Push-ups have been a staple upper body exercise for decades. They are often incorporated into workout routines to target the chest, triceps, shoulders, and upper back muscles. Push-ups are bodyweight exercises that can be performed anywhere without gym equipment.
The question on many people’s minds is how many push-ups a day they should do to build muscle effectively. This article will explore the benefits of push-ups, how many push-ups a day are required to build muscle, push-up variations help target specific muscle groups, and how to incorporate push-ups into your workout routine.
Table of Contents (click to expand)
Benefits of push-ups
Push-ups are an efficient compound exercise that engages the same muscles as many regular pushups. This makes them one of the best exercises for building upper body muscle mass and strength. They can be modified to target specific areas like the triceps or chest.
To get the most from push-ups, executing them correctly is crucial. Doing so will help you develop upper body muscle mass and overall stability in the core muscles.
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By executing them correctly, push-ups can also engage the serratus anterior muscles. These muscles are located on the sides of the chest and help increase the definition of your ribcage.
Push-ups not only build muscle but also improve posture and increase bone density. Push-ups can also be a low-impact exercise option for joint pain or injuries.
How many push-ups a day to build muscle
The number of push-ups required to build muscle depends on individual fitness levels and goals. The recommended number of push-ups to build lean muscle ranges from 20-50 reps per set, with rest periods between sets.
To build muscle effectively, it is important to gradually increase the number of push-ups performed, challenging your muscles with different variations in each set. Consistency is key, as muscle growth occurs over time with regular exercise.
Push-up variations
While the traditional push-up targets the chest, triceps, and shoulders, many push-up variations help to target specific muscle groups.
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Diamond push-up
The diamond push-up, or the close grip push-up, is an effective exercise for targeting the triceps.
Place your hands close together to perform a diamond push-up, forming a triangle shape with your thumbs and index fingers. Lower your body to the ground, keeping your elbows close to your sides.
Wall push-ups
Wall push-ups are a beginner-friendly exercise that targets the chest and shoulders.
To perform a wall push-up, stand facing a wall and place your hands on the wall at shoulder height. Lean forward and bend your elbows, lowering your chest towards the wall. Push back up to the starting position.
Incline push-ups
Incline push-ups are another beginner-friendly exercise that targets the upper chest and shoulders.
Place your hands on a bench or step with your feet on the ground to perform an incline push-up. Lower your full body weight towards the bench, keeping your elbows close to your sides. Push back up to the starting position.
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Decline push ups
Decline push-ups are an advanced variation that targets the lower chest and shoulders.
Place your feet on a bench or step with your hands on the ground to perform a decline push-up. Lower your body towards the ground, keeping your elbows close to your sides. Push back up to the starting position.
Workout routine
Incorporating push-ups into your workout routine can help to build upper body strength and muscle mass. Here’s a sample workout routine that includes push-ups:
Warm-up
Perform 5-10 minutes of light cardio and other exercises, such as jogging or jumping jacks, to get your heart rate up and warm up your muscles.
Push-ups
Perform 3 sets of push-ups, with 10-20 reps per set. Rest for 1-2 minutes in between sets.
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Push-up variations
Choose 2-3 push-up variations and perform 2-3 sets of max reps for each variation, with 10-20 reps per set. Rest for 1-2 minutes in between sets.
Resistance training
Incorporate resistance training exercises that target the entire upper body, such as dumbbell bench press, overhead press, and rows. Perform 3-4 sets of each exercise, with 8-12 reps per set. Rest for 1-2 minutes in between sets.
Cool-down
Finish your workout with 5-10 minutes of gentle stretching, focusing on the upper body muscles targeted during your workout.
Average push-up numbers
According to a study by the American Council on Exercise, the average number of push-ups an adult male can perform in one minute is 35-44, while the average number for females is 24-29.
It is important to note that these numbers may vary depending on individual fitness levels, body composition, and age.
It is also important to prioritize good form over the number of push-ups performed, as poor form can lead to injury
Frequently asked questions
How many push-ups should I do as a beginner?
As a beginner, it is essential to start with several push-ups that are comfortable for you. Begin with a smaller number, such as 5-10 push-ups per set, and gradually increase the number of reps and sets as you build strength.
Can push-ups help me lose weight?
While push-ups can help build muscle and increase core strength, they are not a weight loss solution.
To lose weight, it is essential to incorporate a balanced diet and regular cardiovascular exercise into your routine.
Can push-ups reduce belly fat?
Push-ups can help to build muscle in the chest, triceps, and shoulders, but they are not a targeted solution for reducing belly fat.
To reduce belly fat, it is crucial to incorporate a combination of cardiovascular exercise and a balanced diet into your routine.
Can push-ups cause injury?
Like any exercise, push-ups can cause injury feeling pain if not performed in good form or excessively.
Prioritizing proper form first, gradually increasing the number of reps and sets, and listening to your body for any signs of pain or discomfort.
How often should I do push-ups?
To build muscle and strength with push-ups, it is essential to incorporate them into your routine consistently.
Aim to do push-ups at least 2-3 times per week, gradually increasing the number of reps and sets.
Can push-ups replace weight lifting?
Push-ups can be a valuable addition to your workout routine but cannot replace weight lifting entirely.
Weight lifting exercises using dumbbells or barbells can help to build strength and muscle mass more rapidly than bodyweight exercises like push-ups.
Will 100 push-ups a day build muscle?
Yes, doing 100 or more push-ups daily can help you build muscle, especially if you are new to strength training.
Push-ups primarily work your chest, shoulders, triceps, and core muscles. When you repeatedly challenge these muscles, they strengthen and build muscle mass.
However, as you progress and get stronger, you may need to increase the difficulty and opt for high-volume repetitions to continue seeing gains.
Combining regular push-ups with other strength training exercises and a well-balanced diet is essential for optimal results.
How many pushups a day is good?
The number of pushups to do daily can vary depending on personal fitness goals and fitness level.
However, an excellent place to start for beginners is doing 3 sets of 10 pushups per day, gradually increasing the number of reps and sets as fitness improves.
Doing up to 50-100 pushups daily can be a good goal for intermediate and advanced fitness levels. It’s also important to vary the types of pushups to target different muscle groups and prevent plateauing.
Consult with a fitness trainer or a healthcare professional before starting any new exercise program is essential.
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Conclusion
Push-ups are an efficient and effective exercise for building strength and muscle mass. You can achieve your fitness goals over time by incorporating push-ups into your workout routine, gradually increasing the number of reps and sets, and focusing on the correct form throughout the entire time.
Remember to listen to your body, prioritize consistency, good form, and proper technique, and have fun while strengthening with push-ups.
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