If you have a set of arms, you have all the tools you need to fit a killer upper body and core workout. Although push-ups are great, it’s a little difficult to determine how many you should do in one day to see results.
Figuring out the number you can shoot for each day can be tricky, but there are several ways to estimate a good number to shoot, and the variety that will build and tone muscles without the need for a single dumbbell.
How many push-ups do you need to do in one day to see results?
So, what is the magic number? Is it 50 or 500?
Everyone is different, and this number varies depending on your body composition and energy level. There is no magic number that is right for everyone to see results, and it varies from person to person. A dedicated push-up technique is available yours whole number.
Check how many there are strong push-ups you can do before your arms are tied under you when you first start. For starters, that number could be as low as 5. For strong people, that number can be as high as 50.
When you engage in this classic activity, the goal is to dry out those muscles. Set realistic goals, stay engaged in the right way, and make sure you keep increasing that number as the job gets easier.
I think setting a modest goal of 20 push-ups a day. If you can’t do a set of 20 without moving, move that number up to 50, or try some of the modified push-ups listed below.
The goal here is to constantly challenge yourself. You should never end the day thinking ‘that was easy’!
Push-ups for beginners
Pulling off one push-up can be a huge success if you’re just starting out, but one push-up isn’t enough to see any major muscle gains. If you struggle with just one push-up, there’s no shame in choosing a modified push-up!
By simply kneeling, you can engage all the same muscle groups in your upper body as a regular push-up, but you won’t be working your core in the same way.
To work up to standard push-ups, I recommend starting with your knees for 10 repetitions and then alternating with basic exercises like planks. A good push-up routine for beginners should look like this:
- 10 reps of assisted incline push-ups
- 60 second plank
- 10 repetitions of relief
- 60 second plank
- 10 repetitions of relief
- 60 second plank
- Take a rest
Maintain this practice for a few weeks, and you will notice that your upper body and core will increase in strength.
Every time you set aside time to push up, be sure to test the standard push-up to gauge whether it’s time to finally graduate from assisted push-ups to standard push-ups.
Intermediate Push-Ups
If you can easily crank out sets of 10 push-ups, it may be time to up the challenge. The good thing about this super easy workout is that there are so many ways to change up the moves to turn the challenge up to 11. I recommend building a clean push routine with these modified exercises for a more challenging challenge.
Slow push-ups: Speed plays a big role in increasing the challenge. When you lower yourself down, count to 5. If you push yourself, count to 5 again.
Pause Reps: Pausing at the bottom of a push-up is also a big challenge. It’s like a cross between a push-up and a plank. By pausing for at least 3 seconds at the bottom of the movement, you can engage more muscles not only in your upper body but also in your core.
Avoid Push-ups: While push-ups (or assisted) make the movement easier, going down push-ups makes it more difficult. Elevate your feet on a step or chair, and engage in regular movement. This variation targets your upper pecs and shoulders in a way that normal movements can’t.
Shaking Hands: By placing one hand slightly in front and the other slightly behind, this movement is very difficult to pull off. It takes a deep focus on your core to keep yourself upright and it’s a complete differentiator if you find that your core fails before your upper body fails.
Building the Perfect Push Cycle
I suggest starting a habit of sampling from all kinds to keep your muscles engaged. Pulling off a few hundred standard push-ups throughout the day may cause your progress to stall.
By incorporating various modifications such as pausing, lowering, or changing the width and position of your hands can make a big difference.
The key to a successful push-up technique is to keep pushing yourself to the point of failure. If you still have a few reps left in the tank at the end of the day – you haven’t pushed it to the limit.
Know Time to Rest
Doing push-ups every day may seem like a good idea, but you need to allow your body time to heal. When your muscles hurt (and they will!), it’s the result of small tears in your muscle fibers. Muscles come back stronger when they have time to heal properly, so it’s best to give your muscles a break when you’re dealing with severe pain.
On rest days, stick to activities that don’t involve your upper body. Go for a walk, hit the treadmill, or stick to light weight machines until your muscles have recovered. A good recovery drink and the right food also help speed up recovery!
Disadvantages of Push-Ups
There’s a reason this ancient work has been around for so long. While there are many benefits to adding a push-up routine to the mix, you can do some real damage if you don’t do it right.
Improper form often occurs when you push your body past its limit. When your muscles fail, they dump all that weight on your lower back or shoulders.
To avoid injury, know when to fail. Hitting a daily personal goal may seem out of reach, but if your form starts to deteriorate, it’s very important to know when to stop!