Weightlifting
Written By Dalton Hess
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Pushup Video
Proper form
Beginner workout
Advanced workout
Frequency
Types of pushups
Listen to your body
Push-ups are a classic exercise that can be done anywhere, anytime, and they are a great way to build upper body strength and more specifically, your chest, triceps, and shoulders.
But when it comes to push-ups, one question that often arises is
How many push-ups should you do per day?
First, it's important to understand that the number of push-ups one should do per day will depend on several factors, including your current fitness level, your goals, and any injuries or health conditions you may have.
Typically I recommend 15-25 per set, for 3-4 sets, for a total of 45-100 per day. Read on to find out how many YOU need.
Proper form
Performing a proper push-up is essential to getting the most out of this exercise and avoiding injury.
Here are the steps to performing a proper push-up:
Start in a plank position, with your hands placed slightly wider than shoulder-width apart, arms extended, and your feet together. Your body should form a straight line from your head to your heels.
Lower your body by bending your elbows, and allowing your chest to come towards the ground. (Flair your elbows as much or as little as is comfortable for you)
Once your chest touches the ground, push back up to the starting position by straightening your arms.
Repeat the movement for the desired number of reps, maintaining proper form throughout the exercise.
Keep your core engaged, and maintain a neutral spine position throughout the movement.
Focus on your breathing, inhale as you lower your body, and exhale as you push back up.
Beginner workout
If you are a beginner, starting with a small number of push-ups and gradually increasing the number over time is the best approach (Always warmup before hand).
Begin by performing 3-4 sets of 15-25 push-ups, focusing on proper form and engaging the correct muscle groups.
Rest a minute or two in between sets.
If this is too difficult, which it likely will be, do pushups with your hands against a wall or counter, and gradually lower hand placement as you gain strength. This is absolutely where beginners should start.
As you get stronger and more comfortable with the exercise, slowly lower your hand placement on a counter or wall. Aim to eventually get your hands flat on the floor.
It's also important to keep in mind that the push-ups should be challenging but not too difficult, meaning you should be able to complete the set, but still feel a burn in your muscles.
If you find yourself able to do more than the recommended number of push-ups without much effort, it's time to increase the number of push-ups or try a more advanced variation of push-up.
Note: Due to recovery ability, this workout should be done 3-4 times per week, not daily. If you can recover from it daily, you need to make the pushups more challenging.
Advanced workout
On the other hand, if you are already comfortable doing 3-4 sets of 15-25 reps of pushups on the floor,
congratulations,
it’s time to up the difficulty.
Add a weight vest, elevate your feet on a box or couch, or simply adding more reps and sets.
I personally, would keep the sets and reps the same, and now add the weight vest. But you do you.
If you’re interested in maximizing pushups for a timed test
The best way I’ve found to add numbers quickly is starting with 25% of my maximum possible reps as one set, then rest 15 seconds, and repeat dropping a rep or two every set.
I’ll do this for 10 or so sets and call it a day.
What this looks like, is if your max is 60 push ups, you’ll start with a set of 15 reps, then go to 14, then 13, then 11, then 10, so on until you complete 10 sets.
Remember, you’re only resting 15 seconds between sets.
I would only do this style of workout 3-4 days a week. Anything beyond that will be tough to recover from.
I personally have added 25 reps to my pushup max in 6 weeks by following this style.
It will burn and be mentally tormenting, but if you can handle it, your pushups can increase rapidly.
It's important to note that push-ups should be incorporated into a well-rounded fitness routine that includes cardio, strength training, and stretching.
Don’t neglect your leg training, people
Push-ups alone will not give you the best results, it's important to combine them with other exercises to target different muscle groups.
For simple workouts at home that don’t really need any gear, checkout this article.
Frequency
It's also important to note that in addition to the number of push-ups, the frequency of push-ups is also important.
It's recommended to do push-ups at least three times a week, as this allows for muscle recovery and growth.
Again, if you CAN do the pushup workout daily, the workout likely isn’t challenging enough.
If you start waking up with shoulder or elbow pain, you are probably overdoing it or using bad form.
Use this chart to determine how many weekly sets you can handle.
Types of pushups
Classic Push-up: This is the traditional push-up and targets the chest, triceps, and shoulders.
Start in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together.
