Push-ups are an equipment-free exercise, meaning you can perform them anywhere and anytime. The good news is that push-ups target all the essential muscles of the body, such as arms, shoulders, chest, and abs. So, how many push ups per day for beginners to see results?
An average of 50 to 100 push-ups per day should be enough to keep a perfect upper body if you perform them correctly. If you are a beginner, start with three sets of five, slowly progress, and concentrate on form.
Doing push-ups every day is like a frequency builder; it will help you build stability and endurance and strengthen significant muscles in your upper body. You can also customize them to your fitness ability.
See also: Is Doing Push Ups Everyday Overtraining
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How Many Push Ups Per Day for Beginners To See Results?
How many push ups per day for beginners depends on the person. If you are a beginner, you should aim for ten incline push-ups, begin with three sets of five, work slowly, and concentrate on form. And if you are an intermediate exerciser, try ten regular push-ups; and those who are more advanced can make a move harder by doing variations of push-ups.
Once you have mastered three sets of ten, move to a different variation of push ups. Even if you can only do five, you will notice a difference in your fitness level.
Push-ups will make you stronger, but doing only push-ups will not reshape your whole body, especially if you are overweight.
If your goal is to look better, then nutrition is an essential part. If you want to get results doing push-ups, the key is to learn the form right. A proper push-up requires you to keep your back straight, like performing a plank.
The good thing about incorporating push up into your workout routine is a rapid initial success, which will motivate you to keep going. If you start your fitness journey, the first upper body workout you need to master is push-up.
Push Up Routine for Beginners
Start small and then slowly increase the daily total number of push-ups you perform daily. If you want to make consistent improvement, make sure to rest when you are sore and take the days off that you need.
You can do 50 push-ups in a day by spreading them out throughout your day by doing ten push-ups five times a day. First, do ten push-ups in the morning, wait a couple of hours, and wait a couple more hours or ten more. What happens to the number of push-ups you can do? Watch what happens to your triceps shoulder.
If you feel a little sluggish person in the morning, do 50 or 100 pushups and see what happens. One of the biggest things you will notice is that you will get stronger and better at doing pushups.
It is also easier on your schedule to split your workout up if you, instead of doing a 30-minute workout every morning, do 10 minutes in the morning, ten minutes in the afternoon ten minutes in the evening much easier to accomplish. And you will get phenomenal results without going to the gym exactly.
You will also get a spike in energy and mood, especially in the morning, which you will carry over into all the things instead of just sitting on your bed and being lazy. So, for example, you will be more likely to get up and clean something in the house or be more active.
Push-ups are an excellent upper-body workout. However, it is always better to do easier push-ups with good form than harder push-ups with poor mechanics.
Push ups are a perfect strength training exercise that strengthens upper body muscles. The workout emphasizes the chest, shoulder, and tricep muscles while simultaneously involving the core muscles. Push-ups will add strength, but eventually, your body will get used to the exercise, and you’ll need to make it more challenging to keep making improvements.
If your primary goal is to add muscle mass, you will eventually want to add some additional exercises, such as the bench press, chest press, and pull-ups, to add resistance which will help you gain muscle.
Finally, nutrition is essential when trying to add strength. Most people benefit from adding more protein to their diet, which aids is necessary for building muscle. Also, properly eating will help you have low body fat, which is vital for that “toned” look.
See also: Is Doing Pull Ups Everyday Overtraining – Here’s the answer
How To Do Push-Ups Every Day?
To implement push-ups as part of your daily routine, aim for a number you can do comfortably. For example, it can be eight, ten, twelve, twenty, or fifty.
Whatever you can do without feeling tired. And make that number your daily number, and get into the habit of doing push-ups at the same time each day.
I do my push-ups just before hitting the shower in the morning. So if you do just ten a day, for instance, you will have done 300 push-ups over a month. And about 3650 push-ups in one year if you keep the number of push-ups steady. So daily push-ups will make you stronger.
You can challenge yourself, however, by increasing the number of your daily push-ups.
8–10 reps for 2–3 sets the first week or two. In the beginning, try to do push-ups with your knees touching the floor or in a plank position.
See how you feel. If you feel super tired after the first round, then diminish the number of reps or sets. Learn to listen to the body.
How to Do Push Ups Properly:
- You need to maintain your back straight when doing push-ups, similar to performing a plank pose.
- Maintain your spine straight when you lower your body toward the floor.
