If you’re looking to build strength in your upper body, then push-ups are as effective as any exercise. They work the triceps, pectoral muscles and shoulders, as well as also strengthening the lower back and core. If push-ups are performed regularly and with proper form, they are a fast and efficient method for building strength.
One of the best and most popular reasons to use push-ups as a strength-building exercise is the fact that they can be performed from virtually anywhere and don’t require any equipment. Therefore, there’s no external pressure that’s commonly associated with other strength exercises that need to be performed in a gym setting.
By simply just doing push-ups, you can hit a number of different muscle groups which is great for building all-round upper body strength. If you’re looking to really maximize these gains, it’s recommended you add variety to the types of push-ups you’re doing, such as wide arm push-ups and diamond push-ups.
Are push-ups as good as planks?
This all depends on your training goals and whether you’re training for a specific sport or training just to strengthen and condition your body. The plank is an excellent exercise for stability and developing core strength. It’s also a simple exercise to learn and will provide you with fast initial results.
There are however, a limited amount of variations of the exercise, and as touched upon earlier, variety is an essential tool for maximizing athletic development.
When comparing the effectiveness of push-ups to planks, it’s important to consider the all-round value of the push-up. They not only provide similar static strength to the plank, but also intermittent firing of deep trunk muscles.
Push-ups force the body to move in a number of ways, developing flexible strength. These movements subsequently improve the connection between the brain and nervous system.
Another important factor to note when comparing the two is the fact that push-ups provide both concentric and eccentric strength, whereas planks don’t. This keeps the body and it’s muscles moving, as opposed to the isometric nature of a plank.
Do push-ups get you ripped?
For athletes who want to get ripped, you’ll be looking to find exercises that give you quick results. However, getting properly ripped requires high levels of determination and perseverance. It also relies on exercises which are focused on improving many components of the body at the same time.
For this reason, push-ups are a good option to get you ripped. They’re one of the most effective strength builders that serve to develop the entire body, from your arms to your core. You’ll obviously still need a balanced diet, as well as other physical activity such as cardio, but push-ups certainly help to develop muscle bulk.
To avoid plateauing with your push-ups, it’s important to combine your push-up workouts with other exercises. This will help you to continue gaining strength, as well as keeping your muscles super-defined.
Strength training workouts such as bench press and tricep kickbacks are a couple of good options, while cardiovascular training is great at burning body fat.
Do push-ups make your breasts smaller?
Regularly performing push-ups will invariably strengthen and improve several muscles in your arms, chest and shoulders. Therefore, it’s hardly surprising that small, but noticeable increases in the size of these muscles will commonly occur.
If however, you’re worried that these changes will subsequently lead to your breasts becoming smaller, then don’t.
The breasts themselves won’t reduce in size as a result of push-up exercises as they sit on top and external to the muscles of the chest. You may notice a small increase in chest diameter as your muscles begin to strengthen though.
If you’re sticking to a strict diet and incorporating other aerobic exercises alongside your push-up workouts, it’s worth noting that breast size may decrease as your levels of body fat begin to decline. This however, isn’t a direct result of the push-ups, just an overall result of losing weight.
How do beginners improve push-ups?
Push-ups can often be a daunting and difficult bodyweight exercise to tackle if you’re new to fitness. However, there are a number of simple modifications you can use as a useful starting point to get you up to speed and increase your confidence levels.
The most common method is doing push-ups from your knees. A lot of people are unable to fully support their body weight when they first get started, so this variation is great for slowly developing your upper body strength.
All you need to do is firstly start on your hands and knees in a modified plank position. From this position, slowly bend your elbows and lower your chest to the floor, all while maintaining a straight line from your head to your knees. With your chest lowered to the floor, press yourself back upwards, engaging your chest and core muscles.
By putting some of your weight on your knees in this exercise, it’s a safe and effective way of building up strength, improving your push-up technique, and developing confidence. If this modification is too easy and you’re barely breaking into a sweat, then the incline push-up may be a better option.
With incline push-ups, you’ll first need to find a sturdy box or another form of elevated surface. Then, place your hands shoulder-width apart on the box and keep your legs together.
With your arms straight, but not locked, slowly lower your chest to the box. Push back upwards and repeat. Once you’ve mastered the incline push-up, you shouldn’t be too far away from stretching yourself to attempting some standard push-ups.
How many push-ups should I do a day to see results?
Push-ups are an exercise that a lot of people either overdo or don’t do enough of. They can be challenging for beginners, but it’s important not to be disheartened at first. After all, if you can only do five push-ups to begin with, it’s certainly better than nothing.
And, five push-ups with proper form are far better than tens of push-ups that don’t properly engage the body’s muscles. It’s best to improve yourself at a steady pace.
There isn’t a limit on how many push-ups a person can do in one day. Some athletes look to do around 300 a day, while others will do between 50-100. If you’re closer to the latter, you should still be able to maintain a strong upper body and see results.
It’s important however, to keep increasing the number of reps and sets in order to challenge your body. If you stick with a routine doing 30 push-ups a day, your muscles will over time become familiar and comfortable with this amount, and stop growing.
Therefore, constantly look to stretch yourself that little bit further and you’ll be rewarded with impressive results.