In an ideal world, you'd eke out a few sets of push-ups each day and be rewarded with a strong, fit body. In reality, it doesn't work like that. A push-ups workout will do quite a bit for your upper body, particularly your chest, shoulders and triceps, as well as your core, says ExRx.net, but they're not a complete workout all on their own. To earn a truly strong body, you must incorporate those push-ups into a full-body workout.
Push-ups on their own will not give you a fit, toned body. You have to incorporate lower body, core and cardio exercises to get a full workout.
The Benefits of Push-Ups
Though push-ups might not constitute a workout on their own, the classic move does offer a number of benefits. Of course, push-ups strengthen your upper-body, but a regular push-up routine can also help lessen back pain because it strengthens your core.
Push-ups also strengthen your shoulder's stabilizer muscles, which can reduce the chance of upper-body injuries. And, although you won't burn a ton of calories while doing push-ups, it is a compound movement — that means it uses multiple muscle groups at once, says Harvard Health Publishing — so it will make you feel the burn through your whole body and, perhaps, get you breathing a little more heavily.
Push-ups also have a convenience factor. They can be done nearly anywhere at any time, using just your body for resistance. If you're in a place that you don't feel comfortable getting down on the floor, you can lean against a wall for a modified push-up routine.
Just place your hands on a wall at shoulder height, shoulder-width apart with your fingers pointing toward each other. Slowly lean your body in one straight line toward the wall and just as slowly push away from the wall, keeping your heels on the floor throughout.
Feel free to do push-ups frequently — even daily. Do as many as you can with good form, and then work on increasing that number.
However, you should counter those push-ups with an exercise that mimics pulling. While push-ups train your chest, shoulders and triceps, a pulling exercise, such as a pull-up, engages your back, lats, deltoids, biceps and forearms. Ace Fitness says that if you can't do a full pull-up, try an assisted pull-up or pull-down first. Between pushing and pulling, you pretty much have your upper-body workout covered.
Don't forget about your lower body, though, as a workout plan that gives real results will also train your legs, glutes and hips. Thankfully, there are plenty of simple body weight exercises that you can do almost anywhere. Add squats — both standard and goblet, to target different muscles — lunges and glute bridges for a short workout that targets major muscle groups.
Finally, finish up your workout routine with regular cardio — at least 150 minutes a week — to burn fat while you're building muscle in your strength routine. Jogging, biking, swimming and dancing all fit into the category of cardiovascular exercise, so choose the exercise that you enjoy most.