Daily Pushup Count for Effective Men’s Workout Routine

On Nov 29, 2023

Maximizing the Benefits of Pushups for Men’s Fitness

One of the easiest and most effective ways to boost your daily activity is by engaging in pushups every morning. This classic bodyweight exercise is a staple in most fitness routines for good reason. It activates multiple key muscle groups and when performed correctly, it is a powerful upper body workout.

According to Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance, pushups are an important bodyweight movement that everyone should be able to perform. The pushup is a basic human function and should be incorporated into your daily fitness routine.

Increasing Your Pushup Strength

Over time, you may feel the desire to increase your pushup strength and see how many consecutive reps you can achieve. This could be part of your upper body training routine or simply a way to incorporate more movement into your daily life. You may wonder how many pushups you should perform each day, if there’s a limit, and whether it’s safe to max out your reps.

To answer these questions, let’s delve into how many pushups you could and should do daily. To help with this goal, you can also participate in a 30-day pushup challenge.

How Many Pushups Should You Aim to Do?

The number of pushups you should do each day depends on your individual goals and experience. However, everyone should aim for 20 to 25 consecutive pushups, according to Ebenezer Samuel, C.S.C.S., fitness director at Men’s Health. Doing this many reps may seem daunting at first, but with consistent effort and correct form, it is achievable over time.

It’s important to remember that a proper pushup involves lowering your chest to just an inch from the ground and then pushing back up completely. Rushing through reps can put stress on your joints and potentially lead to injury. Instead, slowing down and focusing on form can help build strength and functional muscle, improving your pushup capacity over time.

The Benefits of Pushups

Pushups are extremely versatile and can be done anywhere, without any equipment. They activate numerous important muscle groups, including the pectorals, deltoids, and triceps. In addition, pushups also engage your core, contributing to better overall stability and strength.

Various pushup variations can be used to target specific areas of your body. For instance, a close-grip pushup can increase triceps recruitment beyond the standard variation.

How to Perform Pushups Correctly

To achieve significant strength and size gains from pushups, proper form is crucial. The following steps guide you on how to execute a perfect pushup:

Start by assuming a high plank position, with your palms flat on the floor and aligned directly under your shoulders.
Create full-body tension by squeezing your shoulders, glutes, and core. Ensure your spine forms a straight line and maintain a neutral spine. Keep your gaze on the floor instead of looking up.
Bend your elbows to descend to the floor, stopping when your chest is just above the ground. Your elbows should be at a 45-degree angle relative to your torso.
Push back up off the floor, raising up to the top position with your elbows fully extended.

Is it Safe to Do Pushups Every Day?

Yes, it is safe to do pushups every day. However, it’s crucial to balance your workouts and avoid muscle and postural imbalances. This means including exercises that target the back and pulling exercises along with pushups.

To give attention to your back muscles, consider adding some form of row or a T Superman exercise to your routine. Additionally, pressing and pulling variations in different planes of motion, such as an overhead press, along with pullups or chinups are also recommended.

It’s equally important to focus on maintaining proper form and stability during pushups, especially for beginners. It’s advisable to start with an incline pushup and gradually progress to a standard pushup. Avoid pushups on your knees as this doesn’t engage your core as effectively as full pushups.

In conclusion, the number of pushups you should do each day depends on the volume and intensity of your workout. With a balanced approach and focus on recovery, pushups can be a significant part of your daily fitness routine.