Body fitness

Benefits Of Doing Push Ups Everyday – Proven Results

Benefits Of Push Ups - Healthcare Blog

Benefits Of Push Ups Workout – In the Home Bodybuilding/Workout Push up is the most common exercise. You can use this exercise as a warm up or as a workout. After knowing the benefits of push ups, Surely your interest in the Push-ups will be increased. It is a compound exercise that targets multiple muscles.

Before knowing the benefits of push ups you should firstly know about which muscles are involved during push-ups workout because you can majorly feel the benefits of push ups in these muscles.


Push Ups Muscles Worked

These muscles are necessary to explain because these muscles are gained benefits from doing push-ups every day.


This muscle is located in the core. This is the major muscle of the core that involved during push up workout.

There are 2 types of muscles in the Abdominal Muscles:-

  •  Rectus Abdominis
  •  Transversus Abdominis

These muscles are responsible for hold the body off the ground.


Deltoid Muscle

This muscle is located in your shoulder. It has two parts the deltoid major and deltoid minor. The shoulder muscle is connected after clavicle and scapula. These are located above the shoulder joint.

Chest Muscles

Chest muscles also participate majorly during push ups. Chest muscles and biceps muscles gain maximum benefits among all muscles.

There are 2 types of chest muscles participate during push-ups.

  •  Pectoralis major
  • Pectoralis minor

These muscles become strong if you workout every day.

Push-ups Muscles Worked
Push-ups Muscles Worked

Back Muscles

Erector spinae is the main muscle responsible for back shape and stabilization. So that’s why you can strengthen your back muscles by adding push up workout in the workout schedule. After that this muscle is connected to the butt muscle which is the largest muscle group.

Arms Muscles

Arms muscles are also targeted prominently through push-ups workouts. Firstly, You can feel tired in the muscles of your arms during push up workout.

Biceps Muscle

 Biceps Brachii is the main muscle of your biceps which targeted by the push up. The main strength of the arms is located in the Biceps.


In the upper body, there are many joints in fingers, wrists, forearms, and elbows are also worked isometrically These joints are responsible for the bending/Motion of the body.


  • Lower back muscles
  • Abdominal, or core muscles
  • Gluteus maximus and medius, which are the buttocks muscles
  • Leg muscles, including the hamstrings, quadriceps, calf, and shin muscles


All that benefits that you will be gained from the push-ups all are really amazing but people generally have a question that which type of muscles will gain these benefits. So these all small and big muscles that are mentioned above will gain benefits. To know this is necessary because when you will track results after some days, you find improvement in these muscles.


Benefits Of Push Ups

1. Best For Beginners

I like this exercise the most, nowadays I am doing home workouts, I mainly do push-up workout on chest and biceps day. There are many reasons for which you can say that this is very easy for beginners are –

  • Easy to Learn
  • Easy for Gaining Benefits
  • Easily Adaptive
  • Easy To Do Progress(In Sets & Repetitions)
  • Very helpful to build the Initial strength of the body.

That’s why if you are new to the gym, trainers will usually recommend you to start biceps and chest days with push-ups. If you are also a beginner then I also suggest you to add push-ups to the workout schedule.


2. Strong Core 

Having a strong core doesn’t just mean toned abs; a strong core promotes good posture and prevents back pain/injuries. For good movement, heavy lifting capacity, Body agility. You must need a strong core. And push-up is a very helpful exercise to make your core strong.

  • It targets the abdominal muscle of the core majorly and for the strong core, this muscle plays a very vital role.

Simple push-ups also target your core in a good amount But if you will want to train your core to the next level then you should need to add different types of push-ups in the workout.

Benefits Of Push Ups - Strong Core

3. V Shaped Back

Many fitness channels, websites recommend several exercises to get your Back into V shape. But if your sole purpose is to get your back in the V shape then push ups and pull ups workouts are sufficient.

  • Push ups and pull ups workout decreases the extra fat around Back and majorly target the Erector spinae which is responsible for back shape and stabilization.

If your back posture is not too bad then you can get your back in V-shape by doing push ups and pull ups workouts 2-3 times a week.

Benefits Of Push Ups - V Shaped Back


4. Biceps Size

If you want to increase the size of the muscles of Biceps then this exercise will be very helpful for you. There is a difference between Total biceps size and Biceps muscle size. Total Biceps Size = Arms fat + Biceps Muscle Size.

  • Push ups workout helps to decrease the extra fat of the biceps area and increase the size of the Biceps muscle. Bicep Brachi muscle is responsible for the size and stabilization of the biceps and push-up workout targets it prominently.

Also, Build triceps muscles

The push-ups are the most traditional body shape exercise. It helps build your triceps muscle.


Benefits Of Push Ups - Biceps Size


5. Improving Cardiovascular Health

Push up is also a hardcore exercise. That’s why your heart rate increase during workout and Raising the heart rate during exercise helps strengthen the heart muscle, enabling it to pump more oxygenated blood to the lungs and throughout the body.

Doing exercise that raises the heart rate can help:

  • Lower blood pressure
  • Regulate blood sugar and insulin levels
  • Reduce the risk of heart disease and cancer

During this exercise, there are many types of happy hormones releases which help you get out of problems like depression.

Benefits Of Push Ups - Improving Cardiovascular Health


6. Strength Increases

Push up workout is a compound exercise that targets a large number of different muscle groups of the body. And major muscle groups, such as your biceps, core muscles, triceps, anterior deltoid, and lower body muscle groups are targeted by push-up workouts, and these muscle groups are primarily responsible for physical strength.

