Press-ups, or pushups, are conditioning exercises in which you lift your own body weight while supporting yourself on your hands and toes and belong to a class of exercises called strength training. Exercises of this type can provide you with a variety of benefits for your physical and mental health.
Basics
Pushups require you to lift and lower your body weight repeatedly from a prone or downward-facing position while keeping your back as straight as possible. Typically, you will perform these repetitions in sets, which contain anywhere from eight to 15 full pushups. Depending on your skill level, exercise experience and fitness goals, you can perform anywhere from one to three sets in a session. The Centers for Disease Control and Prevention recommend that you perform some form of strengthening exercise at least twice a week. In addition to pushups, common options include weightlifting with machines or free weights, resistance band training and other body-weight exercises such as sit-ups and pull-ups.
Benefits
There are a number of potential benefits gained through regular performance of pushups and other strength training activities, MayoClinic.com says. They include maintenance of your muscle mass during aging, development of strong bones, reduced risks for the onset of osteoporosis, improvements to your physical and mental stamina and improved management of common chronic diseases such as back pain, depression, arthritis, obesity and diabetes. Development of your muscle mass can also help you reduce your risks for balance-related injuries and improve your body's ability to burn off the calories in your daily diet.
Requirements
To gain the full benefits of pushups and other strengthening activities, each exercise set needs to include enough repetitions to temporarily maximize your muscle capacity. Most people gain the benefits of twice-weekly strength training exercises in as little as 20 to 30 minutes per session. In many cases, these benefits become noticeable after only a few weeks of regular exercise. If you continue to exercise regularly, you will typically experience greater improvements and benefits.
Considerations
Your strength-training program should engage all of your major muscle groups. In addition to your shoulders, arms and chest, this includes your legs, hips, abdomen and back. Pushups will not engage all of these muscle groups, so you will need to perform additional strength exercises to meet your overall needs. Before you start exercising, consult your doctor and fitness trainer for more information on specific activities that are appropriate for your circumstances.
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