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

fitness girl doing pushups in park
One of the great things about push-ups is that you can do them anywhere. (Image: VeryUlissa/iStock/Getty Images)

If any single exercise draws universal applause, it's the push-up. While it would be somewhat misleading to call it the complete exercise, it comes pretty close. How do we love push-ups? Let us count the ways by visiting the benefits that a routine of 30 push-ups a day might bestow upon the doer.

1. You'll Gain Upper-Body Strength

While your arms do the actual pushing when you lift your body off the ground, in doing so they set off a chain reaction of muscle activation. In addition to your biceps and triceps this includes your shoulder and chest muscles.

Thirty push-ups a day will flatten your chest, add definition to your arms and increase your muscle mass. It's real-life upper body strength, too, facilitating movements that range from carrying in the groceries to pushing a lawn mower.

2. You'll Strengthen Your Core

While push-ups do activate the rectus abdominus — the sheath of abdominal muscle where the much-desired "six-pack abs" live — they can do even more for true core strength and stability by stimulating the transverse abdominus.

That's the most deep-set of the abdominal muscles, and one, that when weak, can cause gait problems, lack of balance and lower back pain. To maximize this benefit, be sure to "brace" your abdominal area as if somebody who doesn't like you is about to punch you in the stomach. Hold that tension throughout the push-up.

Muscular female doing planks with dumbbells
Add some variety into your push-up routine. (Image: shironosov/iStock/Getty Images)

3. Your Posture Will Improve

Thirty push-ups a day are likely to do wonders for poor posture by stabilizing and strengthening the muscles that attach to the clavicle. This includes the big kahuna of them all, the pectoralis major. Push-ups correct weakness and offset shortening of the pectoralis minor that leads to rounded shoulders.

However, lots of push-ups without exercise to strengthen the upper back muscles could be counter-productive. So it's important to strengthen and stretch the upper back muscles with exercises, such as Prone Cobra and a chest-opening stretch and others offered in this article: Exercises to Strengthen the Posture and Back Muscles.

4. Back Problems May Resolve

In addition to stabilizing the scapulae by working the muscles that attach to the shoulder blades and clavicle, your 30 daily push-ups will activate the erector spinae muscles in your lumbar spine region.

These are the muscles that keep your hips from sagging and when weak contribute to lower back pain. Keeping your glutes engaged and your legs active from your thighs down to your toes will further stabilize your lower back.

5. Protection from Falls

The pushing motion that is the essence of the push-up mimics what we do when we're trying to break a fall. Having the strength to reach out and push back from walls, doors or floors is great insurance against injury, particularly for seniors.

6. You Will Plateau

Muscle development requires that progressively greater stress be put on the muscle during exercise. In other words, once your muscles respond to a certain level of activation, they put themselves on cruise control.

Keep doing your 30 push-ups and you'll maintain the strength you've gained, but at a certain point the curve flattens out. The solution? One of the great things about push-ups is that they're highly adaptable. So do more push-ups and try these 10 Push-Up Variations for a Stronger Body.

Load comments

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.