  • It trains your muscles to work together and become stronger.

So, If you also want to increase the strength of the Body then you would need to add push ups workout in your workout schedule.


7. Guard Your Shoulders/Back From Injury

The most debilitating and common injury is shoulder and back injury. You can get injured here due to stiff movement, or any workout. The main reason behind the Back and shoulder injury is weak muscles and stiffness.

  • Push ups workout strengthen Back and shoulder muscle groups. And By supporting the strength and health of primary and secondary shoulder, Back muscles, the likelihood of debilitating injuries significantly lowers.

Also, to prevent injury during push-ups, do a hard warm-up before exercising.


8. Big Transformations Possible

This is a great exercise, if you want to transform your body shape completely. By doing push-ups workout, There are lot of people who did got their favorite physique what they wanted. Push up is that exercise that has the capability to perform an amazing transformation of the body.

  • If you want to see and read the experience of those who transformed their body by doing push ups only then you can read – Push Ups workout Results.

Big transformation is possible because push ups exercise target the various number of muscle groups of the body. So if you want to transform your body then you should need to add push ups in your workout schedule.

Benefits Of Push Ups - Big Transformations Possible


9. Do Anytime & Anywhere

You do not need any kind of equipment to do this exercise, That’s why this is the first preference of many people in-home workout.

If you are busy in your profession and with work you also want to stay fit and make your body muscled then by taking 100 push ups a day challenge you can complete this. In the gym, people spend 2-3 hours, but in a 30-minutes workout, you can achieve the same results by doing 100 Push Up Challenge + some exercises.

  • You can do Push ups workout anywhere and anytime. There are very few types of push up in which you need a bar or table.

Benefits Of Push Ups Everyday


10. Full Body Workout

Push-up is a compound exercise that targets the various number of body muscles. It majorly targets various muscle groups, such as your biceps, core muscles, triceps, anterior deltoid, and lower body muscle groups. That’s why this exercise is enough to stay fit your whole body.

  • The more muscles used, the greater the production and release of HGH.


11. Less Time More Calorie Burning(Fat Burn)

Doing push ups workout with your full efforts be a powerful full body workout. That’s a reason push ups workout promotes the fat loss. 

  • They use up a large amount of energy in a short period because the movements require large muscle groups to lift and hold much of the body’s weight.

If you also want to reduce excess body fat and build strength in less time then you should go with push ups workout. To complete more calorie burning and fat loss motive, you must add different types of push ups in the workout schedule.


12. Mental Strength

For this, mental strength building, exercises are a must. This type of training for your brain activity in a similar way in which push-ups help your build your upper strength.

  • During exercise, there are many types of hormones released which are helpful to keep your mind stress and depression free. Perseverance is an easy task, Picking up one exercise at a time could be an easy task but making that as a habit and sticking to your routine requires mental strength.

And if your mental strength is good then you can easily focus on your work and remains always happy. During push up exercise, your heart rate accelerates blood flow to the brain and especially the prefrontal cortex, which is responsible for all of our higher functioning abilities.


Benefits Of Push Ups - Mental Strength


13. It’s Impressive

Doing push ups is not an easy task. So if you are able to do it perfectly, with a large number of repetitions then it is very impressive. There are 90 percent of beginners who make various mistakes during push up workout.

  • And In Push ups there is a challenge of doing 100 push ups a day is too impressive. Not only exercise, Push ups workout results gives an amazing impression on those people who will notice your body.

To make a good impression and show strong, people take up the challenge of push ups. So do push-ups every day and gains its miracle benefits.


14. Increases Testosterone Level

Testosterone is the main male sex hormone, but females also have small amounts of it. Only Testosterone level decides many activities of the body.

  • Push ups workout can boost your testosterone level. A large review study found that people who exercised regularly(Like Push Ups, Squats, Lunges) had higher testosterone levels.

What you eat has a major impact on testosterone as well as other hormone levels. Take a well-balanced diet with exercise to boost the testosterone level.

Benefits Of Push Ups - High Testosterone


So, There are amazing Benefits of the Push Ups workout that you can easily gain by adding push up workout in the workout schedule. To maximize push up benefits, you must incorporate this exercise into your regular strength training program.


How You Can Gain Maximum Benefits Of Push Ups?

  • Do Hard & Perfect Workout – At every push up workout, you should give your best. For making push ups workout more challenging you can add push ups challenge or different types of push ups in the workout schedule. Must Remember that you should perform every step of push up perfectly. Must avoid all mistakes during the workout, For reading about all common push up mistakes and It’s resolving way  –  Mistakes and its Resolving
  • Proper Rest – You can do push-up workouts daily but you will have to take proper rest for muscle recovery and to restore energy.
  • Proper Diet – In my point of view, After the workout, if you point matters for the results is Diet. Primarily you should meet the daily demand for macronutrients of the body. Take well balanced diet daily and gain all the amazing benefits of Push Ups.


Final Words

These Benefits and results prove that Push Up is a great exercise. In short, For the Benefits of Push Ups, You can do push ups workout daily (without any mistake) and take proper diet, rest. I hope you will gain all the amazing Benefits of Push Ups.

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About the author

Healthcare Blog - Admin

Hi Everyone My name is Ravi Kumar(Admin). I have more than 4 years of experience in fitness training. I start my fitness carrier in 2014. My passion is to help people to change lives through good health and fitness. My Articles will surely help you in improving health. My focus is to motivate, inspire, and encourage you along the way to reach and even surpass your goals.


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