Lower your body by bending your elbows and allowing your chest to come towards the ground, then push back up to the starting position.
Diamond Push-up: This variation targets the triceps more specifically.
Start in a plank position with your hands placed close together, forming a diamond shape with your thumbs and index fingers.
Lower your body and push back up, maintaining the diamond shape with your hands throughout the exercise.
Wide-Grip Push-up: This variation targets the chest more specifically.
Start in a plank position with your hands placed wider than shoulder-width apart. Lower your body and push back up, focusing on squeezing your chest muscles.
Incline Push-up: This variation targets the lower pecs.
Start in a plank position with your hands placed on a raised surface such as a bench or step.
Lower your body and push back up, focusing on squeezing your chest muscles.
Decline Push-up: This variation targets the upper chest and anterior deltoids. Start in a plank position with your feet on a raised surface such as a bench or step.
Lower your body and push back up, focusing on squeezing your chest muscles.
Clapping Push-up: This variation targets the chest, triceps, and shoulders, with an added plyometric component.
Start in a plank position, perform a push-up as usual, then explosively push up and clap your hands before catching yourself and returning to the plank position.
Definitely master the classic pushup before trying this
(Video) The Ultimate Push Workout For Muscle Growth [Chest, Shoulders, Triceps] (2023)Spiderman Push-up: This variation targets the chest, triceps, shoulders, and core.
Start in a plank position, as you lower your body, bring one knee towards the same elbow.
Push back up to the starting position and repeat on the other side.
Hindu Push-up: This variation adds a mobility aspect to your strength training, to get a two-for-one out of it.
Begin in downward facing dog pose, swoop forward until your chest is nearly touching the ground.
Then arch your low back and drive your shoulders high, before lifting your hips and rolling back to downward facing dog.
Definitely check out the hindu pushup guide for this one.
Listen to your body
It's also crucial to listen to your body, if you're feeling pain or discomfort during the push-ups, it's a sign that you should slow down and take a break.
If you have any health conditions or injuries, it's best to consult with a doctor or physical therapist before starting a new exercise routine.
If you’re new to pushups, you’ll be sore at first. Take some time to adapt. You have the rest of your life to build your physique.
The number of push-ups one should do per day will vary depending on your fitness level, goals, and any health conditions or injuries you may have.
Like I mentioned above, I recommend performing 15-25 pushups per set, per day, and just adjusting the level of challenge.
15-25 per set is enough to challenge the best athletes in the world, so long as they scale it accordingly (eg. using a weight vest of elevating your feet).
It's important to start small and gradually increase the number of push-ups over time, and to incorporate push-ups into a well-rounded fitness routine.
Reference this post to determine your recovery ability.
Remember to listen to your body and take rest days if needed. Don't forget to also focus on proper form, it will help you to target the correct muscle groups, and prevent injuries.
Dalton Hesshttps://workoutscience.net
FAQs
How many pushups should I do daily to see results? ›
A higher training volume—more than 10-20 pushups per day—would probably be required to see results. What is this? Alternatively, more advanced pushup progressions, such as plyometric pushups, decline pushups, diamond pushups, and one-handed push-ups, might be necessary at that low volume (10-20 pushups per day).
How many pushups a day is impressive? ›Excellent: 100-110 push-ups. Extraordinary: 111 or more.
How many pushups is considered advanced? ›If you can do 30 or more push-ups in one set, you have an excellent level of relative upper body strength. However, once you pass this threshold, there is only so much strength you can build beyond this amount.
Is 100 pushups a day enough? ›100 push-ups a day isn't too much, especially when you break it up into sets. However, if you can't do 100 push-ups a day yet, training will help you get stronger. But if you're already able to do 100 push-ups, even completing them in a few sets, it won't bring much benefit.
Will I get in shape if I do push-ups everyday? ›But you don't have to do push-ups with other exercises to reap its many benefits. In fact, if you do push-ups every day, you're likely to see changes in your level of fitness, body composition, and maybe even your overall health.
What happens if I do 100 pushups daily? ›Over time, your strength will improve and you will feel stronger. The difference from the 1000 pushups challenge, is that you complete 100 pushups a day for 30 days, so you build muscle daily and improve your strength.
