your torso. This will better activate your pectoral muscles and protect your shoulders. Lower yourself slowly, ensuring your elbows reach about a 90-degree angle.

Benefits of Push-Ups

Push ups activate several joints and muscles, they provide a full upper-body workout in a single movement. The primary muscles involved include the deltoids (shoulders), pectorals (chest), triceps (upper arms), and the erector spinae (lower back). Additionally, some secondary muscles worked are the rectus abdominis and obliques. They are responsible to stabilize your body during the exercise, helping improve core strength and posture.

From a functional fitness standpoint, this movement mirrors real-life movements like pushing a door open, moving a heavy cart, or performing other day-to-day tasks that involve the upper body. This does make your everyday life easier, but it also reduces the risk of pulling a muscle and other similar injuries. More muscles strengthened by push ups also used everyday are the the glutes, contributing to hip stability, stabilizing muscles around the shoulder joint are also trained, protecting you from common injuries like rotator cuff issues.

Push-ups also provide long-term health benefits beyond muscle growth. A 2019 study published in JAMA Network Open found that individuals who can perform 40 or more reps have significantly fewer cardiovascular events compared to those who struggle with fewer than 10. This suggests that not only is this exercise an excellent measure of upper body fitness but can also serve as an indicator of cardiovascular health.

Do Push Ups Burn Fat?

Push ups do not directly burn fat in the way that cardiovascular exercises do. However, they can still help with fat loss in the broader sense. This is because they are a form of resistance training, which burns calories by engaging multiple muscle groups, contributing to the overall caloric deficit necessary for weight loss.

A caloric deficit occurs when you consume fewer calories than you burn, which forces your body to tap into stored fat for energy.

One of the key advantages is their ability to build lean muscle mass, particularly in the chest, shoulders, arms, and core. When you build more muscle, your basal metabolic rate (BMR) increases. This means your body burns more calories at rest because muscle tissue requires more energy to maintain than fat. According to the American Council on Exercise (ACE), every pound of muscle added to your body can increase your resting metabolism by up to 50 extra calories per day.

It’s important to note that fat loss cannot be targeted to a specific body part, also known as spot reduction. This exercise alone will not specifically reduce fat from your chest or arms. Fat loss occurs throughout the body as a whole, and where you lose fat first depends on factors like genetics and overall body composition. To effectively reduce body fat, you should combine strength training exercises like push ups and tricep dips with a balanced diet and cardiovascular workouts such as running, cycling, or swimming.

8 Great Variations to Try

The push-up is one of the most versatile exercises, adaptable to any fitness level and capable of targeting different muscle groups depending on the variation. Whether you're just starting out or you're an advanced athlete, you can modify this movement to either make them easier or more challenging. These variations not only keep your workout engaging but also ensure that you continue to make progress by targeting different muscles or increasing intensity. Here’s an in-depth look at various variations that can suit a range of abilities and goals.

Bent-Knee

The bent-knee push-up, also known as the girls variation, is perfect for beginners or individuals recovering from injury. It reduces the load on the upper body by shifting the weight distribution to the knees, making it easier to perform the movement. The key here is to keep the knees, hips, and shoulders in a straight line throughout the exercise. Avoid bending at the hips, as this can reduce the effectiveness of the workout and strain the lower back. This variation still engages the chest, triceps, and core, albeit with less intensity, allowing you to build strength progressively before moving on to more advanced forms.

Incline

Another great modification for beginners is the incline push-up, where you perform the exercise with your hands elevated on a bench, table, or any sturdy surface. By elevating the upper body, the intensity of the exercise is reduced, but it still effectively works the pectorals, deltoids, and triceps. It’s also a good option for people who struggle with wrist discomfort during regular sets, as the angle of the incline can reduce wrist strain.

