Is it possible to do push-ups every day and what will be from daily runs 50-100 times

Push-ups are a popular exercise to strengthen muscles. body and upper body. Many people add them to their training. The benefits of doing this movement every day are muscle enlargement and improved cardiovascular health system.

Push-ups are a basic exercise to increase physical strength. Although the muscles of the arms and chest work mainly here, torso and legs are also involved. So they find themselves beneficial to the whole body.

This article will help you figure out what will happen if you push up everyday. We will consider not only the pros, but also the possible limitations. Also try to come to the conclusion – is it possible so often do push-ups from the floor, is it useful and what will happen if you do 50-100 repetitions daily for 1 month and a whole of the year.

In the gym, you can work towards only one goal. Simultaneously train to gain muscle mass, strength and stamina does not work out. If you come to the hall with hope for work out one workout in several directions, you will have less likely to achieve results. Strength training goals can be different: develop strength, endurance or cause hypertrophy, but at the same time they are not achieved and require a different approach to organization of the training process and exercise.

Therefore, it is important to decide what you want: to build muscle, increase force and start push-ups 100 times in one go or just keep fit, it will depend on how often you need train and how many reps to perform.

If you want to pump up, then here is everything you need Be aware of the different variations of this exercise and the number of repetitions for active muscle growth.

• What experts say
  • Pros of push-ups
  • Risks and possible harm
  • Conclusion
• Is it possible to do push-ups every day?
• What will happen if you do push-ups daily?
  • Joint strengthening
  • Improved muscle tone and increased strength
  • Improved heart and circulatory health
• What will happen after a month of doing 50 push-ups per day?
• What happens if you push up from the floor every day for of the year?
• What if I can’t push myself off the floor even once?
• What if you do 100 push-ups daily
  • 1. You will do better push-ups
  • 2. You will have an imbalance of muscles
  • 3. You overload your chest and triceps
  • 4. You can see positive results (if you newbie)
• What to do to pump up without doing hundreds of push-ups day?
• How many push-ups should be done to become stronger and more muscular
  • Your muscle building plan
  • Diet for a fit body
  • Burn excess fat
  • Strength Training for a Fit Body
  • Push-ups should still be done
• Tips for Better Results
• The best types of push ups
  • 1. Inclined
  • 3. Push-ups
  • 3. U-turn
  • 4. Diamond
  • 5. With a negative slope
  • 6. Plyometric

What experts say

Jim White, trainer and teacher at the fitness school, advises Perform the maximum number of repetitions in one approach. it quantity you can use to calculate the total number push-ups that you perform on the day allotted for training upper body, if necessary, breaking them into several approaches:

• If you can complete less than 25 times, do 50-75 repetitions
• If your maximum is between 25 and 50, do 75-150 times
• If you get more than 50 without losing equipment, do 150-250

White suggests performing this amount in 2-4 sets. But this does not mean that one should stop at this level. It’s good start, but you want to do a lot of push-ups in a week. And further try to make them so that the last few repetitions were given to you with great difficulty.

You should not expect a miracle. White says you have a week it will be possible to add no more than 1-2 repetitions to the maximum quantity.

Tip: if you think you can follow more than described here, then remember that the main thing is the technique. White says your maximum is reached when your The perfect technique starts to limp. If you can’t support the right technique – finish.

This means that the hips should not rise or fall, neck should be neutral, and the chest should be lowered to 5 cm from the floor. AT the bottom of the exercise should be paused before returning back.

Pros of push-ups

You already know that this is a simple basic exercise that accessible to beginners. But this simple movement has others pluses that you did not even know about. And that’s what push-ups give from the floor:

• They develop strength faster than the bench press.

Participants in one study doing push-ups scored more muscle mass and stronger than the bench press group from the chest.

• This is an easy way to measure your fitness.

Pushups are a great way to test your physical preparedness. One study found that the amount which you execute in 30 seconds is a good way check overall health and fitness.

