How to do push-ups correctly and how many - Detailed explanation
How many push-ups should you do to see results (photo: Freepik)
That's correct! Incorporating regular push-ups into your routine can help strengthen your biceps, chest, and shoulders. The health benefits can be further enhanced by performing a specific number of repetitions per day, according to the Eat This, Not That! website.
What are the benefits of push-ups
Push-ups are a fundamental exercise that can help strengthen and tone the muscles of the upper body, including the chest, shoulders, and triceps. However, the number of push-ups you need to do to see noticeable results can vary depending on several factors, including your fitness level and workout regimen.
In addition to building muscle strength, push-ups can also help improve cardiovascular fitness and muscular endurance.
A 2019 study showed that the number of push-ups a person can do is linked to heart health. Participants who could do more than 40 push-ups had a significantly lower risk of cardiovascular disease than those who could do less than 10 push-ups.
Set realistic goals
Setting realistic goals for the number of push-ups is crucial for making progress and maintaining motivation.
Assess your current level of physical fitness. Determine how many push-ups you can do in a row with proper form. This will be your starting point and a good way to track your progress.
If you can currently do 10 push-ups, try to do more as you get stronger. Make sure your training plan includes adequate rest and proper nutrition to achieve the best results and avoid injury.
Ideal number of push-ups
If you're working on your first push-up, you'll need to significantly improve your upper body strength. This can be achieved by scaling the intensity of the exercise, using a surface for your hands higher than the floor.
You may need to increase or decrease the scale of the exercise for the appropriate stimulus. For example, if you can do five push-ups, you may eventually be able to do 50 repetitions.
In men who could do 40 or more consecutive push-ups, the risk of cardiovascular disease is 96% lower than in those who could do 10 or fewer push-ups.
Being able to do 20-30 push-ups from the floor is also good. The risk of heart problems in this case is reduced by 75% compared to the control group, which does less than 10 such exercises in a row.
Pay attention to signs of overtraining or fatigue. Adequate rest and recovery are crucial for muscle growth and injury prevention.
To get the maximum result from push-ups, consider working with a fitness professional.