Stability Ball

For those looking to increase the challenge and incorporate more core activation, the stability ball push-up is a great option. By placing your hands on a stability ball, or your feet on the ball while keeping your hands on the floor, you add an element of instability, which forces your core stabilizers to work harder to maintain balance. This variation engages not only your chest, shoulders, and arms but also your abdominal muscles and lower back as they work to keep your body steady. Before attempting this variation, it’s recommended that you can comfortably do at least 20 standard reps, as the stability ball requires significant core strength and balance.

Decline

A more advanced variation is the decline push-up, which is performed by elevating your feet on a box or bench. This increases the intensity on your upper chest and shoulders, making it more difficult than the standard variation. The higher your feet, the more challenging the exercise becomes. This variation is excellent for building strength in the upper body, particularly the deltoids, pectorals, and triceps, while still engaging the core for stability. Keep your body in a straight line and avoid letting your hips sag, as this can lead to lower back discomfort.

Clapping

For athletes looking to build explosive power, the clapping push-up is an ideal plyometric exercise. This variation requires you to push yourself off the ground with enough force to clap your hands before landing back in the starting position. The quick, explosive movement engages fast-twitch muscle fibers, which are crucial for improving power and speed. However, this is not a beginner exercise, as it requires significant upper body strength and control. Incorrect form or insufficient strength can lead to injury, particularly in the wrists, shoulders, or elbows. Therefore, it’s crucial to progress gradually, mastering standard and decline reps before attempting clapping reps.

Diamond

The diamond push-up specifically targets the triceps brachii and is an excellent option for those looking to sculpt and strengthen the back of their arms. By placing your hands close together so that your index fingers and thumbs form a diamond shape, you shift the emphasis from the chest to the triceps. This variation also engages the pectorals and core, but the triceps are the primary movers. As with other variations, maintaining a tight core and proper body alignment is essential to avoid lower back strain.

Push Up With Lat Row

The push-up with lat row is an advanced compound exercise that combines a standard rep with a dumbbell row, adding extra intensity and activating more muscles. After completing a rep, you lift one dumbbell in a rowing motion, engaging the latissimus dorsi, rhomboids, and biceps. This movement increases the challenge to the core stabilizers, as you must maintain balance while lifting the weight. This variation is particularly effective for developing upper body strength and improving posture, as it targets both the front (chest, triceps) and the back (lats, rhomboids) of the body.

Medicine Ball

The medicine ball push-up adds an element of instability by placing one hand on a medicine ball while performing the exercise. This changes the range of motion for the shoulder, increasing shoulder stability and balance. Alternating the ball between hands after each rep provides a dynamic workout that challenges your coordination and engages your core. This variation is beneficial for improving balance, shoulder mobility, and functional strength, as it mimics real-life movements that require stability and coordination across different planes of motion.

5 Common Mistakes We All Make

Push-ups are a foundational bodyweight exercise that can significantly improve upper body strength, core stability, and overall fitness. However, like many exercises, they require proper form to be effective and safe. Unfortunately, even the most experienced fitness enthusiasts can make mistakes, especially when fatigued or lacking adequate core strength. Recognizing and correcting these common errors is crucial for maximizing the benefits while minimizing the risk of injury.

Sagging in the Middle

One of the most common mistakes is sagging in the middle, which often results from insufficient core engagement. When the core isn't braced properly, the lower back tends to dip, causing excessive pressure on the spine. This misalignment not only reduces the effectiveness of the exercise but also increases the risk of lower back strain. To avoid this, it's essential to maintain a strong core by pulling your belly button toward your spine and keeping your torso stiff throughout the movement.

To help strengthen your core and improve your form, you can incorporate exercises like the plank, which focuses on building core stability. By holding a plank position, you train your body to maintain a straight line from your head to your feet. Once you've mastered the plank, transitioning to push-ups—starting with modified versions like knee push-upsOther Common Mistakes to Avoid

• Flared Elbows: When performing reps, it’s important to keep your elbows tucked closer to your body. Flared elbows can put unnecessary stress on the shoulder joints, increasing the risk of injury. Aim for about a 45-degree angle between your upper arm and your torso during the lowering phase of the push-up.
• Not Engaging the Glutes: Many people neglect to engage their glutes, leading to poor alignment and an arched lower back. Squeezing your glutes throughout the movement helps maintain proper body alignment, protecting your lower back and ensuring that your entire body works as a cohesive unit.