Can you gain muscle from push-ups? ›“Push-ups are a great exercise movement to help improve upper body pushing strength. They can help to build muscle mass, strength and endurance, dependant on how you vary volume, sets and reps.
How many pushups should I do by age? ›20 to 29 year-olds: 17 to 29 push-ups. 30 to 39 year-olds: 13 to 24 push-ups. 40 to 49 year-olds: 11 to 20 push-ups. 50 to 59 year-olds: 9 to 17 push-ups.
What is the most consecutive perfect pushups? ›Most Non-Stop Push-ups
The world record for the most number of non-stop push-ups is 10,507 by Minoru Yoshida of Japan, which was achieved in October 1980, breaking the record of 7,650 by Henry C.
Ideally, you should try to do 3 sets of 12 reps each day. This will help you gain muscle strength. If you want to gain benefit from this form of exercise then do it in the right way. Performing the wrong form of exercise will not benefit you anyway.
What is the most pushups done consistently? ›
Australian man sets new Guinness World Record with 3,206 push-ups in an hour. Here's all you need to know.
Will 100 pushups a day get you jacked? ›Pushups are one of the most effective exercises to increase your strength and build up your upper body muscles like the chest, shoulders, and triceps. Some people take this exercise to the extreme and commit to doing 100 pushups a day and seem to get impressive results.
Do push-ups build muscle or tone? ›Doing daily pushups can help build muscle tone and strength in the upper body. Other potential benefits include improved cardiovascular health and better support around the shoulder joints. However, practicing pushups every day does come with some risks. These include lower back pain, wrist pain, and elbow injury.
How many pushups a day to build muscle? ›So – when the question is “how many push-ups a day are needed to build muscle?” The answer is zero. Instead, it is best to perform 3-5 sets of push-ups on an alternating-day basis, with additional care taken to ensure the body is allowed to recover with time off and a proper diet.
Do push-ups increase testosterone? ›Push-ups have many effects for men. In particular, the biggest benefit that this exercise brings cannot be ignored is the increase in the production of the male hormone testosterone.
Can pushups reduce belly fat? ›Because push-ups mainly focus on the muscles of the upper body, they have relatively little direct impact on the abdominal area. Push-ups help reduce belly fat if and only if the calories burned during exercise are enough to convert fat loss and increase abdominal muscle.
Can push-ups build abs? ›Everyday push-ups reinforce both upper body and core strength in ways that physical therapy often does. Done properly, they engage muscles in the chest, shoulders, triceps, back, abs, and even the legs. Of course, one popular incentive to do push-ups every day is to tone and refine the chest and abs.
What happens if I do 1,000 pushups? ›The health benefits of completing 1000 pushups are obvious. My upper body became stronger, my core was more stable, I experienced less lower-back pain, and interestingly my endurance for doing pushups increased.
Is it better to do push-ups everyday or every other day? ›Doing pushups every day can be effective if you're looking for a consistent exercise routine to follow. You will likely notice gains in upper body strength if you do pushups regularly. For the best results, continue to add variety to the types of pushups you do.
What happens if you only do push-ups? ›They strengthen your chest and shoulder muscles, including your pectoralis major and deltoid, your arm muscles, including your biceps and triceps, and your core and back muscles. But can you really build muscle mass with a push-up only workout? "Absolutely!" Thurman says.
Should I do pushups before bed? ›
How Long Before Sleeping Should the Push-Ups be Done? Though studies vary on when exercise should be limited before bedtime, most recent publishings indicate that doing so at least an hour before falling asleep is perfectly fine.
Is it better to do push-ups in sets or all at once? ›So, is it better to do push-ups in sets or all at once? If you are looking for a more challenging session, or your goal is to build muscle mass, doing push ups all at once is a better option. However, if you struggle with technique as you get closer to fatigue, breaking your total reps into multiple sets is preferred.
How long do push-ups take to build muscle? ›With continued training, your body will begin to develop new muscle fibers, resulting in increased muscle mass. This can take three to six months, advises the American Council on Exercise .
What are the disadvantages of push-ups? ›However, practicing pushups every day does come with some risks. These include lower back pain, wrist pain, and elbow injury. People can reduce these risks by learning the proper technique for the pushup variations they want to incorporate.
What are the benefits of doing push-ups everyday? ›- You Can Strengthen Multiple Muscles at Once. ...
