Optimal Daily Pushup Count for Men’s Fitness Regime

Why Do Regular Pushups as a Daily Exercise Routine?

Engaging in regular pushups as a daily exercise is an easy and common fitness habit that you can easily add to your daily routine. This classic bodyweight exercise is a staple for good reason, as it targets multiple key muscle groups in the upper body when done correctly, and is often underappreciated for its effectiveness. Experts like Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance, vouch for the importance of pushups as a fundamental bodyweight movement for everyone.

How Many Daily Pushups to Build Strength and Stamina?

For those looking to increase their pushup strength and stamina, it is common to wonder about the ideal number of pushup reps to do each day. Whether your goal is to incorporate more movement into your daily routine or to include pushups in your upper body training, the answer is not as straightforward as it may seem. You can turn to resources like our 30-day pushup challenge to help set and meet your pushup goals.

How Many Pushups Should You Aim For?

There isn’t a one-size-fits-all answer, but a good target is being capable of doing 20 to 25 consecutive pushups, according to Ebenezer Samuel, C.S.C.S., fitness director at Men’s Health. Achieving this number is more challenging than it sounds, especially considering that proper pushup form must be maintained throughout.

Remember, a proper pushup involves fully lowering your chest to an inch from the ground and then pushing all the way up. Avoid rushing through sloppy reps, which could lead to unnecessary strain on your joints and possible injury. Instead, maintain a strict tempo to truly test your upper body strength.

Benefits of Regular Pushups

Regular pushups offer several benefits, making them a versatile and effective bodyweight exercise. They activate several key muscle groups, including the pectorals, deltoids, anterior deltoids, triceps, and the muscles in your core. Plus, different pushup variations can help target specific areas of the body. For instance, a close-grip pushup can increase triceps recruitment beyond the standard pushup.

Learning to Do Pushups Properly

Ensuring that you’re performing pushups correctly is key to making your reps count. Here are some cues for perfect pushup reps:

• Start in a high plank position, with your palms flat on the floor and placed directly below your shoulders.
• Create full-body tension by squeezing your shoulders, glutes, and core. Maintain a straight line with your spine and keep your gaze on the floor.
• Bend your elbows to descend to the floor, stopping just before your chest touches the ground. Ensure your elbows are at a 45-degree angle relative to your torso.
• Press off the floor, extending your elbows fully to return to the starting position.

Is It Safe to Do Pushups Every Day?

Yes, it’s safe to do pushups every day, provided you balance your workouts by including exercises that target different muscle groups, such as the back, and pulling exercises. This approach helps to avoid muscle and postural imbalances. Also, be mindful of maintaining proper form, focusing on trunk stiffness and rigidity to move as one unit.

For those starting out, consider beginning with an incline pushup and gradually progress to a standard pushup. As you become stronger, you can explore advanced pushup variations or add weight for additional resistance.

One final word of advice: while it’s technically okay to do pushups every day, it’s important to listen to your body. If you experience pain beyond typical post-exercise muscle soreness, it’s time to take a break.