Do This Many Push-Ups a Day to See Results, Stat

Do This Many Push-Ups a Day to See Results, Stat

The Benefits of Doing Push-ups

Push-ups are a simple yet effective full body strength exercise. When done properly and consistently, push-ups build upper body strength, sculpt the arms and shoulders, strengthen the core, and improve posture. While results vary by individual, incorporating push-ups into your routine 2-3 times per week can lead to increased muscle definition over time.

Proper Push-up Form

To get the most out of your push-ups, be sure you are using proper form:

  • Keep your back straight and core braced throughout the movement
  • Lower your chest all the way to the ground, then press back up
  • Avoid sagging your hips or straining your neck by looking down
  • Inhale as you lower, exhale as you push back up

Modify Push-ups to Your Fitness Level

One of the great things about push-ups is that they can be easily modified. Try these variations to find one that matches your strength and fitness level:

  • Incline Push-ups: Place your hands on a stable elevated surface to decrease resistance
  • Knee Push-ups: Maintain a straight back while resting your knees on the floor
  • Negative Push-ups: Lower yourself slowly over 5 seconds, then press back up normally

Set a Push-up Goal

Aim to do push-ups 2-3 days per week on non-consecutive days. Start with 3 sets of 5-10 reps, resting 1 minute between sets. Gradually increase total weekly reps each week. Consistently doing 50-100 total push-ups several times per week can lead to noticeable strength improvements over time.

Combine Push-ups with Other Exercises

While beneficial on their own, even greater fitness gains can be achieved by pairing push-ups with squats, lunges, planks and other bodyweight exercises. Try creating full body circuits that target all major muscle groups.


How many push-ups should a beginner do?

Beginners should start with 3 sets of 5-10 push-ups, 2-3 times per week. Focus on proper form over high quantity. Gradually increase reps as your strength builds.

What muscles do push-ups work?

Push-ups target the chest, shoulders, triceps, abdominals and lower body. They work nearly all major muscle groups and are great functional fitness exercises.

Can I do push-ups everyday?

Doing push-ups daily is fine for some. However, it’s best to take 1-2 rest days each week to allow your muscles adequate recovery time. Listen to your body and take a break when needed.

How long does it take to see results from push-ups?

Many begin seeing modest improvements in chest and arm muscle definition after 2-4 weeks of consistent push-ups. However, more noticeable changes often take 6-8 weeks.

What happens if I do 100 push-ups a day?

Committing to 100 daily push-ups can lead to increased upper body strength. However, be sure to build up slowly while maintaining proper form to avoid overuse injuries.