- You Can Modify Push-ups to Suit Your Needs and Fitness Level. ...
- You Can Strengthen Your Joints and Bones. ...
- You Can Support Your Cardiovascular Health. ...
- You Can Burn Calories to Lose Weight. ...
- You Can Improve Your Posture. ...
- You Can Use the Strength You Develop in Everyday Activities.
- chest muscle group, including the pectoralis major and pectoralis minor.
- shoulder muscle group, including the deltoid major and deltoid minor.
- upper and middle back muscles, including the latissimus dorsi, rhomboids, and trapeze muscles.
- biceps, at the front of the upper arm.
If you're an individual in your 20s and you're relatively fit, push-ups aren't dangerous, and you are unlikely to harm your joints. For middle-aged people, the level of risk goes up. "A push-up is a complex movement for the shoulder joint," says Fenlin. "Once you reach age 40, you should never work to failure.
How many pushups can a 70 year old do? ›For adults over the age of 50, the ACSM recommends the following: Men (50-59): Between 10 and 12 pushups. Men (60+): Between 8 and 10 pushups. Women (50-59): Between 7 and 10 pushups.
What is the world record for push-ups in a minute? ›Most 180 push ups in one minute (male) | Guinness World Records.
How many pushups can the average male do? ›| Age | 17-19 | 30-39 |
|---|---|---|
| Good | 47-56 | 34-41 |
| Above average | 35-46 | 25-33 |
| Average | 19-34 | 13-24 |
| Below average | 11-18 | 8-12 |
Are finger push ups good? ›
For the most part, the benefits derived from finger push-ups have to do with conditioning and strengthening of the forearm muscles, the wrist joint and the fingers – making it an excellent exercise for martial artists and climbers.
Why are push-ups so tiring? ›The repetitive body-weight movement that is unique to the push-up causes muscle fatigue which forces the body to release lactic acid, which in turn is what produces that burning-like sensation when pumping iron and squeezing out that last repetition.
Are push-ups worth doing? ›The Takeaway
Push-ups are a go-to exercise for a reason: They build upper-body and core strength, improve your endurance and stability, and are a versatile move to work into strength training routines of all kinds.
A characteristic of a good fat-loss exercise is the number of muscles the exercise engages at a single time. As you have seen, push ups engage the chest muscles, the shoulder muscles, the triceps and the core muscles. This makes them a good fat-loss exercise.
Do pushups make you lean or bulky? ›It is a great exercise to build chest strength. If you consistently do push-ups, your chest and core will get stronger, and you will build lean muscle.
Are pushups more effective than lifting weights? ›Trade in your barbell for your body: The pushup is just as effective for building chest and arm strength as the bench press, finds a new study in the Journal of Strength & Conditioning Research. Now, it's no secret that the pushup is a killer exercise.
How many pushups should a 200 pound man do? ›| BW | Beg. | Nov. |
|---|---|---|
| 190 | 5 | 20 |
| 200 | 5 | 19 |
| 210 | 6 | 19 |
| 220 | 6 | 19 |
After 8 weeks, the authors found similar size and strength increases in both groups' chest and triceps muscles. This suggests that, at least for beginners, pushups can be just as effective as the bench press.
Will doing 20 pushups a day make a difference? ›20 push-ups every day is a better option than 140 push-ups on Sunday. Doing a little bit daily will help you make more progress quickly. You need a lot of motivation to do 140 push-ups but not so much to do 20 push-ups. So, focus on the power of small efforts for bigger and better results.
What will happen if I do 5 pushups everyday? ›Doing daily pushups can help build muscle tone and strength in the upper body. Other potential benefits include improved cardiovascular health and better support around the shoulder joints. However, practicing pushups every day does come with some risks. These include lower back pain, wrist pain, and elbow injury.
Do pushups build noticeable muscle? ›
“Push-ups are a great exercise movement to help improve upper body pushing strength. They can help to build muscle mass, strength and endurance, dependant on how you vary volume, sets and reps.
What happens if I do 100 pushups a day for a month? ›In general, our muscles tend to fully recover after 48 hours of rest. So if you are doing 100 push-ups a day, the muscles are not getting enough time to recover and you will feel more fatigued during weeks 3 and 4. And it is during the recovery process that muscles grow bigger and stronger.