• Improve the condition of the circulatory system

White noted that push-ups help the circulatory system, especially if combined with other exercises. If you follow them along with cardio, squats, pull-ups, you can strengthen the heart is no worse than triceps and pectoral.

Risks and possible harm

Let’s figure out now whether it’s good to push up every day. or vice versa it is harmful, what risks await us and why will lead.

As with many other exercises, movement is paired with this. low risk of injury resulting from wrong technique. People should consult a trainer, before starting to do push-ups or their options.

In general, the advantages far exceed the risk, however, there are Potential hazards of daily activities:

• Training plateau

People regularly repeating the same exercises soon notice that they reached a plateau – this is when exercise it is becoming easier to perform, and muscle gain does not occur. If it’s easy for you – it means that the muscles no longer receive the necessary load and don’t grow.

To avoid a plateau a person must add a wide range exercises to your complex. This will enable many muscle immediately.

People who want to keep fit can get many benefits of aerobic exercise. 2013 study determined that people doing aerobic exercise more able to maintain muscle throughout life.

Ideally, the training should include the following types exercises:

• Torso exercises
• Workouts for balance
• Stretching

• Backache

Some options, such as moving your arms forward or to themselves, increase the work that the muscles of the back do. It may lead to discomfort or back pain.

These exercises can also temporarily tighten joints in the back, which are located on the joints of the vertebrae of the ridge.

Between every two vertebrae there is a disc that separates one vertebra from the next. If you give too much on your back load, the wheels will wear out faster, which will cause pain in back.

People who already have a backache should talk with a doctor about about the inclusion of push-ups in the training scheme.

• Wrist pain

Some people have pain in their wrists or hands when they perform heavy exercises while lying down. In most cases pain is localized in the back of the wrist when a person bends hand back.

The results of the study in 2014 showed that 84% of all people who feel wrist pain while doing exercises, there were some deformations in the area of ​​the brush. About 76% of these deformations – the wrong location of the nerve. Second in frequency the cause was a healed ligament rupture.

It is not known whether these deformities were congenital or acquired, and whether they were the result of previous exercises.

Regardless of this, people who feel pain when performing exercises, should consult a doctor, who can advise how best to do this exercise. He can also offer an alternative.

• Elbow damage

Fast or incorrect execution may result in damage. elbow.

A study in 2011 examined the effect of increasing speed of push-ups on the frequency of elbow injury. They experienced three speeds – fast, slow and medium.

The researchers found that the speed at which movements directly related to pressure on the elbows, ligaments and tissue Around them. They concluded that speed can increase risk. damage to these and other structures.

The study also found that when performing slow muscle push-ups are better activated.

In general, slow execution is more beneficial for muscles and safer for joints.

Conclusion

If you do push-ups every day, you can pump up strong muscles, improve their tone and strengthen the upper body. Other possible effects – improved heart health and more powerful muscles of the shoulder girdle.

However, daily execution also brings with it certain risks. Possible problems include pain in the lower back and wrists, as well as damage to the joints of the elbow. People can lower risk of damage by proper technique.

Is it possible to do push-ups every day?

“Yes, they can be done almost daily,” says White. Not less, he warns that caution should be exercised if you have problems with your arm muscles.

You can do daily push ups if you do them in moderate amount. It will be 10-20 reps if your maximum – 25, 2 sets of 10-20, if your maximum is between 25 and 50, and 2-3 approach of 10-20 if your maximum is above 50. “If you do there are a lot of them and try to fulfill the maximum number, it’s better do them every second day. ”

But, as with every exercise, you need to fit this plan under yourself and your body. If you notice that you feel very tired and exhausted, White advises just to take a break and work out the next day.

Push-ups are a basic exercise to increase physical strength. Although the muscles of the arms and chest work mainly here, torso and legs are also involved. So they find themselves beneficial to the whole body. People who decide so often train, must perform different types of exercises. It will improve general health than performing one kind of movement.

What will happen if you do push-ups daily?