How to Improve Form

To address these common mistakes, it’s essential to approach this exercise with patience and a focus on form rather than speed or quantity. A few strategies to help improve your performance include:

1. Start with Easier Variations: Begin with modified reps, such as knee or incline reps, to build strength and proper technique before progressing to standard reps.
2. Focus on Core Engagement: Strengthening your core through exercises like planks and hollow body holds can improve your ability to maintain a neutral spine, reducing the risk of sagging or arching.
3. Practice Consistent Form: Instead of rushing through reps, focus on quality over quantity. Performing fewer reps with perfect form is far more beneficial than cranking out sloppy reps.
4. Strengthen Supporting Muscles: Strengthening your deltoids, pectorals, and core through complementary exercises like chest presses and shoulder taps will support better performance and reduce fatigue-related form breakdowns.

Safety and Precautions

While push-ups are an excellent bodyweight exercise for building upper body strength, they require proper form and precautions to ensure safety and prevent injury. Whether you're a fitness enthusiast or someone just starting out, it’s essential to recognize the risks associated with the exercise and the strategies to avoid injury. Paying attention to body alignment, adapting exercises when needed, and understanding personal limitations are key to keeping this movement both effective and safe.

Avoiding Injury with Pre-Existing Conditions

If you have any pre-existing shoulder, wrist, or elbow injuries, performing push-ups can exacerbate these conditions. In particular, it places significant stress on the shoulders and wrists and can cause or worsen pain if the body isn't properly aligned or if you're pushing beyond your capability. For those who experience chronic pain in these areas or are recovering from injury, it is critical to consult with a healthcare professional like a doctor or physical therapist before incorporating this exercise into your workout routine. They can help you determine if this movement is appropriate for your condition or suggest modifications that reduce strain on affected joints.

For people recovering from injuries or prone to joint discomfort, modifying the exercise is often necessary. Wall push-ups or incline push-ups, for instance, can reduce the pressure on the wrists and shoulders while still allowing you to build strength in the chest and arms. Additionally, maintaining a neutral wrist position can alleviate wrist discomfort. This can be achieved by using tools like dumbbells or bars, which allow you to hold the wrists in a more neutral, aligned position rather than bending them fully on the ground.

Listening to Your Body: Shoulder Pain and Clicking

Shoulder pain is a common complaint among individuals, and it’s often an indication that something is wrong. A common cause of shoulder pain is improper form—especially allowing the elbows to flare out too much, which places undue stress on the shoulder joints. The goal should be to keep the elbows at a 45-degree angle to the body to protect the shoulders and promote proper muscle engagement.

If you experience shoulder pain, it's important to stop immediately. Ignoring the pain can lead to further damage, such as rotator cuff injuries or shoulder impingement. In some cases, you may also hear a clicking sound in the shoulder joint. This could be due to several reasons, including muscle imbalances, poor joint mobility, or inflammation in the tendons. While a single click isn’t necessarily cause for alarm, consistent clicking accompanied by pain is a sign that you should stop and seek advice from a healthcare professional.

Incorporating mobility exercises and dynamic warm-ups can help loosen up the shoulder joint and increase range of motion, reducing the risk of discomfort. Exercises such as shoulder dislocates with a resistance band or scapular push-ups can help mobilize the shoulder girdle and prepare your body for the demands of the exercise.

Building Strength and Endurance Safely

One of the key components to improving strength—and avoiding injury—is building strength and endurance progressively. Jumping into an aggressive routine too quickly can lead to muscle fatigue, poor form, and increased risk of injury. Instead, it’s best to incorporate a strategy that gradually increases your strength over time.

