How Just doing Push-Ups Can Make You Stronger


Push-ups are a near perfect exercise that force you to work several different muscle groups in your arms, back, chest, and core. The strength that you develop when you do push-ups regularly is actually functional strength that will help you in your daily life and may even make it easier to build strength in other areas of your body. A push-up challenge may seem like something that will only help to build arm strength, but if done correctly, will actually help you to work many small muscles throughout your body and boost overall strength. You may find that your regular posture when sitting or standing is also improved by kicking out waves of push-ups.

The Perfect Push-Up

For most people that are not regulars on the push-up scene, form is lacking. For the perfect push-up posture, you should start in a straight-arm plank position with your feet hip width apart. Your spine should be in a neutral position with your shoulder blades in line with your upper back and glutes. To make sure you have it right, it may be helpful to turn a full length mirror sideways or ask a partner to check your form. Before you even begin, draw your abs in and engage your glute muscles and your hamstrings. As you lower down, breathe through your nose and maintain your straight posture, moving as one unit.

Push-Up Challenge

The push-up challenge helps you to gradually increase the amount of push-ups that you do. After 50 days, you should be able to do 50 push-ups without killing yourself. The challenge starts slow, with just five push-ups for the first two days, a rest day on the third day, followed by another day of five and finally an increase to 10. By the end of the second week, you should be able to do 15 push-ups in a row. The third week goes a little faster, bringing you to 32 push-ups at a time by the end of the week. Week five finds you at 42 push-ups, and from there you move right up to 45 and then finally 50.

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