The benefits of regular exercise include strengthening joints, improved muscle tone and strength.

Joint strengthening

Push-ups are very effective for strengthening the muscles around the joints. shoulder.

These muscles and tendons in the shoulder area are responsible for movement bones of the arm. It is through these muscles that the bone does not come out of the joint.

However, it is important to increase the number of push-ups so that gradually build up more strength in the muscles. Weak muscle overload may cause them to rupture or damage the ligaments.

Improved muscle tone and increased strength

There are many different ways to do push-ups, and each type activates muscles in different ways.

A small study conducted in 2015 compared effect of different types of push-ups.

• Standard: arms are shoulder width apart and elbows – in a straight line with the shoulders. Upper body or torso is in a straight line with legs. All torso muscles are tense.
• Wide: the distance between the arms is greater than with standard.
• Narrow: hands are located under the center of the chest. Thumbs and index fingers on opposite hands touch each other.
• With arms shifted forward: arms are positioned shoulder width as with standard push-ups, but extended by 20 see ahead.
• With arms displaced towards you: arms are located shoulder width, but shifted 20 cm back to the torso.

The study found that:

• The option with a narrow setting of the hands involved triceps and chest muscles
• The option with a shift forward and towards yourself is best used muscles of the abdomen and back
• The technique with the arms shifted towards themselves was generally used more muscle.

The authors of the study concluded that push-ups with offset hands to yourself may be the most useful way to perform for strengthening the muscles of the whole body and their physical strength.

Narrow or diamond push-ups are advised to people who want increase the size and strength of the triceps and chest.

Improved heart and circulatory health

Increased Muscular Stamina May Reduce The Risk Of All heart disease.

Several studies have linked greater muscle strength to low risk of heart disease.

A study in 2019 examined the relationship between the amount of push-ups that a person can perform, and the risk development of his heart diseases. This study involved 1104 men.

Researchers found a big difference between a group with it turned out to perform more than 40 push-ups, and a group in which less than 10 came out.

Men in a stronger group had a risk of developing cardiac 96% less diseases than the second group.

It is important to remember that only healthy middle-aged men with an active lifestyle. A few more studies will need to be done to find one. the same effect in women or in the elderly.

What will happen after a month of doing 50 push-ups per day?

If you do 50 push-ups per day for months, you will load this muscle group for 30 days. If if you’ve made them rare before, you’ll likely notice big improvement in their physical fitness. View it from the side Logic: if you were not interested in this muscle group before, then with unexpected load, these muscles will begin to develop rapidly.

In the first month, you will notice weight loss in the deltoid region muscles, triceps and biceps. Many people are obese or just overweight fat is deposited in these places, therefore your overall condition and self-esteem will improve.

In addition, you will immediately see an improvement in overall physical strength, which will increase all this month.

If you do 50 push-ups per day, you will train a muscle that you haven’t done before. Organism like usually aggressively reacts to such unexpected changes, and because you will feel severe pain for the first week and discomfort in the arms and upper abdominal muscles.

In a week, your body will get used to the loads that will get arms and chest. Then he will begin to build muscle to compensate and be able to withstand such a load.

It is important to note that such a large number of push-ups will lead to fatigue.

In some cases, if you did 50 times yesterday, the next day it will seem to you that it is too much. And in subsequent days, on the contrary, 50 repetitions will seem easy.

Ways to fix this problem – do the same 50 times with more speed, but without losing the correct push-up technique. Can increase the load by placing a load on your back. If you are tired then You can do sets of 5 or 10 repetitions. Short approaches allow you to pay more attention to the form.

What happens if you push up from the floor every day for of the year?

You may encounter the same problems that prevented you from lead time of the first month. In most cases, the body gets used to the load and adapts. One way to improve the situation – Perform more than 50 times a day to keep moving forward.

But to increase the volume of exercises you can only in case you are doing the exercise with the right technique and not Feeling tired at the end of the day. You can not increase the number push ups, and instead increase the intensity of each repetitions or their speed.

