Pushups are one of the oldest and simplest exercises around. Done properly, they are also one of the most challenging. Traditionally used in military training and boot camps, pushups are now a measurement of fitness and a popular exercise for anyone looking to build strength, stamina and overall conditioning.
Considerations
Pushups take a significant amount strength and significant endurance to complete many. You are essentially lifting and lowering your entire body weight over and over. By working the upper body muscles, it is an effective strength-building exercise. The shoulders, upper back, triceps, chest and core muscles all benefit.
Averages
According to Exercise Prescription, the national averages for pushups vary by age and gender. Men's averages are based on pushups on their toes, while women's are based on a modified version on their knees. For men aged 20 to 40, they should be able to complete 44 pushups, women should be able to complete 26. For those over 40, men should be able to complete 27, women 16. And for those over 60, men should be able to complete 17 pushups, and women 6.
Benefits
Beginners and advanced athletes can both benefit from pushups because they can easily be adapted to different fitness levels. You can vary the number of repetitions and the variety of pushup you're doing. Best of all, pushups are a simple exercise that you can do just about anywhere and gain the benefit of strength training, cardiovascular training, coordination and balance all in one exercise. Because you only use your body weight for resistance, they don't require a gym or specialized equipment. Pushups are also safer than weight training because they are easier on the joints with less opportunity to strain a muscle.
Effects
When done properly and regularly, pushups are one of the most effective upper body and core exercises. They can increase muscle size and tone, while strengthening primary muscles and secondary stabilizing muscles that a traditional bench press misses. When doing strength training, many people focus on the arms and shoulders, leaving the chest and back muscles underdeveloped. Pushups ensure that all upper body muscles are worked equally. According to Always Look Fit, "The best pushup workout is the one that has as many pushups as possible. You see the quickest results when you perform as many pushups as you can do."
Variations
For beginners, a modified pushup can be done on your knees. Other variations include wide arm pushups, where your hands are positioned slightly wider than shoulder width apart, and close arm pushups where your hands are slightly narrower than your shoulders. Both will work the upper body muscles differently. Clapping pushups are a more explosive exercise where you push up quickly, lift your hands off the floor and clap them together before coming back down. Fingertip pushups are a more difficult maneuver where the entire exercise is done on your fingertips.
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