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What Happens If You Do 30 Push-Ups a Day?

author image Mike Samuels
Mike Samuels started writing for his own fitness website and local publications in 2008. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International.
What Happens If You Do 30 Push-Ups a Day?
Doing 30 push-ups every day does carry a risk. Photo Credit Stockbyte/Stockbyte/Getty Images

Push-ups are an excellent exercises for working your chest, shoulders, triceps and core muscles and can build muscular strength, stamina and size. They are also extremely convenient, as you can do them anywhere without the need for equipment. While performing 30 push-ups every day may lead to some improvements in your physique and performance, it could also be detrimental if some proper precautions are not taken.

Initial Improved Performance

Strength coach Pavel Tsatsouline believes that the best way to get better at an exercise you struggle with is to perform it frequently. One of the best ways to do this is perform a near-maximum number of repetitions every day -- a technique known as greasing the groove. If you can just about perform 30 push-ups with good form, then by doing this every day, over time they will get easier and you will be able to perform more push-ups.

Improved Muscular Size

When performing push-ups, your chest, shoulders and triceps have to work hard to control your descent, and then contract quickly to push you from the floor. Your core muscles also play a role in keeping your torso straight and your lower back and hips from dropping. Natural body-builder Dr. Clay Hyght believes that regular push-up training alongside a strength-based gym routine can help to add lean muscle mass to your upper body.


For muscle growth to occur, and strength to increase, your muscles and nervous system must be constantly tested -- a principle known as progressive overload. After a few weeks, or even days, of performing 30 push-ups every day, you will no longer find them too difficult. This will mean that progressive overload has ceased and your muscle and strength gains may diminish. To avoid this, you may wish to consider doing more push-ups, making them more difficult by adding weight to them, or changing your body position.


Kyphosis is a common postural imbalance, often referred to as a hunched back. It generally appears when the rhomboid muscles of your upper back are not worked enough, and become weak, and your chest and anterior shoulder muscles are overworked and become extremely tight. This pulls your shoulder blades forward and rounds your back.

Performing push-ups every day can lead to a tightness of the chest and shoulder muscles, which could contribute to the development of kyphosis. If you want to do 30 push-ups every day, then make sure you include at least 30 repetitions of an upper back exercise such as inverted rows, face pulls and cable rows.

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