This option may appeal to those who are tired of monotony of exercise and who finds it hard to force yourself to do one thing and also.

But to prevent injury to your back or elbows, always remember that push-ups cannot be performed too quickly. Often those who perform 50 times a day, they forget about the importance of technology, namely it responsible for muscle training.

The human body changes quite slowly and always seeks to return to a previous state. That is why it is possible for a few days to gain back five kilograms that you tried to lose a whole month. But if you perform 50 times each day during the year, you stimulate the production of growth hormone, which builds muscle.

You also stimulate not one, but several muscle groups at once, but also the whole torso. When many muscles have to intensively work, the body secretes growth hormone, which stimulates growth the muscles. This is especially important for people who want to build muscle. after 40 years because their body is already starting to slow down the production of this hormone.

It is recommended not just to do push-ups, but to perform along with other exercises that should affect other muscle groups. When push-ups work, primarily the arms, chest and muscles the abdomen. If you add free weight exercises, you You can stimulate fast muscle growth, and in one year you will gain a decent mass.

What if I can’t push myself off the floor even once?

If you can’t do push-ups on the first try, this is not a reason to be upset. Many people suffer from severe obesity and their hands find it difficult to maintain and stabilize mass. In such cases, experts recommend standing on hands and knees – it turns out a simplified form of push-ups, where you have to stabilize weight not with arms and legs, but with arms and knees.

Even if you perform such a simplified form, your physical strength will grow. There will come a moment when you can move from the knees to the feet, and then the muscles will work the abdomen.

We also recommend reading: how to learn to do push-ups on one hand, the described technique will help you.

You can also complement these simplified push-ups with other kinds exercises for the abdomen, because it is the strengthened torso that will help you stand on your knees. Many people did the transition from the lap method to the standard version.

It is important to carefully monitor safety precautions – any improper exercise is a danger to health. If you didn’t stop when you noticed pain, then again increased risk of harming your health. A trauma for a long time immobilizes the affected limb and will disturb you not only in exercises, but also in everyday life.

What if you do 100 push-ups daily

Will you build muscle, will you become stronger? Consider that will be if you do 100 push-ups every day.

Will you increase strength or muscle and is it possible to pump up?

So, there are two options. Consider below that will be if so engaged.

Let’s start with the most likely outcome.

1. You will do better push-ups

Most likely, nothing interesting will happen – you just become more trained in doing these exercises. You definitely won’t have super abilities – you won’t be able to do them on one hand. 100 push-ups – not so much, especially if you execute them in several approaches.

However, if you haven’t done so many before, you will, of course, become stronger. But if you could before perform 100 push-ups per set, you will not notice a big the difference.

Why is this so? The human body is very adapts well. If you have already given muscles such load, they quickly get used to it and will not grow. If you If you perform more than 30 repetitions, the difference is not much notice. Instead of chasing quantity, concentrate on finding other options for building large the muscles.

You will need a program of push-ups from the floor for 8 weeks.

2. You will have an imbalance of muscles

Regardless of whether you are a beginner or an expert, focusing on one particular muscle group is a bad idea. A good workout is calculated to enable maximum number of muscles, develop them all equally and get good balance. Push-ups affect mainly the muscles of the hands and abdomen, and you should also train your back, even if in you don’t see her in the mirror.

That’s why you should add other types of exercises, which will strain other muscle groups. Traction will help best. and bench presses.

3. You overload your chest and triceps

If it was difficult for you to do a hundred push-ups, and if you’ve barely finished them, then you should probably take a break. For maximum mass gain should give the muscle group rest in for two days. If you continue to tear the fibers sequentially training, then you hurt them, do not move forward, or maybe even injure yourself.

If 100 times is not a difficulty for you, you will just give your muscles a simple workout for endurance. A hundred push-ups will be a simple exercise for you – a waste of time or a good warm-up for real training.