One popular approach is the “one more push-up a day” strategy, which is especially effective for beginners. This method involves performing one rep on the first day, two reps on the second day, and so on, increasing the number of reps daily. This allows your muscles to adapt gradually, reducing the likelihood of overtraining or straining. It also fosters consistency, which is key for building muscle and endurance. By the end of 30 days, you could be performing up to 30 reps in a single set, which is a significant improvement in both strength and stamina.

For those aiming to pass fitness tests or meet specific performance goals, more advanced techniques such as pyramid training (where you progressively increase and then decrease the number of reps per set) or time-based push-up challenges (like completing as many reps as possible in a set time frame) can also be effective. These methods push your endurance and help condition your muscles to handle greater volumes of work. However, it’s critical to always prioritize form over quantity, especially when pushing your limits. If form breaks down, it’s time to rest.

Protecting Your Wrists and Shoulders

Wrist pain is another common issue, particularly for people who have less flexibility or strength in their wrists. As mentioned earlier, using dumbbells or bars can help by keeping your wrists in a neutral position, which can reduce strain and discomfort. Another option is to perform fist push-ups, where you rest on your knuckles rather than placing the palm flat on the ground. This technique also helps maintain a neutral wrist position but requires some conditioning, as it can be uncomfortable for beginners.

For shoulder protection, it’s essential to engage the proper muscle groups and avoid over-reliance on the shoulders. Engage the latissimus dorsi (your back muscles) and pectorals (chest muscles) to share the load and take some of the strain off your shoulder joints. Keeping your shoulder blades stable throughout the movement—by performing scapular reps and other shoulder stability exercises—can also safeguard the joint from unnecessary wear and tear.

When to Rest and Recover

Knowing when to stop is just as important as knowing how to start. If you’re experiencing pain, discomfort, or significant fatigue, it's crucial to take a rest day to allow your muscles and joints time to recover. Recovery is a key component of building strength, as it allows your muscles to repair and grow stronger after being worked.

Incorporating active recovery techniques such as foam rolling, mobility work, and stretching into your routine can also aid in preventing injuries while keeping your body primed for the next workout. Foam rolling the pectorals, shoulders, and upper back can relieve muscle tension and enhance blood flow, promoting recovery after an intense session.

FAQ

How many push-ups should you do a day?

The number of reps you should do daily depends on your fitness level and goals. For beginners, starting with 10-20 reps a day is a good target, focusing on proper form. More advanced exercisers can aim for 50-100 reps spread across multiple sets. The key is consistency and progression. If you’re looking to build endurance and strength over time, gradually increase the number of reps as your muscles adapt. Quality always trumps quantity, so make sure your form is solid before increasing reps.

What do push-ups do exactly?

This is a compound exercise that works multiple muscle groups simultaneously. They mainly target:

• Chest (pectoralis major): The pushing motion strengthens and tones the chest muscles.
• Shoulders (deltoids): This exercise engages the front part of the shoulders, helping to build shoulder strength.
• Triceps: Located at the back of the upper arms, the triceps are heavily activated during the movement.
• Core: This exercise requires you to stabilize your body in a plank position, which engages the abdominals, obliques, and lower back.
• Glutes and legs: While not the primary focus, your glutes and legs also work isometrically to stabilize the body during the exercise. This is a full-body movement, contributing to strength, stability, and muscular endurance.

Will 100 reps a day do anything?

Yes, doing 100 reps a day can be beneficial, but the results will depend on your current fitness level and how you approach them. For beginners, 100 reps might be challenging and lead to muscle gain and improved endurance. However, for more advanced individuals, doing 100 reps daily might not provide the same strength-building benefits as progressing with more challenging variations or incorporating additional resistance.

It’s also essential to vary your workout routine to avoid muscle imbalances and overuse injuries. While 100 push-ups a day can help improve muscular endurance, it’s best to mix in other exercises that target different muscle groups and introduce variety to your training regimen.