Push ups are one of the most common bodybuilding exercises and this is not without reason. But even if you are new to the fitness arena or are the one looking to level up your fitness results, push-ups are unmissable. Interestingly, push-ups are a compound exercise. You can enjoy its amazing effect on the level of fitness, body composition, and overall health without combining it with any other exercise. Here’s more about the benefits of push ups everyday and how to start with a push up workout.
Benefits of Doing Push Ups Everyday
Listed below are the benefits of push-ups:
1. Improves Core Stability
During each push-up, the core is engaged and pulls in the abdominal muscles. These muscles remain active throughout the reps and sets. This results in increased core stability, especially of the rectus abdominis and oblique muscles.
2. Increases Upper Body Strength
Push up workout routine helps build muscles and improve strength, especially in the upper body. It works on several muscles of the upper body namely, pectoralis major (the largest chest muscles), pectoralis minor (the smaller chest muscles), triceps (thick muscles located in the back of the upper arm), anterior deltoids (shoulder muscles located at the top of the shoulder joints), core ( muscles in the abdominal region).
3. Reduces Risk of Cardiac Issues
Adding push-ups to your daily routine makes your body physically fit and active. As the body incorporates rhythmic breathing with moves, it supports heart health. According to the findings of a study, people who can do more than 40 push-ups run a lower risk of developing heart problems.
Push Up Levels and Variations
From basic push up to a range of variations, a push-up workout routine graduates from beginner-level to advanced level. Here’s how to start:
1. Beginner Level Push Ups:
Wall Push Up – Unlike the regular push-up, this is a vertical version of the push-up. To perform this, stand at an arm’s length distance from a wall. Raise your arms to chest level and place the palms on the wall slightly wider than shoulder-width. Engaging your core, bend the elbows and bring the torso close to the wall. Reverse the movement and get back to the starting position.
2. Intermediate-Level Push-Ups
Decline Push Up – These are primarily shoulder push-ups as they add more resistance. To perform a decline push-up, place the feet on an elevated surface, higher than the hip level. For instance, use a chair or a bench and place your hands on the floor. Get down to let your chest touch the floor. Complete as many repetitions while keeping the torso steady.
3. Advanced-Level Push Ups
Dumbbell Push-Up To Row – You’ll need two dumbbells to perform this variation. To start, get down in the regular push-up position. Place two dumbbells on the floor under your chest. Complete push-up repetition and a dumbbell row in synchronisation.
Conclusion
The benefits of push ups everyday go beyond improving physical health. Daily push-up routine not just changes our outlook towards fitness and health, but also motivates us to get better each day. It is one of the few compound exercises that work on multiple large and small muscles simultaneously. It is a perfect exercise for a well-toned upper body.
