10 Massive Benefits of Doing Push-Ups Everyday

push ups at the gym

The standard push-up: The tried, tested, and true upper body workout. Every stereotypical football coach in the movies makes their players do push-ups. If you were asked to name an exercise on Family Feud you would probably say “push-ups.” In your middle school gym class, all you were taught was push-ups and dodgeball. Sometimes, the simple thing that everyone knows is the thing that gets most overlooked. Push-ups really are that “thing” in the upper body exercise world.


The benefits of push-ups are genuine. It isn’t just a punishment for football players goofing around during practice. Unlike bodyweight training, you should be doing push-ups every single day and here are 10 reasons why:

1. You Build Routine

A good routine is key to any health and fitness program. How successful people are who say, “Oh, I will make it to the gym sometime tomorrow and maybe try a little bodyweight training” when compared to those who say “I will be at the gym at 7 PM tomorrow” is pretty obvious. If you were to compare the two, the answer would be the person who has a plan and a routine will see better results nine times out of ten. Therefore, setting aside time to do push-ups every day is the start of a very good daily routine. After all, you have to start somewhere.

2. Fix Your Posture

If you are like a lot of people out there then you probably spend a lot of your day sitting and staring at a computer screen. This is terrible for your posture. Your shoulders roll forward, your neck hurts, you get headaches… the list goes on and on. Standard push-ups with your hands and elbows in the correct position strengthen your chest, as well as your core which is the most important factor in having the correct posture.

3. Push-Ups Are a Great Workout

Don’t have the time to make it to the gym today? You don’t have to completely forego exercise. The perfect push-up is an excellent workout in a pinch. You work your arms, shoulders, core, triceps, biceps, back, and other muscle groups with one simple exercise. How many “machines” at the gym can claim that? Skipping the gym doesn’t have to mean missing out on valuable exercise time.

4. Save Time With Push-Ups

A lot of people wake up in the morning with plans to go for a run or get out to the gym. Getting some exercise in the morning is one of the best ways to achieve and maintain a healthy lifestyle. However, it’s easier said than done. Don’t overcomplicate things. Fit in a push-up routine in between breakfast and showering. You don’t need to go for a half-hour run or spend an hour at the gym while you’re still half asleep! Start your day with push-ups and make up the rest of your fitness routine later in the day when you’re less strapped for time.

push ups at the gym

5. Prevent Back Injury

Back injuries can be devastating. They take you away from the activities you love and can linger for days, weeks, and even months. Prevention is the best form of treatment. Stop back pain before it even gets started by doing push-ups every day. Push-ups force you to engage your core muscles in order to stabilize your body as you go through the motion. A strong core goes a long way in preventing back injuries.

6. Increase Muscle Definition

A lot of people think about big arms, broad shoulders, and ripped pecs when they think about push-ups. The reality is that push-ups are actually much better at building toned, defined muscles than they are at building huge, bodybuilder muscles. As mentioned, the push-up motion engages your entire core. You use muscles throughout your body to stabilize yourself and complete the movement. The result is toned muscles with a lot of definition.

7. Push-Ups Are Great Cardio

When you think of a good cardio workout you probably think of going for a long run or doing wind sprints. However, a lot of people overlook the cardiovascular benefits of doing push-ups. As you engage muscles throughout your body, you force your heart to pump oxygen-rich blood to those muscles in order to fulfill the demands you are putting on them. Push-ups may not fit the traditional idea of a cardio workout but they certainly do the job.

8. Prevent Osteoporosis

As men and women age, bone density can decrease drastically. For women, the problem is much more pronounced and the clinical definition of severe bone density loss is “osteoporosis.” This condition can be devastating and increase the risk of fractures and broken bones. Weight-bearing exercises like push-ups, combined with a healthy diet, are the best way to help maintain bone density. Push-ups every day can offer long-term health benefits for people as they age.

build muscle

9. Increase Testosterone Production

People often think of testosterone as a man’s hormone but, the fact is, both men and women need testosterone in order to build and maintain muscle. Strength exercises are a great way of promoting the production of testosterone. Push-ups are the most easily accessible strength exercise you can do in any location, at any time. As you age, your body will produce less and less testosterone on its own. Daily push-ups can help combat that reduction in testosterone.

10. Stretch Out Your Muscles

You know how important stretching is. Not only does a good stretch feel great but it can help improve your flexibility and prevent injury. When you do a push-up you get a great stretch in your chest, arms, and back. If you wake up with a little bit of muscle stiffness in the morning then a push-up routine can be one of the best ways to stretch out your body and get some exercise at the same time.

Build a routine that has a ton of great benefits by simply doing push-ups every day. You will feel the benefits right away and see the benefits over time. Feeling great has never been so easy. So, drop down to the floor, with your hands and elbows in the correct position and give me ten!


How To Do Perfect Push-up, Greatist

Muscle Activation during Push-Ups, Journal of Sports Science Medicine


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