4. You can see positive results (if you newbie)

If you are a complete beginner, your muscles will hurt a lot. the first few days. In the second week you will notice changes in muscles of the arms, abdomen and chest. You can gain physical strength and notice an increase in the muscles of the entire upper body.

But soon you will notice that you have come to a plateau … and training lose meaning.

What to do to pump up without doing hundreds of push-ups day?

1. Learn these 4 exercises that evenly load the whole organism

Pull-ups, push-ups from the floor and on the bars for triceps squats. They activate all large muscle groups. So you will see improved results in overall strength, stamina, and even your appearance. But most of your success depends on diet. She also needs to follow.

2. Focus on full body workouts

Want to do a simple workout? Choose 3-4 exercises and just do it every week. Keep adding more replays as you grow stronger.

3. Find exercises you can do at home

There are workouts that suit a specific purpose. Online or using a smart application you can find the one you need training session.

4. After each workout, wait 48 hours before completing same workout.

There are two reasons for this: you want to give your body time to recovery and don’t want your workout too fast lost relevance. Ideally, you should load large muscle groups – arms / chest, back, legs and torso on different days weeks or do different workouts 3 times a week.

How many push-ups should be done to become stronger and more muscular

Let’s see if it is possible to pump up push-ups? If your the goal is to get a body without excess fat and with powerful muscles do a lot more than accept lying down.

Your muscle building plan

If your goal is to pump up and remove excess fat for muscle relief, you need to have three healthy habits.

• First, eat a healthy diet with plenty of proteins and vitamins
• Secondly, do a lot of exercise and training to burn excess fat
• Thirdly, to perform daily strength training to build powerful muscles

You may find it helpful to become aware of how to build pectoral muscles with using push ups.

Diet for a fit body

To become fit you will need to lose weight and build extra mass. Therefore, the diet should meet two main criteria. It should have more protein and nutrients than calories. To do this, you will have to eat more fruits and vegetables, whole grains and lean meat. Add healthy fats, but make sure that sugar and salt do not enter the diet, exclude saturated fats.

You should eat more protein, so that the body has what build extra muscle. According to the International Society sports nutrition for many athletes requires inclusion 1.4 up to 2 grams of protein per kilogram of body weight. It’s enough to maintain muscle shape and weight gain.

It is not necessary to drink large amounts of protein necks. Sports Nutrition Society says protein should be evenly distributed throughout the diet.

Burn excess fat

Your diet greatly affects the percentage of fat in your body and muscle to fat ratio. But physical activity is not less important to lose weight. It is training with the right hand-picked exercises will allow you to drive off excess fat and show your muscles. Proper training needs to be done every day – it should organically fit into your life.

Of course, you will burn more calories if you perform intense workouts such as speed or interval running workout. But don’t be afraid to replace them with slower cardio, such as walking or swimming. Even a walk is good way to burn calories. The only limitation is yours ingenuity.

If you move, then you are doing everything right. And although always I would like to get to the goal faster, sometimes it’s better to reach to the goal slowly but surely. Otherwise you may get tired or quit work in the middle.

Strength Training for a Fit Body

You can only do push-ups and still build strong body. A small study of 18 men was held in 2017. Researchers divided participants into two groups, one of which performed bench press, and the second – push ups. Both groups gained a lot of muscle by the end of the eight-week training period. Large increases in thickness and muscle volume.

Although research shows that push-ups can cause muscle hypertrophy, it also showed that the bench press is suitable for this on the bench. No wonder. But there are other exercises for breasts that work no worse than them. American Fitness Society recommends cable crossover exercise as special beneficial for pectoral muscles.

But, in the end, strength training is needed not only for the species. According to experts, you should do strength training though twice a week – not only for the chest and arms, but also for others body muscles. Do not forget about squats, bar, lunges and twisting, which should also be included in the schedule.

Push-ups should still be done

So, if push-ups do not bring you to perfect condition on their own, is it worth it to do? Of course. First they are an excellent exercise for the pectoral muscles, shoulders and torso. They can perform anywhere, they are suitable for both beginner and advanced, their can be made more or less intense and not required shells or simulators.

