“Drop and give me 20!” is nightmare material for some people. Even though almost all of us have done a push-up at some point in our lives, too many people have traumatic memories of gym class tests or training camps from our childhood. That’s why so many people are afraid of the push-up.
Even so, push-ups are a simple, inexpensive exercise that you can do anywhere. Moreover, they have a number of benefits for your body. We looked at the effects of regular push-ups and devised a 30-Day Challenge. As always, before attempting any new exercise, talk with your doctor about what’s safest for you.
You improve your physique
You might already know that the push-up targets your arms. However, when performed with the correct form, the push-up can target several muscles. According to Harvard Health Publishing, an online resource from the university’s medical school, push-ups work several muscle groups at once: the arms, chest, abdomen, hips, and legs.
If an exercise is too easy for you, you won’t gain any muscle; on the other hand, if an exercise is too difficult, you won’t be able to engage with it effectively. You can adjust the push-up for your fitness level. For example, if a regular push-up is too difficult, try doing them on your knees instead of on your toes. If it’s not challenging enough, try moving your hand position or watching the angle of your elbows. Working your muscles effectively can help you get sculpted arms, according to the medical resource site Healthline.
You gain strength to help beat aging
Developing muscle isn’t just an aesthetic motivation; it’s also a crucial step in fighting the challenges of aging. According to Harvard Health Publishing, push-ups can help with your body’s physical responses to aging. They use this example: when you fall, you mimic the reaction of a push-up because you extend your arms, hands, and wrists to absorb the impact. This improves your reaction time to catch yourself in a fall and limit your risk of injury.
Your body will learn muscle memory
By doing the same exercise every day, you get better at that move, making it easier to perform. However, Healthline warns that if you want to gain strength while doing the same exercise, you’ll need to vary your technique or routine.
That’s why we’ve devised this 30-Day Push-Up Challenge. Think you can do it?
Day 1: 5 push-ups
Day 2: 7 push-ups
Day 3: 8 push-ups
Day 4: 9 push-ups
Day 5: 10 push-ups
Day 6: 12 push-ups
Day 7: REST
Day 8: 12 push-ups
Day 9: 14 push-ups
Day 10: 15 push-ups
Day 11: 17 push-ups
Day 12: 18 push-ups
Day 13: 20 push-ups
Day 14: REST
Day 15: 20 push-ups
Day 16: 21 push-ups
Day 17: 22 push-ups
Day 18: 23 push-ups
Day 19: 24 push-ups
Day 20: 25 push-ups
Day 21: REST
Day 22: 25 push-ups
Day 23: 26 push-ups
Day 24: 27 push-ups
Day 25: 28 push-ups
Day 26: 29 push-ups
Day 27: 30 push-ups
Day 28: 32 push-ups
Day 29: 33 push-ups
Day 30: 35 push-ups
Sources:
https://www.health.harvard.edu/aging/why-push-ups-help-beat-aging
https://www.healthline.com/health/fitness-exercise/pushups-everyday
https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core