- If you notice that you arched your back and hunched your shoulders, you are probably working against yourself.
- Focus on good form instead of quantity. No matter how many push-ups you perform, if you don’t do them right, you are putting yourself at risk for injury.
See also: Is Bear Crawl a Good Exercise? YES, and Here’s How
Do Push Ups Build Lean Muscle?
You can build lean muscle, primarily your pectorals, known as chest muscles, and work with the triceps, quadriceps, biceps, and core.
However, building lean muscle doesn’t happen overnight. Like any other fitness component, muscle growth takes time, solid nutrition, and consistent and thoughtful training practices.
With constant and strategic training, however, the body adapts and develops new muscle tissue increases.
It can take three to six months for the body to adapt and develop new muscle tissue increases, according to the American Council on Exercise (ACE).
The ACE recommends performing 3 to 6 sets of 6 to 12 reps with 60 to 90 seconds of rest between sets for the most significant muscle growth. If your push-ups are too easy, your gains will slow or stagnate. Instead, increase the intensity or try more challenging variations.
Adding a resistance band to your pushup routine can make it just as hard as a weighted barbell bench press, showed a study published in the Journal of Strength and Conditioning Research.
Types of Push-Ups For Beginners
How many push ups per day for beginners depends on your capability and how much you can do at one time. Try to do different types of pushups to experiment.
1- Knee Push-Ups
Knee push-ups strengthen your pecs (chest), arms, shoulders, and abs. You can even work out your glute if you tighten your butt during the push-ups.
To avoid injuring your knees, try to kneel on a folded blanket, towel, or pillow.
2- Incline Push-Up
While traditional push ups target your chest, arms, and shoulders, the incline position primarily targets your chest muscles. However, you will also need to engage your core muscles with incline pushups to protect your back.
In addition, incline pushups take some of the pressure off your arms and shoulders to give you a solid chest exercise.
3- Plank Push-Up
Plank push-ups strengthen your core, triceps, and chest. It is a great workout to help increase your push-up strength while also developing a bulletproof body.
When doing plank push-ups, make sure to keep a strong plank position and a neutral spine the whole time. Also, squeeze your legs and glutes to keep your hips as stable as possible.
4- Decline Push-Up
Decline push ups help build your upper solid chest muscles and work your upper pecs and the muscles in your shoulders.
When done regularly, decline pushups will help develop your overall upper-body strength.
5- T Push-Up
The T Push-up exercise is an excellent full-body strength builder, targeting major muscle groups and joints. A
dd T Push-up to help you work your shoulder, obliques, back, core body, and chest.
6- Plyometric (plyo) Push Ups
Plyometric (plyo) push ups are an advanced workout that targets your chest, triceps, abs, and shoulders. With this pushup, a “jumping” element is added to the exercise to make it more challenging and explosive.
Plyo pushups are best suited for people with well-developed upper-body strength.
Push Up Routine For Beginners
Push-ups work differently for each individual. You can do them every day to gain strength and resistance.
- If you can do more than 20 push-ups per set and do push-ups twice or three times a day.
- If you are beginning and can’t do more than ten push-ups, you can start by doing a small number of push-ups, like two sets of the max number. Once you reach two sets of 20 with ease, expand to 3 sets of 20.
When you can do that for one week straight, it is time to change the approach.
- Rest two days, and next time do two sets of 85%-90%, the max number you can.
- Then do 3–4 more sets of 20–24 each. The idea is that you finish exhausted.
Learn the proper way of doing push-ups because a poorly executed push-up is not worth the effort.
How To Do Push Up the Proper Way:
- Don’t perform your push-ups too fast or in a half-motion way.
- Nearly touch the floor with your chest.
- Then push until arms are fully extended (not overextended to prevent elbow damage). It is about control and quality and not just quantity.
- Get down slowly and get up quickly.
- Hold the shoulders over the wrists.
- Make sure your hips are as high as your shoulders.
- If you can’t hold your hips in this position, try these pushups for beginners and then progress.
See also: 40 Fat Burning Exercises That Are Proven To Work – Backed by Science
Doing push-ups every day will help you create good habits like brushing your teeth, which is a good habit not just from a calorie-burning perspective but building muscle mass. If you want to get good at pull-ups, do them throughout the day, incorporating those push-ups daily.
And above all, clean up your diet and combine your push ups with other low-impact workouts.