The Effectiveness Of Pushups

The pushup is an old and effective calisthenics exercise that can simultaneously train multiple muscles. Your body weight is used as resistance during the drill that can build upper-body strength and tone and develop your chest, triceps, biceps and shoulders. Pushups can also benefit your core and back muscles, and improve posture. Furthermore, performing pushups can enhance metabolism and allow you to burn extra calories because your blood will pump faster when executing the physical activity.

Pushup

A pushup is properly completed by lying face down on a floor with your fingers pointed outward and palms based at shoulder level. With steady control, push your frame off the floor until your body weight is entirely balanced on your palms and toes. Slowly allow your body to revert to its starting position and repeat. To avoid injury, do this exercise correctly. StrongLifts.com reports poor pushup techniques can cause muscle sprains and strains. To prevent injuries, maintain suitable pushup posture.

Muscles Trained

Pushups are a closed kinetic chain exercise that can work every muscle in your upper body. Not only will pushups craft your chest, back, arm and core muscles, they may also improve shoulder health by fortifying your serratus anterior. Jack LaLanne once accomplished a world record by completing 1,000 pushups in 23 minutes. "It takes strength to do them, and it takes endurance to do a lot of them," said LaLanne. "It's a good indication of what kind of physical condition you're in." Former elite NFL running back Herschel Walker lauds the physical values of pushups and told TotalPhysiqueOnline.com that he does approximately 1,500 of them daily.

Variations

Variations of pushups can be done to focus on specific areas of your upper body. For example, you can try doing pushups on a chair, an unbalanced surface or an exercise ball. Other variations include one-handed, plance and boxer's pushups. Altering the position of your hands or feet can enable more concentration on the chest or arms.

Frequency

Considering pushups are a form of body-weight training, you could technically do them on a daily basis. However, rest is essential between workouts because your muscles recover and ultimately grow during that time. Stew Smith, a former Navy Seal and fitness author certified as a strength and conditioning specialist with the National Strength and Conditioning Association, urges you to take a break from the activity. "I would not do pushups daily," Smith says. "Give yourself a day off in between big pushup workouts."

Warning

Speak with a physician before undertaking a new workout routine if you are overweight or have been inactive for three months or more. Pushups are challenging and not an activity you should implement without precautions.