The Benefits of Regular Push-ups

Many people use push-ups for their normal exercise routine. The benefits of doing push-ups on a daily basis include improved muscle mass and cardiovascular health. Push-ups are a type of strength training exercise. Although they mainly activate the muscles in the arms and shoulders, they hold the muscles in the core and legs. Therefore, push-ups are very useful in gaining strength in the body. The effects, benefits, and potential risks of doing push-ups regularly are as follows:

Increased Joint Support

Push-ups are particularly effective in strengthening the muscles around the shoulder joints. Muscles and tendons in the shoulder area are responsible for keeping the upper arm bone in the shoulder socket. However, to increase sufficient strength in the muscles, it is important to increase the number of push-ups gradually. Overloading of weak muscles can cause muscle and tendon injuries.

Increased Muscle Tone and Strength

There are several different variations of push-ups and each type activates the muscles in different ways. A small study involving eight volunteers in 2015 also looked at the variations of push-ups and compared their effects on different muscle groups. As a result of this study, the following data were obtained:

• Standard push-up (SP): Hands shoulder-width apart and directly parallel to the shoulders. The upper torso or torso is in line with the legs and remains rigid throughout the torso.

• Wide pressure: The distance between hands is twice the SP.

• Narrow pressing (NP): Hands are under the middle of the breastbone or on the sternum with the touch of the thumb and index finger of each hand.

• Thrust forward (FP): Hands are shoulder-width apart, but 20 cm in front of the shoulders.

• Push-back (BP): Hands are shoulder-width apart but 20 cm behind the shoulders.

According to the study, the following findings were obtained:

• NPs resulted in the greatest activation of the triceps and pectoralis major muscles or pecs.

• FPs and BPs resulted in the greatest activation of abdominal and back muscles.

• BP generally stimulated the most muscle group count.

In addition, the study concluded that BPs may be the most useful pushup variation for improving upper body condition and strength. NPs are best suited for people trying to increase the size, tone or strength of their triceps and pecs.

Improved Cardiovascular Health

Some studies have linked muscle strength with a reduced risk of cardiovascular disease. In his study conducted in 2019, the relationship between the number of push-ups a person can do and the risk of developing a cardiovascular health problem after 10 years was investigated. A total of 1.104 active, middle-aged men participated in the study. Researchers found a significant difference between the two groups of men. This difference is between those who manage to do more than 40 push-ups a day and those who manage to work less than 10. Men in the 40 or more push-up group are 96% less likely to have cardiovascular problems than men in the 10 push-up group. However, it’s important to remember that this study only involved active middle-aged men. Further studies are needed to determine whether these associations are the same for women and for older or inactive people.

Risks

As with most exercises, pushups can increase some risk of injury. Many injuries result from using an incorrect technique. If people are unsure how to perform the different types of pushups, they should speak to a fitness instructor. Overall, the benefits of exercise tend to outweigh the risks. However, there are some potential risks to practicing daily pushups. These risks are as follows:

Reaching a fitness plateau: People who repeat the same exercise every day find that it becomes less difficult over time. People call this a fitness plateau. This shows that the muscles no longer develop. To avoid reaching a fitness plateau, people should include a wide variety of exercises in their fitness routine. Doing this will activate many different muscle sets. People who are eager to preserve their muscles can benefit from aerobic exercise. A study conducted in 2013 also shows that people who do aerobic exercise tend to maintain great muscle strength throughout life. Ideally, a detailed exercise routine should also include some exercise types. These types of exercise are as follows:

• Basic nerve development
• Balance training
• Stretching

Back pain: Some push-up variants such as BP and FP increase the activation of the back muscles. Buddha can cause back pain and discomfort. In addition, push-ups cause temporary compression of the intervertebral joints in the spine. An intervertebral joint is the point where the two vertebral segments meet. A pillow of tissue called an intervertebral disc separates each section of the spine. Excessive weight-bearing exercises can contribute to the wear and tear of these discs, resulting in pain and stiffness. People in poor conditions should speak to a doctor before incorporating their shot into their fitness routine.

Wrist pain: Some people may experience pain in their wrists while doing weight-bearing exercises such as push-ups. Most of the pain occurs in the back of the wrist when the person bends the hand back. The study conducted in 2017 also found that 84% of people who suffered pain along the wrist in response to weight gain had physical abnormalities in the wrist. Approximately 76% of these cases were due to a small ganglion cyst. The second most common cause of pain is a partial ligament tear. It is unclear whether these abnormalities are the result of repetitive weight-bearing exercises. However, people who experience wrist pain during push-ups should see a doctor. They can make suggestions on how to support the wrist during exercise. Alternatively, the doctor may suggest a different exercise technique.

Elbow injury: In a study conducted in 2011, the effect of push-up speed on elbow joints was investigated, and the researchers tested three different thrust speeds, fast, medium and slow. This study found that faster push-up speeds resulted in greater force on elbow joints, ligaments, and other surrounding tissues. They also concluded that those who do push-ups faster can increase the risk of injury to these structures. At the same time, the study showed that slower push-up speeds result in greater muscle activation. Overall, these findings suggest that slower push-ups are safer and more likely with increased muscle growth.

Daily push-ups can help increase muscle tone and strength in the upper body. Other potential benefits include increased cardiovascular health and better support around the shoulder joints. However, there are some risks of practicing pushups every day. These include low back pain, wrist pain, and elbow injury. People can reduce these risks by learning the appropriate technique for the push-up variations they want to include in their daily exercise plans. People who choose to practice pushups every day should also try to combine it with other forms of exercise. This is likely to provide a greater overall health benefit than strains alone.