According to the results of many studies, push-ups will be very beneficial to the health of your cardiovascular system. Researchers examined 1104 participants – they were all men middle-aged. For 10 years, their condition was monitored health and it was noticed that those who could fulfill more than forty push-ups for the approach, had much less heart problems than those who could only squeeze 10.

Tips for Better Results

If you decide that the backbone of your training will be exactly push-ups, then you should consider a few tips that will help You will achieve greater results faster:

Work to the point of exhaustion, but do not forget about the technique. If you climb out of your skin trying to do two more reps, you lose the technique and achieve nothing.

Do not give too much attention to extra chips, such as touching the floor with the breast, because such push-ups put your shoulders in too unstable position. Instead, stay in range convenient for you and try to move smoothly and in a controlled way.

Start gradually, and as your body gets used to it to the loads that you offer him, you will receive results. Studies show that more Training weekly gives more results in less time.

Perform push-ups and other exercises at least two times per a week. Three times a week is the best schedule, because not always more is better. Muscles grow during between workouts, not during them. Therefore, you should give them a full day of rest, before than starting the next workout for the same muscle group.

If you can already do a lot of push-ups with good technique, a training vest will help you, which will add extra load. You can also use expanders thrown over shoulders and clasped under arms. If someone helps you, you can even put pancakes on his back, although this approach is not suitable to everyone.

And finally, the mentality set for victory will be very a good help for gaining a strong body – but try not to overexert yourself. It’s worth repeating that the training brought to overload or injury will end your career and permanently rob you opportunities to train.

The best types of push ups

Progressive overload of your body – not just an increase the number of sets and reps. Overload can be achieved and another way is to switch from a simpler version of the exercise to more complicated, such as push-ups with cotton.

1. Inclined

You should consider this type if you are having difficulty. make movement in the classic version. Inclined push-ups load muscles in the same way as normal ones. The difference is that hands are placed on an inclined surface. It can do exercise more simple. The higher your hands are placed, the easier it will be for you. As you grow stronger, move your arms below and below.

3. Push-ups

You can give your body an isometric load. Get started push-ups on the forearms in the plank position instead of the traditional pose on the palms. Exit the bar by first lifting one, then second hand. When you moved to the high bar position (on palms), lower back with your hands on your forearms.

3. U-turn

This exercise is similar to the classic version, but here additional load is placed on the shoulders. When you get to the top point of push-ups, turn your body to side bar by raising your free hand to the ceiling. Legs move it didn’t – let them remain in their usual position.

4. Diamond

You may have already heard that diamonds are an option for pumping triceps. Instead of keeping your hands on the shoulder line, you have to move them much closer so that your large and index fingers touched, forming a rhombus (this is “diamond”). From this position you can do push-ups as you would do them usually.

5. With a negative slope

If you can already do a huge number of repetitions in the classical way, then you have to ask your body especially difficult work. This option will allow you to increase the load. To perform negative push-ups, put your feet on a raised platform, to increase the angle your body is at exercises. To make the exercise harder or easier, experiment with different angles until you find one that suits you. From the speed of execution, the load is also largely depends.

6. Plyometric

When doing basic plyometric push-ups, you go down until your chest is five centimeters from the floor, as in the normal case. Focus here on sharp, explosive movement – rise from the floor so abruptly that your upper part body jumped a few centimeters into the air. If for you plyometric exercises are something new, should not hurry up – learn it gradually.

Sources:

• www.openfit.com/how-many-push-ups-a-day
• www.medicalnewstoday.com/articles/326149.php
• makingsenseofmanliness.com/what-are-the-benefits-of-doing-50-pushups-every-day/
• www.madbarz.com/blog/162-what-happens-if-you-do-a-100-push-ups-every-d
• www.livestrong.com/article/441537-how-many-pushups-should-i-do-a-day-to-get-ripped/